Blog posts



The Week Ahead: 26/12/18


Next Week at the BOX

Next week we know training will be for most the last thing we would want to think about as we have Xmas to be enjoying ☺ However, for those that can, take the chance to burn some of those extra calories and get a bit social before getting out onto your socials

This week, we will be continuing our Power phase of training and starting the week off well with some heavy back squat! The Thruster is back with a vengeance with 2 workouts containing them this week, as well as well as some good old deadlifting! We finish the week out with some tempo based Overhead Squats before our Boys vs Girls Workouts on Saturday!! 😉

Next week, we will be starting the week with a Xmas WOD and doing several partner/team WODS to ensure that we can help each other keep up our intensity and get them most out of the team training. This week is seen as a week out of our program before we look to build our skill set in the new year ☺

Xmas Eve

Sqwaats then 12 Days of Xmas WOD

Boxing Day

Bear Complexes and 3s Chipper

Thursday

Snatch Complex; Strict Pull ups; & EMOM Metcon

Friday

Crossfit Total & 18.0

Saturday

Team WOD containing Gymnastics & Conditioning



The Week Ahead: 16/12/18


NEXT WEEK AT THE BOX

Check out what we are doing with our last full week of classes before CHRISTMAS!! This is the crucial time during festive party season to keep up your training and pre-XMAS #GAINZ the best you can. So why not book yourself in to at least 2 classes this week and keep up that exercise consistency.

This week, we will be continuing our Power phase of training and starting the week off well with some heavy back squat! The Thruster is back with a vengeance with 2 workouts containing them this week, as well as well as some good old deadlifting! We finish the week out with some tempo based Overhead Squats before our Boys vs Girls Workouts on Saturday!!

Have a great week everyone ☺

Monday

Back Squat; Shoulder Press; Thruster; Burpee Row metcon

Tuesday

atch; Deadlift & upward ladder metcon

Wednesday

10RM Thruster; WB-S2OH-Run metcon

Thursday

Clean; 10 min AMRAP; then Burpee & Double Under metcon

Friday

Tempo OH Squat; OH Lunges AMRAP

Team WOD Saturday

GIRLS VS BOYS MINI COMP DAY



The Week Ahead: 10/12/18


NEXT WEEK AT THE BOX

Check out what we will be doing in the next week at the box.

Monday starts off the week with some volume front squats and some heavy power cleans using waves to help us improve our output, followed by a short but sharp burpee metcon. Tuesday and Friday see us build on our pressing movements and squat mechanics. Tuesday and Wednesday also have some high intensity intervals/sprints to work on our anaerobic endurance.

We have lots of full body movements this week guys so enjoy, but remember to take care of your recovery by refuelling after training and stretching or cooling down post sessions if time ☺

Monday

Front squat; Power clean EMOM; 8 min AMRAP of Pull ups and Burpees

Tuesday

10RM Push Press; HSPU & Box Jump AMRAP; Shuttle Sprints

Wednesday

Hang Power Snatch & Hang Snatch Complex; 5RFT; and then Intervals

Thursday

Overhead Squat; Gymnastics EMOM; then TGU Metcon

Friday

Clusters; Long AMRAP of Thrusters, Lunges and Row

Team WOD Saturday

Partner Metcon



The Week Ahead: 03/12/18


NEXT WEEK AT THE BOX!

Check out the what we are doing at the box for the for next week's classes everyone.

This week we are continuing to work on some movements for power like the snatch and cleans whilst reintroducing Deadlifts. We will have some gymnastics this week to include muscle ups.

Workout-wise, there are some longer workouts in the middle of the week and we will be back to the norm with a partner workout to finish our the week.

Monday

Front Squat; Push Press; Burpee pull up workout

Tuesday

Hang Snatch; Deadlift; Upward ladder workout

Wednesday

Gymnastics rings EMOM; 30 min AMRAP

Thursday

Full Clean max; Clean-HSPU-Double Unders WOD

Friday

Tempo Back Squat; Assault Bike & Lunges; KB Snatch & Box Jump WOD

Team WOD Saturday

Snatch Balance; FGB style partner workout



The Week Ahead: 25/11/18


This Week at the Box

This week we start our next section of programming. Our next phase will be building upon the last, which is Power!! We have been relying heavily on Periodisation - this Power Bias will be no different! Long story short, it will allows us to maintain the previously developed GAINZ and continue to grow as athletes.

This week we hit a combination of higher volume squats, and tempo squats alongside our Power movements. Conditioning-wise we have some shorter metcons before finishing out the week with some longer Chippers

Monday

Clean & Jerk EMOM; Volume Front Squats; Grace!!

