Programming Update

  In many ways, this has been an incredibly successful cycle of training. We’ve seen a huge number of PBs and amazing progress all round. You should all be very proud of the diligence and consistency you’ve demonstrated!   Some Observations   However, over the last few weeks we have noticed a number of things…

Programming – Week 21

Programming Update This week is the last week in the current programming cycle. Next week we will be embarking on a new phase of training with some new movements, new training methods and a different focus. More on this later in the week. Since it is the last week in the current cycle, this week…

Programming – Week 20

Thought of the Week How’s your sleep? This week’s Whole Life Challenge lifestyle challenge is to get 7 hours sleep per night and it’s probably the most important one we’ll do during the 8 weeks. If you want to get stronger, fitter, bigger, leaner and generally more sexy, you need to sleep. It’s hard to…

Programming – Week 19

Thought of the Week How much attention are you paying to your breathing mechanics? Ok, this isn’t yoga. But if you aren’t breathing efficiently then you aren’t supplying as much oxygen to your muscles as you could be, which means you aren’t doing as much work as you could be, which means you aren’t getting…

Programming – Week 17

Thought of the Week Have you signed up for the Whole Life Challenge? I know what you’re thinking. I promise we’ll stop pestering you, just as soon as you’ve all signed up…! Seriously though, the Whole Life Challenge is a great opportunity to start attacking deficiencies in your lifestyle and begin creating good habits for a…

Programming – Week 16

Thought of the Week How’s your food prep? The easiest way to keep your nutrition on track is to minimise opportunities to make poor decisions. During the working day in particular, lack of viable options, lack of time and stress can make it difficult to make a good decision. Preparing food ahead of time takes choice out…

Programming – Week 15

  Thought of the Week Are you paying enough attention to your cool down strategy? Believe me, I know how tempting it is to call it a day right after you’ve finished a tough metcon. You roll around on the floor for ten minutes and then, let’s face it, you just want to go home… This…

16/04/2015

Gymnastics, Skills & Mobility (a) Hanging drills (b) Gymnastic fundamentals – Part 1 – 8 rounds. 20 seconds on; 20 seconds off. Alternating between: i) Handstand hold, facing wall ii) Ring row hold Part 2 – 6 minute EMOM, alternating between: i) Handstand push ups – 1-5 reps ii) Ring rows – 5-15 reps with…

15/04/2015

Classic CrossFit (a) Deadlift – 4×5 /75% (b) Progressive conditioning With a running clock – 0-3 mins: 3 rounds for time – 10 thrusters (40/30) / 10 toes to bar 3-6 mins: Rest 6-9 mins: 3 rounds for time – 10 shoulder to overhead (40/30) / 10 box jump overs (30/24) 9-12 mins: Rest 12-15…