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Category: CrossFit

Heavy Metcon 18/1/2017

Geoff Stewart | 17-01-2017
Warm up because you know its good for you.   Working with a partner 6min YGIG 3x Deadlifts @1.5bw 6x RkB swings 3mins Bike alt 30sec 6min YGIG 3x Bench press @80% bw 6x press ups 3mins Battle ropes alt 30sec 6min YGIG 3x Power cleans @80% bw 6x ball slams 3mins rowing alt 30sec 6min YGIG 3x Back squats @bw 6x... [Read more]

Gymnastics: Handstand Phase 3: Mobility, Re-Balancing, & Back Strength

Josh Schouten | 09-01-2017
Handstand done correctly are a great reflection of the dedication and hard work that someone has taken to master the skill.  Part 1 and Part 2 of the handstand classes has delivered some positive results, and some members are holding some nice straight handstand lines.  The third phase of our handstand training method will focus on refining the ability to re-balance and... [Read more]

CrossFit Hackney training program 9/1/2017 – 15/1/2017

Geoff Stewart | 06-01-2017
Into week 2 of our first 9-12 week phase of 2017. As a reminder, there’s a bit of an intro to the first 9-12 week training phase of 2017 here. In our CrossFit classes this year we will move away from three levels to a two level structure: FIT – (for the general membership population, focusing more on working in higher... [Read more]

Movement variations/scales

Geoff Stewart
Movement variations/scales You will have noticed that within our programming we offer different exercise variations and we offer scales for some exercises, so why do we do this? Movement variations All exercises have variations - these can be as simple as a change in rep range, tempo, rest period, joint angle or the type of machine used. Being the interesting... [Read more]

Heavy Metcon 30/11/2016

Geoff Stewart | 29-11-2016
              Warm up like you know you should 10mins With a KB work through: 50 KB swings 25 walk out to press ups 50 KB squats 25 ring rows   Then  EMOM 10 mins 6 KB goblet squats 6 KB GTOH (head cutters)   Rest 5mins   Then EMOM 10mins 6 KB swings 6 KB press ups to... [Read more]

How to read the Training Plan?

Josh Schouten | 24-11-2016
This will be an ongoing post that will be updated over time.  I hope this helps those who are new to training to understand the programming language. Enjoy! When you first walk into a CrossFit gym, or when you start training with a quality strength and conditioning coach, you will be introduced to the wonderful world of the exercise programming... [Read more]

Heavy Metcon 23/11/2106

Geoff Stewart | 22-11-2016
            Warm up and get mobilise Warm up for BB complex with a partner the complex should be with 1 bar at a weight you can manage with a steady flow and tempo. 3x Deadlifts 3x Power cleans 3x Front squats 3x push press   Workout. In a 5 min time frame in a YGIG format... [Read more]

Heavy Metcon 16/11/2106

Geoff Stewart | 15-11-2016
Do some Mobility then grab a KB please. Single arm swing x5 Single arm clean x5 Single arm squats x5 Single arm press x5   Then with a partner Working through the following in any order with max 5 reps each 100 Bench press @75@bw 100 Deadlifts @1.25bw 100 Power cleans @75@bw 100 kcals bike 100 kcals rower 100 Ring rows (horizontal)... [Read more]