Tuesday

Floor Press; Rope Climbs; & 9 min AMRAP of pull ups/press ups and air squats

Wednesday

Snatch; Overhead Squats and Box Jumps; with Air Bike Sprints

Thursday

5RM Back Squat; Push Press; and 8 min AMRAP of Wall Ball-TTB-Row

Friday

Sets of 5 TNG Power Cleans; Chipper

Team WOD Saturday

Tempo OHS; & Team WOD



The Week Ahead: 18/11/18


This Week at the BOX!

Here's what we are doing this week ☺

This is our last week of the technical based power program. It starts with some technique work, back squatting and a benchmark metcon - Fran! We will be dropping the lengths of metcons this week, allowing us to concentrate on some technique before starting a new programme.

Enjoy this week's training everyone.

Monday

Power Clean & Split Jerks; Back Squat; then Fran!!

Tuesday

Power Snatch; Pull Up and Snatch Metcon

Wednesday

Shoulder Press; technique-based Metcon

Thursday

Back Rack Lunges; Clean Metcon

Friday

Banded Deadlifts; TTB Tekkers; KB Swing Metcon

Team WOD Saturday

Clean & Jerk Complex; Team WOD


Specialist Classes:

Gymnastics: Continuing with kipping, to include Butterfly technique work.

Weightlifting: Clean & Jerk technique work, with an emphasis on leg strength.



The Week Ahead: 11/11/18


This week at the Box!

This week we continue to work on our technical power phase with Power Clean & Push Jerk Tuesday and Snatches on Team WOD Saturday. Yet more opportunities to work on balancing our strict strength with Renegade Rows, Split Squats, Shoulder Press and Back Squats all on the menu this week.

These are our last two weeks of this phase before stripping back the technical and going full hog at Power specific.

Monday

Split Squat; Lunge & Burpee Metcon

Tuesday

Power Clean & Push Jerk; 3x3 min AMRAPs containing GTOH

Wednesday

Renegade Row; Candlesticks; T2B-Carry Metcon

Thursday

Shoulder Press; Power Snatch & Box Jump Metcon

Friday

Back Squats; Weighted Pull Ups; 21-15-9

Team WOD Saturday

Snatch complex; Team WOD Day


Specialist Classes:

Gymnastics: 1st week of Pull Ups addressing kipping and variations of pull up.

Weightlifting: Concentrating on pulling from the floor in the Clean and Jerk.



The Week Ahead: 04/11/18


NEXT WEEK AT THE BOX!

This week we continue to our positional power phase with some Paused Front Squats and Snatches. We are also working our Unilateral Strict Strength, starting with press on Monday

With a mid-week Team WOD to change things up, and some gymnastics to keep it fresh, we'll be finishing the week in usual fashion with a Clean Complex and Team WOD

Monday

DB Strict Press and DB Rows; AMRAPS containing TTB-DB Snatches and DUs

Tuesday

Paused Front Squat Superset with DB Box Jumps; Cluster AMRAP

Wednesday

Ring Dips and Rows; Team WOD

Thursday

Snatch Pull & Snatch; Overhead Squat Metcon

Friday

Banded Deadlifts; Deadlift and Burpee metcon

Team WOD Saturday

Clean Complex and Team WOD day


Specialist Classes:

Gymnastics: Last session on Handstands introduction to HS Walking

Weightlifting: Working on Snatch

Mobility: Full body but with a bias towards shoulders



The Week Ahead: 29/10/18


NEXT WEEK AT THE BOX!!

This week we continue our focus on unilateral strength and on OH strength. We have fewer power-related movements, with only two days concentrating on these. We also tackle a .com standard. Early week sees some EMOM and short AMRAP metcons, moving into longer time periods to finish out the week.

Enjoy this week's training everyone ☺

Monday

Thruster barbell conditioning; followed by two EMOMSs

Tuesday

Push jerk technique; with two 6-min AMRAPs, containing clean & jerk and HSPUs

Wednesday

Back rack lunges; Helen metcon

Thursday

Long pacing AMRAP (don't go hard - find a pace for a chipper and stick with it)

Friday

Back squat & box jump superset for speed and strength; clean metcon

Team WOD Saturday

Power snatch complex


Specialist Classes:

Just the Weightlifting Class this week, as there is a Nutrition Seminar for our Challengers replacing Gymnastics on Tuesday, and teams competing in the Portland Beach Halloween Throwdown!

Weightlifting: It's the start of a new cycle concentrating on Snatch!



The Week Ahead: 21/10/18


Next Week at the BOX!

