Programming – Week 38

Thought of the Week – New Programming Cycle The new cycle is here! You must all be very excited… In previous cycles we’ve focused a lot on strength and we’ve built a solid aerobic base with those longer structured workouts. Now we are in a position to start pushing the short duration fitness domains. The point of this…

Overtraining Part 1: The Signs

The Signs of Overtraining   Training consists of stimulus and adaptation. When the first is too strong and the second too weak you run into overtraining. When you are overtrained, you’re going backwards. If your body doesn’t have the resources to repair the damage done by training, all you have is damage and no progress.…

Programming – Week 37

Thought of the Week – Transition Week I hope you all had a blast with Strength Testing Week! Did you write down your results? If not, then we can’t be friends any more. This week will be transition week before we begin the next cycle of programming. So we’ll be shaking things up a bit and looking…

Programming – Week 36

Thought of the Week – Testing Week This week will be a testing week. The focus will be on strength and strength-related testing since this has been a focus in the latest programming cycle. We will be doing more comprehensive conditioning testing in early October when we will be running a whole host of additional tests.…

Programming – Week 35

Thought of the Week Some of you have probably heard of the Japanese word “kaizen”. It has come to symbolise the process of continual and all-encompassing self-improvement. It’s a concept we’re fond of at City Road and try to instil in our members. The pursuit of fitness and health teaches you that you need to pay attention to…

Programming – Week 30

Thought of the Week Did you watch the CrossFit Games over the weekend? WOW!   On another note, we’re getting into the meat of summer now (not that you’d know if, looking outside). With holidays and time off coming up, summer presents a great opportunity to reflect on what you’ve achieved this year and look…

Programming – Week 29

Thought of the Week Did you compete at the London Box Battles on the weekend? For those of you that didn’t, I urge you to consider joining us for the next one. It’s a blast and adds a little extra element to your training leading up to the event. Nothing spurs you to make progress…

Programming – Week 25

Thought of the Week “The greatest adaptation from CrossFit occurs between the ears”. Are you guys feeling mentally stronger because of your training?   Monday 22nd June Classic CrossFit (a) Squat – 5×3 Tempo 55×1 70-75% (b) At 75-80% RPE. 4 rounds. Go every 7 minutes. 800m run 25 KB Swings 15 Burpees   Tuesday 23rd June Classic…

Programming – Week 24

Thought of the Week Did you read the programming update piece yet? No? Then go ahead and read it here. We’re going to assume you’re informed on the current training cycle, what we’re trying to achieve and how we are going about it. We’re not going to be very impressed if you don’t know what’s going…

Programming – Week 23

Thought of the Week First of all, if you haven’t read it already, please have a look at the programming update piece on the blog here. As detailed in that post, we are moving onto a new block of programming in which we are going to be emphasising movement quality and positional strength and awareness.…