Programming – Week 48, 2017

Thought of the Week Deload week CrossFIt Liftoff 1st of December. https://games.crossfit.com/article/2017-crossfit-liftoff Monday 27th November Classic A) Squat 5 x 1 85-90-95-95-95% Jumping Squats 3 x 8 15/20kg B) Box Jumps 5 x 3 WLC A) Snatch 3 warmup sets @ 80% 3 x 1 @ opening weight (90-95%) – not maxing out B)  Snatch…

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 42, 2017

Thought of the Week Block 6, Week 3/4 Thanks to everyone for coming to the CFCR 3rd Birthday Anniversary. It was epic! Photos will be uploaded over the next few days. Next event will be the Crossfit lift off on the 1st of December. Monday 16th October Classic A) Deadlift 4 x 4 @ 85% B) EMOM even…

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…

Programming – Week 39, 2017

Thought of the Week Block 5, WEEK 5/5 Monday 25th September Classic A) Squat 7 x 1 @90% +++ E2M All of the sets should be done at 90% or more. Try to add weight every set if possible and maybe max out around the 4th set. If you’re new to crossfit and squats, this is…