bench press

17 July 2019 - WOD


A) Strength: Back squat
10-12 minutes to build to a heavy double
* Record your heaviest 3 sets

- then -

Back squat: 1 x 20 (+ 2.5 to 5 kg) on last time

B) Strength / Accessory
Every minute for 16-20 minutes (4-5 rounds), alternate between:
10 Bench press
20 Dumbbell walking lunges
45-60 second Weighted plank hold
* Make the movements as heavy as possible provided you can maintain unbroken sets

04 July 2019 - WOD


A) Strength: Back squat

In 10-12 minutes, build to a heavy double for the day
- Then drop to 60-65% of Monday's 5RM and perform 1 set of 20 reps
* "Heavy double": This means go by feel, it does not mean go for a 2 rep max. On these days the weight lifted may go up/down based on how you feel, how well recovered you are etc. There should never be a failed set on a "build to a heavy" day.

B) Strength / Conditioning

In pairs complete, for quality (and the gainz)
Bench press (50/35 kg)
Strict pull-up

Bench press (60/40 kg)
Weighted strict pull-up (5 kg)

Bench press (70/45 kg)
Weighted strict pull-up (10 kg)

*RX+: Bench press @ 75, 85, 95 kg
Weighted pull up @ 10, 20 kg
*Time cap: 20 minutes

30 June 2019 - WOD


Engine Work

"The Ghost"
6 rounds, 1 minute per station, of:
Calorie row
Double under
1 minute rest

Specialist Sunday

A) Clean & Jerk

Power clean + front squat + clean + jerk: 5-7 x 1+1+1+1
*3 second pause in every receiving position

B) Accessory

Clean segment pull: 3 x 2
*Pause for 2 seconds at 1" off the floor, at the knee and in the power position

Barbelles’ Lifting Class

A) Strength: Bench Press

1 x 4 @ 80%
1 x 3 @ 87.5%
1 x 2 @ 95%

B) Accessory

3 Rounds (for quality)
10 Barbell Hip Thrusts
10/10 Staggered Stance RDL
10/10 Bulgarian Split Squats

C) Handstands

Skill Work

23 June 2019 - WOD


Engine Work

The Cardio Conga Line

In teams of 3, for 30 minutes:
400m Run
Max calorie bike/row in remaining time

* Partner 1 will start running at the start of every 4th minute, with teammates starting 1 minute later, see below:
- P1 starts running on 0, 4, 8, 12...
- P2 starts running on, 1, 5, 9, 13...
- P3 starts running on 2, 6, 10, 14

* When you get back from the run you jump on the bike/row until the partner behind you gets back, then they take over
* Each round, you should get approximately 30-60 seconds rest (depending on how fast the person behind is running!)

Specialist Sunday

A) Hang snatch high pull + Muscle snatch: 5 x 2+1

B) High hang snatch: 5 x 3

C) Back squat: 4 x 3 @ 85%

Barbelles Lifting Class

A) Strength: Bench Press
3 x 2 @ 80-92.5%

B) Gymnastics Strength
EMOM x 9
Min 1: 5-7 Chin/Pull Up Progressions
Min 2: 5-7 Dip Progressions

C) Accessory
EMOM x 12
Min 1: 10 Barbell Bentover Row
Min 2: 10 Seated Arnold Press
Min 3: 45 seconds alternating Landmine Rotation

09 June 2019 - WOD


Engine Work

2 rounds for time:
800m Run
Kettlebell swing (32/24 kg)

Specialist Sunday

A) Muscle snatch: 5 x 3

B) Tall snatch: 5 x 3

C) Back squat: 4 x 3 @ 80%

Barbelles Lifting Class

A) Strength
Bench Press: 4 x 5 with 2 second pause at bottom.

B) Accessory
B1) Seated Arnold Press: 3 x 10
B2) Banded Lat Pull Downs

C) EMOM x 8
Min 1: 6-8 Kipping Levers
Min 2: 6-8 Kipping High Knees

24 May 2019 - Next Step Nutrition's Detailed Guide to Supplements

Guest post by Jonny Landels of Next Step Nutrition

Today, I am going to walk you through a detailed guide to supplements. However, I'm not going to mention everything you've ever heard of, so if I miss something off your list I will share at the end where you can go to for that answer. You can be damn certain though, if I haven’t mentioned it here, there probably isn't evidence to support it.

