Strength Cycle Back squat, its been a little while since we ran a squat cycle, this will be followed up from a front squat cycle not long after. Oly Cycle Hang cleans, use this cycle to create a better bar path.   Avoid temptation to throw on extra weight just for the sake of sugarwod. Gymnastics Cycle Pull ups, gearing up for the CrossFit Open in February. Benchmark Workout Open workouts, with The Open coming up we will be revisiting previous CrossFit Open workouts to prepare ourselves for what ever Castro has to throw at us ..read more

Strength Cycle Deadlifts are coming back into focus, this time using a 3RM to test our current levels, we will be looking at using resistance bands more often in the warm ups to fully activate our hips and glutes before each strength session. Oly Cycle We will be looking at the push jerk, a movement we should all be choosing when we see “STOH” (shoulder to overhead).   This will done by mixing it up with the push press in the strength section then using the push jerk in the conditioning class.   It can take practice to perfect, but the benefits are worth it, shifting larger loads fo ..read more

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Audio Block Double-click here to upload or link to a .mp3. Learn more ..read more

What happened in January  In January we had our final retest of our 3RM deadlift. The heaviest weight lifted by the men was 230kg and for the women it was 130kg. On average the majority of the deadlift scores had gone up. The graph below shows the new split of deadlift scores.  Also in the start of January we had the retest of DT. During this we had more people at RX weight and also a reduction in the time taken to complete the workout. Barbell cycling is going to be something that will come back up in the programming over the next couple of months. One of the more fun workout ..read more

The 2022 CrossFit Games Open starts in 22-weeks. What do you need to do to make the quarterfinals? Key Points: The top 10% of each continent will advance to the CrossFit Games Quarterfinals. The Open format is likely to be be the same as last year. 3 weeks of competition, with potentially 4 scored workouts. CrossFit home office wants the community to participate in The Open, therefore the programming will be as inclusive as possible. Being able to handle high-intensity workouts and having good skill development (Double unders, toes-to-bar, muscle ups, etc) will be more important tha ..read more

A rundown of the events, workouts and happenings at Method Training ..read more

October Review Looking back on October it’s hard to get away from our 3rm deadlift cycle, we have been using the “deadstop” method throughout and expect to see strength carry over into your olympic lifting.  With the use of paused and tempo deadlifts we have also seen a massive improvement in technique and core activation. The biggest event from October has been the announcement of our move to Method Training.  We are incredibly excited to see the new Rogue Power Racks installed along with the new Rogue Cerakote Olympic Bars, this will give more flexibility in class choice, more cla ..read more

September Review We started September with our 3rm Deadlift cycle and we knew we would see some big numbers. The deadlift cycle will run for a total of 12 weeks and we will be focusing on a double overhand, dead stop deadlift. This method is the most challenging variant, even with a reduced weight. We get maximum return for the least risk. Male Andy Tovey / Alexandros Loannou - 200kg Female Melissa Pearce - 125kg In our conditioning workouts we have continued to use a mixture of longer pieces alongside the more common interval sprint sessions. Finishers focused on core and some functional body ..read more

August Review We started August with the continuation of our back squat cycle. Over the past 8 weeks we have been drilling in various tempos and pauses. Alongside the back squats we have performed lots of accessory work, from filly lunges to weighted box step ups. On the 14th August we had our final back squat session, the format of the squats was 5-5-3-3-1-1. The top end weights allowed you to build up to a heavy loading (around 90%) without failing any reps. 5 days later we had our 1RM back squat test. Within this class we had a specific warm up to get all the muscles firing properly and t ..read more