Check out all the movements we are working on in next week's classes.

This week we focus on building upon some solid foundations we built in Week 1 of our programme.

We continue to work overhead on Monday, and later in the week single leg work based off last week's 10RM Lunges. In between, we will incorporate power movements and continue to work on our heavy thrusters as we did this past Saturday.

Closing out the week we obviously have a few of our members completing a Marathon Row for a very worthy charity that Charlotte, with the help of Jared, has organised. We will be there to support throughout the day, which I'm sure will be a massive success.

Monday

Paused overhead squat; and then partner overhead squat & skills metcon

Tuesday

Clean pull + power clean for technique; deadlift & clean metcon

Wednesday

Odd object work with TGUs; HSPU & WB metcon

Thursday

Barbell split squat; power clean, burpee box jump metcon

Friday

Renegade row; 2x 15 min AMRAPs (containing light thrusters & lunges

Saturday Team WOD

Walley Ball; and WOD chipper day


Specialist Classes:

Our gymnastics class will continue to build upon Handstands and Olympic Lifting class continuing to look at bar path during the 1st and 2nd pull, whilst getting heavier to big Singles!

Gymnastics: Concentration on freestanding/supported handstand

Weightlifting: BIG Thursday as we target our 1RM snatches!

Mobility: Whilst there will be some lower body, this week will have more of a concentration on upper body, inclusive of shoulders, wrists, and guns taking priority



The Week Ahead: 15/10/18


NEXT WEEK AT THE GYM

This week we begin a new cycle, which will have a focus on both power AND Unilateral strength, using some of our forgotten movements to build upon our progress so far this year. We will be utilising more active and fun warm ups to prep us well for the strength, gymnastics, and metcons.

Monday

Dumbbell strict press; weighted pull ups; team intervals using bike, S2OHs & ring rows

Tuesday

10 rep max walking lunge; hang clean singles; burpee metcon

Wednesday

Toes-to-bar with KB carries; core EMOM; KB swing & double under metcon

Thursday

Snatch; overhead squat metcon

Friday

Wait and see 😛

Saturday Team WOD

Heavy thruster work; team sprint metcon


Supplemental skill classes:

Our gymnastics class will continue to build upon Handstands and Olympic Lifting class continuing to look at bar path during the 1st and 2nd pull, whilst getting heavier to big Singles!



The Week Ahead: 08/10/18


Next Week at the Box!!

This week sees us really taper our volume with the barbell and the load. A 5RM to start the week and some core to finish. Well done to all over the last month or so - it has been tough!!

Monday

5RM push press; power clean & double under EMOM; S2OH & box jump metcon

Tuesday

Gymnastics endurance test EMOM

Wednesday

HSPU & strongman core metcon with carries and single arm S2OH

Thursday

Full clean trebles; TTB tekkers; with lunges and burpee metcon

Friday

Core work; 20-minute metcon

Team WOD Saturday

Snatch complex; cheeky team chipper!


Supplemental skill classes:

Gymnastics Tuesday Class: All things handstands

Olympic Lifting Class: Clean doubles; clean pulls; and split jerk doubles



The Week Ahead: 01/10/18


Next week at the gym!

This week we are near the end of our current programme. For those that competed on Sunday, I want to take this probably third (lol!) opportunity to say Well Done and great effort, and to also to say take this first few days back steady - a massive amount was asked of you and you need a few days to recover.

This week will start with some heavy clean and jerks, and later in the week we have our last opportunities to press and squat heavy with singles and doubles at previous 1RMs!!

We taper next week, so if you haven't competed then don't take this week steady! Go for it and reap the rewards of our last 6 weeks ☺

Monday

Heavy C & J EOM; double unders & hang cleans; high box jumps and S2OH; finishing with HS walks and front squat metcon

Tuesday

Bench press & pull ups; then bodyweight & chipper/EMOM

Wednesday

Front squat singles; HSPU EMOM; partner AMRAP

Thursday

Hang power snatch & burpee box jumps; snatch grip deadlifts & muscle ups/pull ups; carry-burpee-run metcon

Friday

Push press doubles; 8 rounds of back squat-S2OH interval workout

Saturday/Team WOD Day

Max reps bear complexes; 3 rounds of Team Fun!!



The Week Ahead: 24/09/18


This week at the Box!!

