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Category: CrossFit

Movement variations/scales

Geoff Stewart | 06-01-2017
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]

Crossfit Program 14/11/2016 – 20/11/2016

Geoff Stewart | 13-11-2016
Week 3. This is our last adaption week before we dial it up again. Another good week under those ever tightened belts - again let's keep this focus. Our adaption phase is about getting a good amount of volume into our muscles, tendons, ligaments, building and improving skills. It'[s about nailing those positions over and over, grinding those patterns, accustoming... [Read more]

Christmas Weapons!

Josh Schouten | 11-11-2016
Tis the Season to get Strong and Aerobic. Well we've had an amazing year in weapons, the programming has seen you lot improve hugely with gymnastics and seeing wods get heavier and you lot handling them like pros. So what does this last block of 2016 contain, huge aerobic capacity workouts and some big strength gains will be in here... [Read more]

heavy Metcon 2/11/16

Geoff Stewart | 01-11-2016
                Warm up - Like you mean it x Ladders............. Working with a partner in a YGIG format. 6min to climb the ladder for main exercises 3min alt faast reps for manmakers   Power cleans (medium / heavy) Manmakers DB / KB - fluid Pull ups Manmakers DB / Kb Deadlifts (medium /... [Read more]

Heavy Metcon 12/10/2016

Geoff Stewart | 11-10-2016
    Odds and evens   Working with a partner in an 8 min EMOM. We would like you and you will need to go heavy and fast to get through these each 8min EMOM. We would like everyone to start with the BB movement please.   Power clean x5 @ BW Bike 15/20kcals Rest 5 mins Squats x5 @... [Read more]