Viewing entries in
WOD

Welcome Josh Senior - GB Paraclimbing athlete - to CHALKBOX

Welcome Josh Senior - GB Paraclimbing athlete - to CHALKBOX

As you all know we are passionate about functional fitness and inspiring everyone to develop a love for fitness. The coaching team at CHALKBOX is thrilled to have the opportunity to support Josh in his fitness journey as an adaptive athlete.

Josh welcome to CHALKBOX and we are ready to help you to achieve your fitness goals!!!!

How to get better results!

How to get better results!

Although we try to put mobility in each and every class we teach, a few minutes a day really isn’t enough to achieve substantial mobility results, it’s just enough to get you loosened up for the movements required that day. For those of you with major mobility deficiencies and those of you looking to unlock your true potential, this is a great time to kick back, work on your trouble areas and enjoy some friendly time with your fellow Chalkers.

Eating and Competing by Sinead  our in-house nutritionist

Eating and Competing by Sinead our in-house nutritionist

You have your CrossFit training and nutrition down to a fine art. It’s fuelling you to go harder and faster and you have never felt better. You are ready to compete. But the question is, what should you eat on competition day to make sure you perform at the top of your game?!


ChalkLift - Movement of Quality over Load

ChalkLift - Movement of Quality over Load

Sometimes though we forget to go back to the basics. We all have busy lifes, professionally and socially and we need to fit in all. Our daily life in general is based on survival mode experiences; quick meal between meetings, racing up and down for school runs, most of us are very used to live a life on a fairly high stress level. This means that our bodies react to this way of living. We will be tense, we will be tiered and yes we will be stressed.

On the Tenth Day of CrossFit my coaches gave to me…..

On the Tenth Day of CrossFit my coaches gave to me…..

DT will test your max strength, conditioning, and ability to be efficient with a barbell in your hand.

Unlike hero workouts such as Murph or Holleyman, DT is completed relatively quickly and only requires one piece of equipment- a single loaded barbell.

On the Ninth Day of CrossFit my coaches gave to me…..

On the Ninth Day of CrossFit my coaches gave to me…..

With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes.

On the Fourth Day of CrossFit my coaches gave to me

On the Fourth Day of CrossFit my coaches gave to me

On the First Day of CrossFit my coaches gave to me: Partner WOD Rowing Cindy

On the Second Day of CrossFit my coaches my coaches gave to me: ARNIE

On the Third Day of CrossFit my coaches gave to me: FRAN

On the Fourth Day of CrossFit my coaches gave to me.....

Okay this isn’t a Girls or Hero WOD but a variation of a well known workout one of your coaches very much likes. You have to go hard and fast every single time. Your work rest ratio is 1:2 it might feel too short but this time you have to suck it up and just work. Don’t let your team down.

THE FAIRIES

In team of 3 :

AMRAP21

7 KB Swings 32/24 kg

7/5 cal Bike

7 Burpees

team mates complete full round before swap

On the First Day of CrossFit my coaches gave to me.....

On the First Day of CrossFit my coaches gave to me.....

This is a classic workout with a twist. Cindy is a benchmark workout that consist of 5 pull-ups, 10 push-ups and 15 squats for as many rounds possible (AMRAP) in 20 minutes. However to kick off the 12 days we have added a twist……

Drink up!!!!

Drink up!!!!

Water in your body is like the oil in a car. It helps everything work properly – from helping carry things in the blood, to lubricating joints, removing waste, being the environment for your body’s chemical reactions … the list goes on!

Refuel and Recover Pancake Breakfast (Serves 2) by Sinead

Refuel and Recover Pancake Breakfast (Serves 2) by Sinead

After a heavy morning workout, this provides much-needed protein, fat and carbohydrate to replenish energy stores, repair muscles and enable hypertrophy (muscle growth). It also provides a healthy dose of other good stuff your body needs to do all these things, and function effectively ...

The Next Program Cycle for CHALKLIFT

The Next Program Cycle for CHALKLIFT

In ChalkLift we focus on functional strength inspired by Marcus Filly. We will work on mobility, technique and strength. The ChalkLift sessions are designed to help our members move better and stronger. ChalkLift sessions are a ‘MUST do’ to improve your times and weight in your CrossFit sessions.

6 weeks to a faster 2k Row

6 weeks to a faster 2k Row

DO YOU WANT TO IMPROVE YOUR 2K ROWING TIME?

We love the rowing machine as it is an excellent tool to develop your engine and same time get a full body workout.

The 2k row is the gold standard in Olympic and competitive rowing and not a surprise it comes back on a regular basis in our workouts.