Tag Archives: crossfit

Beyond the Workout Event & This Weekends Workouts


Once a month we will be holding a special evening called ‘Beyond the Workout‘ which aims to get us all together and have you guys, our members, take the reigns.

On the last Friday of each month we will be enjoying the following evening…

Beyond the Workout

1730 to 1815 – Train the Trainer
1830 to 1945 – Skill Training
1945 to 2015 – Team WOD
2015 onwards – Q/A session, complete with some food and drinks.

17:30 to 18:15 – Train the Trainer

This is a chance for the coaching team to get together and share and expand their knowledge with the rest of the team. The gym will be open as normal for Open Gym and for anyone wanting to come down and warm-up ready for what is coming up.

1830 to 1945 – Skill Training

During this session we invite you to come and spend 75 minutes dedicated to working on a range of skills. Each month we will select 3 different movements, from rope climbs and double unders, to snatches and muscle-ups, with the coaches split into small teams to work with the groups. You can rotate through the groups as the evening progresses or spend the whole time working on that one movement.

All our coaches on hand to give you help and advice!

1945 to 2015 – Team WOD

We will round of the skills session with a fun team workout! Fist bumps, high fives and sweaty hugs are mandatory!

2015 Onwards – Q/A session, food & drinks

After the sweat has dried one of the Coaching team will give a short 15 minute talk on topics ranging from programming, training and nutrition to improving sleep, reducing stress and supplements. A chance for you to learn something new and get some burning questions answered! Pizza and beer will also be on hand!

Our first Beyond the Workout session will be held on Friday 26th January!


Workout of the Day – Friday – CrossFit

A) Barbell Cycling – Snatch

27-21-15-12-9-6-3

Same weight as last week but whatever you did for the 21 is now your opening set for 27. 🙂 You’re welcome.

B) Midline and stability Work
3-5 Rounds
20/20 Star plank position
10/10 Banded cycles
10/10 Banded bottom-up press
15/15 Tea pots

Workout of the Day – Saturday – CrossFit

A) 30 Minute AMRAP with a partner:

P1 performs 2 rounds of:
5 Goblet squat 32/24kg
10 Goblet lungers

P2 performs a row for calories

*Switch after every round of squats and lunges is completed
*Score will be total calories rowed.

Workout of the Day – Sunday – Weightlifting Club

A) Hang snatch doubles: 6 x 2@ 70-75%
B) Overhead squat: 3 x 2 @ 80% of snatch
C) Front squat: 5 x 3 @ 70-75%
D) Bent over row: 3 x 6 @ by feel

Workout of the day for Thursday 18th Jan – Interval Weight Training (IWT)


Workout of the Day – CrossFit

A) 3 Rounds, with a 2 minute rest between rounds:
7 Kettlebell clean & press 24/16kg
2 minutes ALL OUT max distance row

– 5 Minute Rest –

3 Rounds, with a 2 minute rest between rounds:
10 Double kettlebell front squat 24/16kg
1 minute jumping lunges
1 minute ALL OUT max distance row

B) 5 Minutes of skill work under fatigue.
Choose something complex for you and practice whilst tired (HSPU, muscle-ups, barbell cycling etc)

Workout of the Day – MetCon

10 minute AMRAP:
3-6-9-12-15-18-etc
Burpee
Box jumps

– 5 Minute rest

8 minute AMRAP:
3-6-9-12….
Kettlebell clean 24/16kg
Kettlebell press 24/16kg

Workout of the day for Monday 15th – Renegades Man Makers


The Dumbbell Man Maker

The man maker is not something you see within CrossFit workouts very often, this is most likely down to the fact that it cannot be performed ‘fast’ and it often humbles us to using lighter weight, as CrossFitters we tend towards movements that let us move large loads quickly.

That being said the man maker has a whole host of benefits that can be valuable to the weekend warriors and athletes.

The movement itself (see the video below) encompasses almost all the major movements patterns; push, pulls, squat, press (and you could argue a hinge).

It also challenges you in all planes of motion with the front plane (push-up, thruster, row etc) as well as the often neglected sagittal and transverse planes (single arm rows/planks).