Note: I will not be including whey or casein protein powder in this blog as I view these more as performance foods that can be included in your daily diet to simply increase your protein intake.

I'm going to break supplements down into 3 sections:

  • Supplements for health

  • Supplements for sport/performance

  • Potential supplements worth mentioning

Let's get into it, shall we?

Supplements For Health

1. Omega 3 Fish Oils

Let me start this section off by saying, if you eat oily fish 2-3x per week, then you do not need to supplement. By oily fish, I mean salmon, mackerel, fresh tuna, etc. If you aren't, then this one is a no-brainer. If you are vegan, then your best bet is to use Algae Oil. The omega-3 fish oils are EPA and DHA.

Benefits include:

Lowers blood pressure and can reduce high blood pressure (Miller et al., 2014) - ACE Inhibitors
Lowers cholesterol and blood lipids (Zulyniak et al. 2013) - Statins
Anti-platelet Activity (Stroke/DVT) – Warfarin
Antiarrhythmic (Metcalf, 2008) - Beta Blockers
Anti-inflammatory (Kremer, 2005)
NSAIDS Improvement in Depression (Sublette et al., 2011)
Anabolic resistance in elderly (Smith et al., 2010)
Help improve weight loss (Noreen et al., 2010)

For these reasons, these are so important in our daily lives. The dosage is goal and individual dependent; however, I usually recommend most athletes have between 500-800mg of combined EPA and DHA per day. Unlike other supplements, quality isn't overly important – the higher quality ones will have that dosage without having to take too many pills. The MyProtein Omega+ and Puori are both decent.

2. Vitamin D

Vitamin D is a fat-soluble pro-hormone that we produce naturally when we're exposed to sunlight. The issue is that in the UK we don't get a great deal of sunshine! We only absorb a very small amount from food, but foods that are high in Vitamin D include butter, eggs, mackerel, meat, and fortified cereals. More than 50% of the population are actually deficient in this essential vitamin.

Benefits include:

Improves immune system (Prietl et al., 2013)
Improves bone health via supporting calcium absorption (Hill et al., 2013)
Reduces the risk of bone loss & fracture risk (elderly)
Vitamin D deficiency associated with the development of CVD, cancer, IBD & AI disorders (Holick, 2007)
Reducing depressive symptoms (Shaffer et al., 2014)
Potentially improves strength (Tomlinson et al., 2015)
Potentially improves fat loss (Ortega et al., 2008)

Ideally you should get yourself tested to get the correct dosage, however, a standard recommendation for many is from 2,500 to 4,000 iu depending on goals and skin tone (darker skins need more!)

Supplements For Performance

1. Coffee

As many of you know, coffee is life, and caffeine is one of the most researched supplements out there. Caffeine is a naturally occurring stimulant found in several forms: coffee, chocolate, energy drinks, tablets, and powder. It is a mild diuretic (meaning you'll urinate more) so you have to be cautious of dehydrating if all you're doing is drinking flat whites or long blacks all day!

You also have to be careful of caffeine dependency, this is a real thing! If you can't remember the last day you went without some form of caffeine, then it could be harming your sleep and daily energy levels. If this sounds like you, I would highly recommend a caffeine deload: where you spend 3 days with absolutely no caffeine whatsoever. It will suck, but I promise you that you will come out the other side sleeping better, with more energy, and craving less coffee

Remember the next time you have coffee before a workout, caffeine is metabolised in about 45 minutes and has a half-life of 4-6 hours. This means that 4-6 hours later there is still half the mg of caffeine within your system.

