Week 8. The final week of this somewhat short training block. You have another 2 tests this week as well as all the fun and games as normal.   Monday – Deadlift/bench -Intensification Tuesday – Snatch /front squats Wednesday – Conditioning Thursday – Gymnastics Friday – Clean Saturday – Back squats-Intensification Sunday - Service   Monday – Deadlift/bench -Intensification Sumo Deadlift 5x3... [Read more]

Week 7. You have some Test's workouts coming your way this week. You have done these before so you know what's coming be prepared and commit yourself.   Monday – Deadlift/bench -Intensification Tuesday – Snatch /front squats Wednesday – Conditioning Thursday – Gymnastics Friday – Clean Saturday – Back squats-Intensification Sunday - Service   Monday – Deadlift/bench -Intensification Sumo Deadlift 5x3 @85%... [Read more]

Week 5. Monday – Deadlift/bench -Intensification Tuesday – Snatch /front squats Wednesday – Conditioning Thursday – Gymnastics Friday – Clean Saturday – Back squats-Intensification Sunday - Service   Monday – Deadlift/bench -Intensification Sumo Deadlift 5x3 85% Seated OH press 4x4 plus 1 effort @80% ME single leg box side steps 8el practise free HS holds with a partner. YGIG per round -8... [Read more]

Week 5. Monday – Deadlift/bench -Intensification Tuesday – Snatch /front squats Wednesday – Conditioning Thursday – Gymnastics Friday – Clean Saturday – Back squats-Intensification Sunday - Service   Monday – Deadlift/bench -Intensification Sumo Deadlift  5x3-5 65-85% Seated OH press 4x6-8 plus 1x effort @80% ME   Split stance RDL 8el practise free HS holds -with partner   YGIG as you split as... [Read more]

Week 4. This week is about hitting your groove and building on the numbers. We are still keeping the rep number high across the board as we are in our adaptation phase (building) Remember we don't need to crawl out of the gym after every workout thing form and quality.   Monday – Deadlift/bench -adaption Tuesday – Snatch /front squats Wednesday... [Read more]

Week 3. We settle into the rhyme this week we work our number and we begin to build toward the tests which will be coming around in 5-6 weeks time.   Monday – Deadlift/bench -adaption Tuesday – Snatch /front squats Wednesday – Conditioning Thursday – Gymnastics Friday – Clean Saturday – Back squats-adaption Sunday - Service   Monday – Deadlift/bench -adaption Deadlift... [Read more]

Week 1. Heading into a new training phase this week. This is going to be an 8-week phase with a switch around of training days at 4 weeks, just to keep things fresh and you all guessing. As always, I’ll do my normal spiel about CrossFit being a GPP general physical preparedness program.   "GPP stands for General Physical Preparedness,... [Read more]

Week 4. This is the final week of this short block as it's our competition week (Saturday). This week we are sticking to the basics, basic lifts, honing our old skills and working our WODs. If you competing you might want to back up a tiny bit towards the end of the week   Monday – Snatch Tuesday – Squat... [Read more]