Just because its slower and lighter does not mean this is easy, prepare to be humbled. Ow, and don’t forget about the 5500m of rowing in this workout.

Workout of the Day – CrossFit

A) 10 – 1 reps of:
Renegade man makers
Row (1 rep is 100m)

*Perform 10 man makers, then a 100m row
*Perform 9 man makers, then a 200m row
*Perform 8 man makers, then a 300m row
*Continue until you complete the final round of 1 man maker and 1000m row

Upcoming Events & Fridays Workout – AMRAP Fun!

Open Weekend – Saturday 20th & Sunday 21st January

Are you friends always asking you about CrossFit but yet to try it? Or are you tired of being the only one in your group to talk about ‘the gains’ and take pride in barbell bruises?…Well now is your chance to get a friend involved.

On Saturday (08:30 and 13:45) and Sunday (13:30) we are holding some free taster sessions for those wanting to give CrossFit a shot.

You can register your friends here.

Docklands Throwdown – Saturday 3rd February

We are joining up with our neighbouring CrossFitter’s for a Throwdown.

The Throwdown is a same sex pairs event and athletes of all abilities are welcome, and there will be both RX and scaled divisions.

To sign-up just find a team-mate and add your name to the list on the whiteboard at gym!

The Throwdown runs from 9am to 12pm, with food and drinks afterwards!


*A reminder this gym is closed this weekend for a CrossFit Level 1 Seminar, we apologise for how annoying this is! However, this is the last Seminar we are hosting until July!*


Workout of the Day – CrossFit

AMRAP Funzzies

A) 10 Minute AMRAP:
200m Row
15 Unbroken wall balls 9/6kg
10 Pull-ups

– Rest for 3 Minutes –

B) 8 Minute AMRAP:
100m Sprint
15 Unbroken Kettlebell swings 24/16kg
10 Pull-ups

– Rest for 3 minutes –

C) 6 Minute AMRAP:
15 Burpees
30 Double unders

Workout of the day for Thursday 11th January – Barbell Cycling

Barbell cycling is found in CrossFit when we have to move barbells for multiple reps, in particular the snatch or clean & jerk.

It can be very tricky to learn, especially when you have so much other stuff to think about with the olympic lifts! The focus today is to practice bar control, positions and to build in mechanics and consistency when cycling through reps.

Here are some key tips…

On the ascent:
– Keep the bar close to the body
– Aggressive turn over to ensure a strong lock out overhead (punch the bar up!)
– Slight push-back of the hips to reach a quicker power position

On the descent:
– Shoot the hips back
– Get the elbows over the top of the barbell quickly and the keep the bar close to the body.
– Clear the knees, keeping almost vertical shins.
– Stay back on the heels, especially as fatigue begins to set in.

Touch Points on the descent

You will need to understand how many “touch points” the bar will have on the descent and also learn how different weights will influence this.

If you are comfortable going straight down while maintaining good positions and bar control (and having no contact with the bar at hip/thigh) then this is a faster way to cycle reps.

However as weight increases you may be required to have a touch point at the hips or thigh in order to help control the weight back to the floor without being pulled out of position.

Check out the video below of two CrossFit Games Champions going head to head on a 50 rep version of “Isabel“. In the video you will see Sam Briggs (in the black vest) touch the bar at the thighs during the decent, while Annie (in the red vest) went straight down with no touch point.


Workout of the Day – CrossFit

A) Barbell Cycling

21-18-15-12-9-6-3 reps of power snatch

*Start light and add load with each round. MUST BE UNBROKEN!
*Focus will be on cycling the movement well and building confidence moving the barbell with higher rep schemes.

B) Midline and stability work
3-5 rounds for quality:
45 seconds left side plank
45 seconds right side plank
10 Scap push-ups (use a band if needed)
2 Lengths bottom up kettlebell carry

Workout of the Day – MetCon

Every minute, until failure, alternate between:
1) 14/18 Calorie row
2) 1 Round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
*40 minute cap

Workout of the day for Wednesday 10th January – Strongman Day

So these guys are pretty strong…

Why do we incorporate yoke carries into our training? Well, if you have ever got under a heavy yoke you will almost instantly get an idea of the benefits.