This week at the box sees our competition week, but don't be fooled - this will not be a rest week for us. This week we will step our intensity again on SQWAATS as we near the end of our Maximal Strength cycle! It will see the return of the deadlifts, overhead squat to near maximal, and we finish the week with a number of team WODs ☺

Monday

Hang power clean & strict pull ups; snatches; with G2OH metcon

Tuesday

Back squat doubles; back rack lunges; HSPU metcon

Wednesday

Deadlift partnered with T2B & C2B with row/burpee/run AMRAP

Thursday

Overhead squats; overhead lunges, power snatch & row interval metcon

Friday

Rope climb tekkers; T2B and ring dips; team interval metcon

Saturday

Clean complex followed by team chipper



The Week Ahead: 17/09/18


This week we will continue to increase the intensity on our SQWAATTS and overhead work!!!

Monday

5RM front squat; wallballs & strict pull ups; overhead lunge & rowing metcon

Tuesday

TTB capacity & tekkers; bench press; DB snatches; finishing with a metcon of burpees & running

Wednesday

Power clean/squat and jerk complex; front squat and S2OH interval workout

Thursday

Upper body gymnastic skill work; press ups & pulls metcon

Friday

Snatch trebles; with snatch skill metcon

Saturday Team WOD day

Partner skill metcon



The Week Ahead: 10/09/18


A slightly late Week Ahead at the gym after this weekend's competition ☺

This week is looking to be a good one! Further opportunities to work on skills for faster metcons, partnered with a concentration on weight overhead to make us more Bad Ass!

Monday

Snatch; overhead squats; TTB skill work; followed by WB & carries metcon

Tuesday

Bench press; down up & pull up work; rowing and dips metcon

Wednesday

Clean & jerk; high box jumps; conditioning workout containing HSPUs and KB swings

Thursday

Back squats; lunges; burpees and sit ups metcon

Friday

Snatch drills; hang power snatches and C2B pull ups; DB carry & snatches metcon

Saturday

Bulletproof shoulder warm up; press medley; team thrusters; interval sprints



The Week Ahead: 02/09/18


This week sees week 2 of our Maximal Strength programme, starting the week with my favourite - Squats!! We also have plenty of pressing and gymnastics skills, plus working those double unders and plyometric box jumps.

We hope you all enjoy week 2 ☺ I'm confident we will make some significant gainz in strength and endurance during this new cycle.

Monday

Front squats; HSPU; S2OH and box jumps metcons

Tuesday

Deadlift; chest to bar pull ups; rowing tekkers; T2B; DB Snatches; runs with push ups

Wednesday

Heavy push press; spicy interval sprint workouts involving ski erg or Airdyne

Thursday

Hang clean & barbell cycling; 18min AMRAP

Friday

Low volume hang power snatches; TnG power snatches; skill EMOM of box jumps and KB Swings; finishing with another interval workout

Saturday

One rep max cluster then big team medley madness



The Week Ahead: 27/08/18


Happy Bank holiday ☺ As mentioned in the newsletter, we are targeting Maximal Strength, whilst also focussing on our skills over our new eight-week programme, and it starts this Bank Holiday

Monday

G2OH; strict pull ups; double unders; with a longer, multiple metcon piece

Tuesday

Back Squat; lunges; burpees; wall balls and double unders

Wednesday

Deadlifts; toes-to-bar; KB swings; weighted dit ups; & 20 min AMRAP medley

Thursday

Snatch; and overhead squat metcon

Friday

Dips; bench press; double unders; box jumps; shuttle run metcon

Saturday

Clean and jerk triples; partner chipper



The Week Ahead: 12/08/18


Next week at the gym sees the end of our mini AMRAP interval section of this cycle. We we will be upping the intensity and load/weight over the week on the big power movements, whilst including some gymnastic capacity work.

Monday

Snatch; back squats; & wall balls

Tuesday

Split jerk and gymnastic handstand work, with double unders

Wednesday

Power clean & front squat capacity work; toes-2-bar; kettlebell swings

Thursday

Strict press; down ups; and odd object exercises

Friday

Power cleans; chipper

Saturday

Team WOD day (containing wall balls and box jumps)



Aerobic Capacity

For most here at BM Barbell & Fitness, we are (rightly) interested in our metcon performance.

Being competitive with ourselves, we want to see a decrease in our times or an increase in the number of overall reps achieved when completing particular workouts. This allows us to gauge how our fitness is improving.

Some do additional training as they want to participate in competitions. And some want to compete in competitions, which is awesome!!!

However, sometimes they can be misled, and instead of concentrating on every facet of their fitness...

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The Week Ahead: 05/08/18


This week we have a little less of the long-distance gassy metcons - yay! We have a number of days working on skills, plus loads of barbell work. We'll be introducing skills that will be new to some of us, and also gymnastic pressing.

