Monthly Archives: January 2010

Stop that!

Apologies for the lack of posting this week, we’ve continued out CFSB (we’re now in week four)
3×5 or 5×3 Back squat
50 double unders, 50 situps
40 du, 40 situps, continuing in descending sets of ten.

3×5 or 5×3 deadlift, then hi rep either 12-9-6 or 1×15
kettlebell swings

Bench press (it’s been a while I know)

Max reps bench press (ideally at bw, or scaled to suit)
Max reps pullups
5 rounds-not timed although it should be noted we didn’t leave a huge amount of time between sets.

3×5 push press
7 sumo deadlift hi pull
7 thrusters
run 140m
x 7

Evening classes saw: snatch,2,2,2,2,2. Tech work on the Snatch by Burgener warm up
5 deads
25 situps

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Pull that in.


12-9-6 rest a minute in between.
Jon needs to pull his ribcage down as he presses overhead. This is important, with all our lifts we need to ensure that the spine is kept in its natural position, observing normal lordosis in the lower back, failure to do this can result in issues, he’s still very new to CrossFit and we shall study form as you would expect.

5 hang power cleans
10 pressups
run 280
amrap 20 mins

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Boxing in.

Whenever a new client joins us they are taught on a one to one basis the 9 fundamental movements that we (mainly) programme our workouts with. These movements are intrinsic to functional fitness and thusly CrossFit. Some of the nine movements can be explained, demonstrated, cued and understood relatively easily, others such as the push jerk need to be broken down into progressions due to their complicated nature, and each of these progressions performed and built upon. Here we can see new boy Rob getting to grips with landing on the push jerk and using the boxes to keep his feet under his hips (or there abouts).

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1×15 again


5 hang power cleans
12 double unders

The high rep deadlifts (as well as the back squats) have been having interesting effects on our clients, these lifts, generally seen in the low reps ranges we use for our strength training (not to be confused with hypertrophy) use the phosphogen energy pathway,(1-10 seconds in duration) and are most often seen in the Olympic lifts such as the snatch and clean. It is our aim within CrossFit to be able to work efficiently within short duaration (phosphogen) mid range, at lower relative loads (glycolytic) and longer (oxidative) energy pathways. Thusly by blurring the margins between energy sytems, in this case between phosphogen and glycolytic we produce a result that allows for greater flexibility in different areas of performance. It needs to be stressed that favouritism by fitness programming that emphasises work in specific energy pathways leads to specialisation and can blunt the general fitness as a result.
In CrossFit we aim for a fitness that is broad, general and inclusive, our speciality is not specialising.

Introduction to CrossFit Seminar

Crossfit Hove is hosting another Introduction to CrossFit seminar on Sunday, March the 21st.
The seminar will consist of two parts, firstly lectures on “What is Fitness?” and “What is CrossFit?”

After a brief interval, the group will look at the 9 fundamental movements that form the core of CrossFit, and be taught these movements.

This seminar is designed to principly provide those with an interest or curiosity in CrossFit and, thusly functional fitness, a basic foundation of knowledge movement from which to grow from. It is not a level one Crossfit Certification. See for details of level 1 certifications in Europe.

Introduction to Crossfit Seminar
Sunday 21st March 10.30 am-3.00pm

£50 per person, spaces are limited, to book contact Miles Key on 07779402991 or Zeb Glover on 07768002133. Email for any enquiries.