Programming- week 17, 2017

Thought of the week It’s week 4 and that means De Load for all strength work and weightlifitng club sessions. It also means that you should NOT exceed 70-80% RPE ( rate of perceived exertion- by feel). Trust the programme, trust the process… Monday 24th April Classic CrossFit General warm up- 3mins Squat prep a)…

Programming- week 16, 2017

Thought of the week Week 3 push, push, push. More weight, more reps, more gainz Monday 17th April Classic CrossFit General warm up- 3mins Squat prep a) Back Squat- wu- 10/bar, 5/50%, 5/60% then: 3x – 10/ 65%, 10/70%, 10/RM b) Partner Nordics- I go you- 4×6-8 c) 4 rounds 5 single leg barbell dead…

Programming- week 15, 2017

Thought of the week Week 2 and it’s all about baby steps. Add a little weight here, another rep there… follow the programme and reap the rewards. Monday 10th April Classic CrossFit General warm up- 3mins Squat prep a) Back Squat- wu- 10/bar, 5/50%, 5/60% then: 3×10/ 67.5- 70%. (Ie all 3 sets are 2.5% heavier…

Programming- week 14, 2017

Thought of the week The off season is here- it’s time to get to work! As you know we programme in blocks. The blocks are nearly always 4 weeks long. Weeks 1-3 will get progressively harder, enjoy… Monday 3rd April Classic CrossFit General warm up- 3mins Squat prep a) Back Squat- wu- 10/bar, 5/50%, 5/60%…

Programming- week 13, 2017

Thought of the week And the 2017 Open has come to and end. Breathe. Well done to all of those who participated. There were plenty of first ever muscle ups, snatches, double unders and more. Your coaches are all extremely proud. Let’s get to work! Monday 27th March Classic CrossFit a) Front Squat- 4×5 (ascending,…

Programming – week 12, 2017

Thought of the week Cycle 1. Block 3. The Open Week 5. 17.5 There can be only one! Monday 20th March Classic CrossFit a) 8 rounds e4mins back squats-  2/85% Kettlebell swings- 20- 32/24   Weightlifting Club Light and fast A) 1 power snatch- emom x10 b) snatch balance- 5×2 c) snatch push press- 3×10 [ADDITIONAL/…

Programming- week 11, 2017

Thought of the week Cycle 1. Block 3. The Open Week 4. 17.4 And then there was two… Monday 13th March Classic CrossFit a) 5 rounds for quality not for time back squats 3/80% box jumps 6/36inch Ring muscle ups 3 Weightlifting Club 3rd and final week of these progressions- A) 1 power snatch/ 1 hang…

Programming- week 10, 2017

Thought of the week Cycle 1. Block 3. The Open Week 3. 17.3 Two weeks in and what a blast! Let’s see what week 3 has in for us… Monday 6th March Classic CrossFit a) 5 rounds. back squats 4/75% 10 chest to bar pull ups 15 calorie row rest 2mins (every 5mins) Weightlifting Club…

Programming- week 9, 2017

Thought of the week Cycle 1. Block 3. The Open Week 2. 17.2   And we have lift off! I hope you’re all recovering from what was week 1 of the Open. 17.1 wow- 150 dumbbell snatches and 75 Burpee box jump overs. Well buckle up because here comes 17.2… Monday 27th February Classic CrossFit…

Programming- week 8, 2017

Thought of the week Cycle 1. Block 3. The Open Week 1. 17.1 And ladies and gentlemen: here it is! The CrossFit Open 2017 has arrived. Since the start of the year we’ve been in Open preparation mode. Our Wednesday and Saturday classes have been previous Open WODs, we’ve run up to maxes in Weightlifting…