Monday

Squat cleans; some barbell cycling; & sprints

Tuesday

Bench press & pull ups; toes-to-bar; rowing

Wednesday

Heavy front squats; HSPUs; box jumps; and thrusters

Thursday

Ring work; pull ups; press ups; and KB swings

Friday

Snatch balance; overhead squats; wall balls

Saturday

Team WOD day!!



Static Stretching

Static Stretching: why we should do it; benefits of stretching; should we be doing in a warm-up; and how much of it

Everywhere you go in the fitness world, you will be told by the elite and competitive that static stretching is Not for Warm Ups.

The science behind it speaks volumes and is undeniable. Static stretching decreases explosive athletic movement and has no warming effect on the body (as opposed to dynamic stretches, which serve a better purpose - they warm you up and can improve flexibility).

The simple response to this would be to avoid static stretching...

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The Week Ahead: 30/07/18


This week is very much about working aerobically, concentrating on skills and gymnastics that are heavily influenced on improving positional strength for muscle ups. We still have plenty of barbell work, with a combination of pressing, Olympic lifts and squats.

Monday

Snatch doubles to start the week; back squats; and a short AMRAP

Tuesday

Bench press & pull ups; down ups; and double under practice

Wednesday

Squat cleans; Russian dips to work on transition; & toes-to-bar endurance work.

Thursday

Muscle up tekkers; push press; and KB swing interval WOD

Friday

Front squat; power cleans; and CV test!

Saturday

Team WOD - expect it to be pull-dominant!



Gymnastics & Scaling

My second post carries forward from the first considering skills: it is about moving efficiently; practicing skills in isolation; scaling, why it is individual, and understanding the importance of it; and how we have evolved in our training as we have grown.

I think we start with what makes our training style great... VARIETY. We want to run a 7-minute mile, snatch our bodyweight, and still have the relative strength to perform gymnastic movements that look crazy & impossible to the norm, and still always be changing!

This creates its own advantages and disadvantages. By exposing ourselves to all these different styles of movements...

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The Week Ahead: 23/07/18


This week continues our pull work & aerobic conditioning. Power work and squatting are just twice this week, which I'm sure that some are happy about 😉

Monday

Power clean doubles; Pull AMRAP; double unders and down ups

Tuesday

Front squats; core; and a push/pull interval partner WOD

Wednesday

Pull ups/muscle up strength work; KB snatches; burpees & baseline aerobic work

Thursday

Back squat; full body skill (lunges, HSPU, DU's, Airdyne); with a 21-15-9

Friday

Strength work on hang power snatches; chipper

Saturday

Deadlift/clean complex followed by Team WOD



Quality over Quantity

My first blog post is about moving efficiently, moving well, why it's important to stick to percentages, and understanding the importance of them

"Bro how much did you get on the power clean and jerk? You only did 60kg?! Should have gone heavier mate!"

No doubt we will have all at some time been this guy or girl! As a coach, I have also been on the other side of this thinking...

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The Week Ahead: 15/07/18


Monday

Speed/power work on clean & jerk; back squats; and a classy Lady with deadlift & HSPUs

Tuesday

Push/pull BM-style (rope climbs and bench press); 21-15-9; CV intervals

Wednesday

Snatches for strength; overhead squats & box jumps; aerobic baseline work

Thursday

Gymnastic skill/muscle up work; push press for strength; skill & strength metcon

Friday

Full clean doubles & partner chipper (WB, Burpees & Rowing)

Saturday

Team WOD - expect a gymnastic bias with some cheeky intervals mixed in 😉



MACRONUTRIENTS: PROTEIN

Our food is composed of 3 macronutrients - protein, fat and carbohydrate. All whole foods will comprise these in various amounts, but we tend to group them as to which of the three makes up the greater proportion - e.g. potatoes as a carbohydrate source, nuts as a fat source and beef as a protein source.

We can think of animal products, such as meat, gelatine, eggs, dairy; fish; pulses (and some in nuts, grains & seeds) as our main protein sources. Protein has 4 kCal per gram, and as an example, 100g of fillet steak will contain around 21g protein - making up 84 kCal of its total 150 kCal (the rest coming mainly from its fat content).

Here, we are going to delve into protein - the athlete's (and everyone else's!) best friend...

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HYDRATE

Hydration & Health

From our Wodify RISE app, our first task is to look at Water and Hydration. We are composed of 50-60% (dependent on age, sex, lean body mass) water and good hydration is a critical component of optimal health. It is important for digestion, muscle contraction, circulation and thermoregulation, among others.

When we are dehydrated, we will feel significant effects from 2% loss of body weight - that works out as 1.4kg for a 70kg athlete, which isn't a huge amount if we consider...

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