Programming – Week 47, 2017

Thought of the Week Block 6A, Week 4/4 Last week of this block. Deload week to follow. Save the date and register. CrossFIt Liftoff 1st of December. https://games.crossfit.com/article/2017-crossfit-liftoff Monday 20th November Classic A) Thrusters 5 x 3 B) For Time (11m Time Cap) 1-3-5-7-9-11-13 -15 (Total 64) Thrusters @ 43/30 Burpees WLC A) Power Snatch 5 x…

Programming – Week 46, 2017

Thought of the Week Block 6A, Week 3/4 Hello everyone. Please spend 5 minutes of your time and read this. Topic – Recovery/Rest days You’re only as good as your ability to recover. Let’s suppose you’re training hard and you’re following a well designed program (like this one 😉 ). Let’s also suppose you’re eating…

Programming – Week 45, 2017

Thought of the Week Block 6A, Week 2/4 Save the date and register. CrossFIt Liftoff 1st of December. https://games.crossfit.com/article/2017-crossfit-liftoff Food, Drinks and Karaoke to follow! Monday 6th November Classic A) DT meets Cindy 5 Rounds For Time 5 pullups 12 Deadlifts @70/50 10 pushups 9 Hang Power Clean 15 Air Squats 6 Shoulder to Overhead WLC A) Snatch 5…

Programming – Week 44, 2017

Thought of the Week Block 6A, Week 1/4 Congratulations to everyone for your PBs last week. Hard work pays off. We are entering the second phase of this block (4 weeks) where some things stay the same; working on your cardiovascular endurance, focusing on posterior chain exercises on Squat days and Deadlifts every week. However…

Programming – Week 43, 2017

Thought of the Week Block 6, Week 4/4 Monday 23rd October Classic A) 10m to Build to a heavy Deadlift B) “Diane“21-15-9 reps of: Deadlift 103/70 (scale to 65-70% of your best deadlift) Handstand push-ups (Downward dog HSPU, pushup) WLC A) Snatch 5 x 3 @ 75%+ with a 3s pause in the bottom of your squat 3 warmup…

Programming – Week 41, 2017

Thought of the Week Block 6, Week 2/4 Save the Date 13/10. 6-8pm Farringdon CFCR 3rd Birthday Anniversary Food and drinks will follow. 9pm. Monday 9th October Classic A) 10m to Build to a heavy Hang Power Snatch B) For Time (12m Time Cap) 21-15-9 Hang power Snatch 43/30 – 30/20 kg Overhead Squats Burpees over the bar…

Programming – Week 40, 2017

Thought of the Week Block 6, Week 1/4 New month, new program! This program is also followed by all our coaches, a week in advance. Practice what you preach. This block of our programming will be divided into two 4-week mesocycles. For the next 4 weeks we’ll be working on cardiovascular endurance (long-low skilled workouts) and muscular…