Programming – Week 23 2016

Thought of the Week Welcome to Cycle 1.2   In case you missed it, here is the programming structure for cycle 1.2   Monday: Back squat + monostructural combination conditioning (run / row / ski mixed with weightlifting and gymnastics elements). Additional work: Weightlifting Tuesday: Gymnastics + short classic CrossFit metcon. Additional Work: Overhead strength Wednesday: Deadlift…

Programming – Week 22 2016

Thought of the Week Welcome to Cycle 1.2 Cycle 1.2, which begins today, still belongs to the 1st macro cycle of the year. That means strength, gymnastics and aerobic capacity will remain a focus. But the programme will become more varied from here:   Strength:  Strength pieces will cycle through 3 protocols: Intensity; Moderate and Volume. Intensity days…

Programming – Week 21 2016

Thought of the Week End of the cycle and Bank Holiday weekend schedule   This is the 6th and final week in cycle 1.1 of the 2.0 Programme. We’ve been grinding through a lot of high rep sets in strength movements and we’ve been focusing on high volume strict gymnastics. The goal was to build and condition muscle…

Programming – Week 20 2016

Thought of the Week CrossFit Games Regionals 2016 This week and next, we will be trying some of the Regionals events from this year’s competition. Don’t be alarmed by these WODs, we come armed with plenty of scales and adaptations! But, the point is to go after these workouts with a little extra intensity and…

Programming – Week 18 2016

Thought of the Week Nobody Cares: Work Harder CrossFit and the high intensity training that it is leaves no prisoners. There’s plenty of memes, t-shirts, IG posts and cliches telling us all that we need to work harder. This doesn’t necessarily mean lift more weight (although that will come), or run faster, or be more…

Programming – Week 16 2016

Thought of the Week City Road 2.0 Programme is here! It’s finally here! Welcome to the first off-season cycle of City Road 2.0. The first cycle in this programme will focus on the following: (1) Strength / Hypertrophy (2) Foundational Gymnastics (3) Aerobic Capacity The idea is to build a foundation for the rest of the…

Programming – Week 12 2016

Thought of the Week Upcoming events, 16.5 and Easter Weekend Cancellations 16.5 SCHEDULE AND COACHES’ THROWDOWN One more to go team! What are your predictions for 16.5? With the reduced GYMBOX schedule over Easter Weekend, we will be holding only one class for 16.5 on Friday. This will run from 3pm-6pm. What’s more, you’ll get to…

Programming – Week 11 2016

Thought of the Week The Open – You Vs. … You We are past the half way point in The Open! But now it’s time for a chat with Dad… The Open enlivens your competitive spirit and that’s a great thing, but only within certain limits. Comparing yourself with others can be taken too far and ultimately it’s not…