Squats and deadlifts are usually the most popular lifts in gym and often it’s because those two movements allow you to lift the most weight, and lifting up heavy stuff makes you feel awesome!

Whilst squats and deadlifts are certainly full-body movements, they don’t quite compare to picking up a heavy yoke and taking it for a walk in terms of head-to-toe muscle recruitment.

Given the fact that you’re putting your body under a much heavier load than it is used to (much heavier than a squat or deadlift!), a heavy yoke walk elicits an awesome physical response in the body. Benefits include strengthening the upper back, glutes, hamstrings, lower back and hips

Given the extreme load placed on the body super heavy carries should be performed occasionally as part of your training routine, even just a couple of times a month can give you great benefits.

In terms of standards to aim for Strength Education recommends 2 x bodyweight as a realistic and achievable weight for men and women who strength train. 2.5 x bodyweight is a marker of good progress, but the next big landmark is 3 x bodyweight, and that’s a pretty advanced standard. For women, 3 x bodyweight is a superb standard…Get yourself to 4 x bodyweight and you are in the top one percent in the world.


Workout of the Day – CrossFit

A) Build to a heavy yoke carry

B) Every 90 seconds for 15 Minutes :

5 Bench press (Heavy)
5/5 Dumbbell rows (Heavy)
AMRAP Row for calories in remaining time

Workout of the Day – Weightlifting Club

A) Snatch pull + Snatch
2 x 1+1 @ 70%
2 x 1+1 @ 72.5%
2 x 1+1 @ 75%
B) Push press
4 x 4 @ 70-75%
C) Back squat
4 x 3 @ 70-75%


Workout of the Day – CrossFit

A) Snatch clusters
5 rounds, with 90 seconds rest between rounds, of:
1 Power snatch
10 seconds rest
1 Power snatch
10 seconds rest
1 Power snatch
10 seconds rest
1 Power snatch
*As heavy as possible with good form

B) Suicide sprints
Row: 8 x 30 seconds on : 30 seconds rest
Rest 3 minutes
Assault bike: 8 x 30 seconds on : 30 seconds rest

Workout of the Day – MetCon Class

For time:
1 Mile run
50 Push-ups
50 Toes to bar
50 Kettlebell swings 24/16kg
1 Mile run

Workout of the day – Wednesday 3rd January


Workout of the Day – CrossFit

A) Shoulder Press
5 x 5
*3 second hold at top of each rep

B) 8 Rounds for time:
12 Burpee box jumps 24/20″
50m Sprint
60 seconds rest

C) 50 Strict knees to elbows

Workout of the Day – Weightlifting Club

A) 3 Position snatch pull: 6 sets @ moderate weight.

B) Snatch + Hang snatch: 6 x 1 + 1 @ 75-80%

C) Pause Back squats: 6 x 2 @ 60-70% with 2 second pause at the bottom.
*Focus is on starting strength/speed out of the bottom position.

Weekend Workouts

Yoga for Athletes, Saturday 1-2pm

Yoga is on this weekend, come on down for some end of year mobility funsies. Let’s be honest, we could all do more in that respect and as with everything, consistency is key. So don’t wait until January, or any specific date, to start forming new habits or get into a new routine – the time is now!

Workout of the Day – Friday

A) Every 30 seconds for 8 minutes:
1 Power snatch – As heavy as form allows

B) 10 x 30 seconds on : 30 seconds off:
Max rep burpee

C) 3 Rounds of:
60 seconds plank
30 second right side plank
30 seconds left side plank

Workout of the Day – Saturday

A) Gymnastic Strength:
A1) Strict pull-ups: 4 x 4
A2) Strict dips: 4 x 4
A3) GHD sit-ups: 4 x 4
* Conduct all t the tempo 2 seconds up, 1 second hold, 2 seconds down tempo.
*Add weight as needed

B) For time:
Buy-in with 50 double unders
Then, 3 rounds:
6 Squat clean 70/50kg
6 Strict dips
6 Strict pull up
Then, buy-out with 50 double unders