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Current Training Cycle

  • WMW1.1 DE Deadlift and Rows with Wall Balls

    Monday WMW1.1 27/1/14

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of the deadlift prior the working weight. In-between MWOD (stretch, massage etc) areas of need
    -No run/row today
    Strength
    -DE Deadlift 70% of your 1 rep max (no bands today)
    Use your comfortable stance and x3 x4-8
    Speed is the key here. Ensure bar moves faster than 0.8-1metres per second. Basically as fast as you can!!
    S&C WOD
    -10:00 AMRAP
    10 Supinated rows (ring rows)
    10 wall balls
    Assistance
    Ass to grass squat.
    Spend 5:00 (at least) in the lowest of low squat, this should be a comfortable position. If its hard do it in small amounts to gather the 5:00 throughout the day.
    Cool Down
    -Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
    Intent
    Speed deads, these help you to generate power by using speed. Also if you lift a light weight quickly you get the same response as lifting a heave weight slowly but without the overload on your body.
    Then a wod, focus on the good shoulder position throughout it. Its the target in this wod. Spending time in a low squat will improve rom in the “hole”.

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  • Who Made Who Cycle

    This cycle is 6 weeks long. The aim is GPP with a focus to aid our bikers and runners. Don’t worry this is still quality Strength and Conditioning. We will stick to the 3 week pendulum waves for the DE lifts and have more ME lifts this time.

    The template looks like this:

    Mon Strength+Metcon
    Tue Metcon
    Wed Strength+Metcon
    Thur s&C Off
    Fri Strength+Metcon
    Sat Metcon /Ride
    Sun s&C Off /Ride

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  • Hells Bells Cycle

    CFHQ Old school photo

     

    This Cycle is a back to the roots of CrossFit cycle and will be testing lots of benchmarks to help identify and eliminate weaknesses. This cycle will be a true example of GPP (General Physical Preparedness) so get ready for anything functional!

    All wods are released 0600hrs every day, gym members can access the program in advance.

    For the Hells Bells Cycle we will mix in lots of HQ wods as well as CFE and CFFB. We will still program Strength (With a bias to speed strength) and Metcons on various days but we will include some strength only days. We have a high skill warm-up pre-wod and the cool down is a regular cool down then either assistance lifts/movements or goat work.

    Also this is going to take place over the festive period so we will program around times when we might need extra time with the family. The gym will be open Christmas day if you want to come down for a wod.

     

    Template

    Mon     Speed Strength/Metcon
    Tue       Metcon
    Wed     Strength/Metcon
    Thur    S&C Off
    Fri        Speed Strength/Metcon
    Sat      Metcon
    Sun      S&C Off

    Program Information

    Strength Pendulum Wave/Strength Template

    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
    Monday Speed Box Squat70% + Bands Speed Box Squat75% + Bands Speed Box Squat80% + Bands Speed Box Squat70% + Bands Speed Speed Box Squat75% + Bands Speed Box Squat80% + Bands
    Wednesday Back Squat Front Squat Overhead Squat Back Squat Front Squat Overhead SQaut
    Friday Speed Bench70% + Bands Speed Bench75% + Bands Speed Bench80% + Bands Speed Bench70% + Bands Speed Bench75% + Bands Speed Bench80% + Bands

     

    Duration: 6 Weeks (Start date 16/12/13)

    Focus A: GPP
    Focus B: Speed Strength
    Focus C: MWOD

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  • Shoot To Thrill Cycle

    Cycle Begins: 18th November

    The Current Cycle, as well as increasing overall performance and fitness, is focusing on the skill of the overhead movements, hollow body position and running. We are aiming to do some benchmark tests at the beginning of the Cycle to see what level you are at now, then we will re-test at the end, to see how you have improved at the end of the cycle.

    The template looks like this, try to follow it as best you can.

    Mon     Strength/Metcon
    Tue       Metcon
    Wed     Strength/Metcon
    Thur    S&C Off
    Fri        Strength/Metcon
    Sat      Metcon
    Sun      S&C Off

    Please keep up to date with our website and look out for our WOD which will be released daily at 6.00am

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