Performance Benefits include:

Spares muscle glycogen (Greer et al., 2001)
Reduces reaction time (Duvnjak-Zaknick et al., 2001)
Increases alertness & improves decision making, especially when sleep-deprived (Kamimori et al., 2015) Increases force/strength (Placket, 2001)
Improves muscular endurance (Carr et al., 2001)
Improves endurance performance (Desbrow et al., 2010)
Reduces the rate of perceived exertion (Backhouse et al., 2011)

Other benefits include:

Reduces appetite (though research is mixed here)
Stimulates fat oxidation (this does not correlate into fat burning unless a calorie deficit is created) (Astrup et al., 1990)
Increases metabolism (Astrup et al., 1990)

How much?

Dosage-wise, you should look to take 2-6mg/kg of body-weight 45-60 minutes prior to exercise or competition

2. Creatine Monohydrate

Creatine monohydrate is also one of the most well-researched supplements out there. Beware of new versions, monohydrate is the one you want. In my opinion, Creatine monohydrate should be on every serious weight trainee's list.


The biggest effect is in repeated high-intensity efforts with short recovery (Izguierdo et al., 2002)
Isometric strength improved after only a few days (Cramer et al., 2007)
Increase the training load that can be tolerated; therefore, increased hypertrophy (Bemben et al., 2005)

Why can it improve weight training adaptations?

It increases training quality & increases strength (Rawson et al., 2003)
↑ Recovery (Cottrell et al., 2002)
Amplifies training-induced adaptations (Olsen et al., 2006)

Benefits to endurance athletes:

Increased muscular endurance (Chwalbiñska-Moneta, 2003)
Lactate Threshold occurs at a higher intensity. Increased time to exhaustion
Increased glycogen storage (Nelson et al., 2001)

Are there any other benefits?

As little as 5g/day of creatine has a significant increase in both working memory and intelligence (Rae et al., 2007)
Increased lean mass and performance for vegetarians (Burke et al., 2003)
Less decline in performance after sleep deprivation (McMorris et al., 2006)

How much?

All you need is 5g/day consistently for optimum gains, don't worry about loading or cycling it, neither are really necessary.

3. Beta-alanine

Beta-alanine is an intracellular buffer of hydrogen ions through increasing muscle carnosine levels. It's a common ingredient in pre-workout supplements and is the reason your skin tingles when you take them!


This supplement only has benefits in certain sports and situations. It needs to be more than 90s minimum, but shouldn't be taken in aerobic training periods/sports. As it buffers hydrogen ions, it reduces time to fatigue and improves anaerobic performance. It's perfect for CrossFit athletes and team sport players.

How much?

Take little and often throughout the day in small doses to lower the side effect of skin tingling (paraesthesia). You need to load beta-alanine for 4-10 weeks with 80mg/kg bodyweight and then afterwards maintain with 40mg/kg.

4. Sodium Bicarbonate

Sodium bicarbonate is gaining more and more traction in endurance sports to help anaerobic performance by buffering hydrogen ions and lowering lactic acid. However, stomach upsets are common with this one so I won't mention it too much!

Potential Supplements Worth Mentioning

1. Multivitamins/Multiminerals

These are usually in pill form and contain a wide range of vitamins and minerals. These can be useful if you struggle to get certain micronutrients in, or are deficient in some for whatever reason. However, you have to be careful of the form of some of the vitamins/minerals, as they could potentially compete against each other for absorption (like Zinc and Magnesium). To be honest, unless you're knee deep in a calorie deficit as a small female, you should be able to get your micronutrients from a varied diet

2. Probiotics

There's a huge hype over these at the moment, but is it warranted? There is still mixed evidence around them, some showing strong health benefits and other's showing no significant difference. However, they could be very useful in helping heal the gut after a course of antibiotics, or after some severe travelling. My advice would be not to worry about it unless you've had some major gut issues and have been advised by a GP.

3. Tart Cherry Juice

This one is another sports supplement that has some mixed evidence supporting it. However, it has evidence to show a reduction in DOMS and an improvement in sleep due to its natural melatonin content. I've used it myself and with some clients, but it's hard to know whether this has an effect or if it's the combination of good nutrition, fish oils, and sleep etc.

4. Beetroot Juice

Some evidence to show an improvement in aerobic exercise due to it reducing the cost of oxygen, however, it is mixed.

5. BCAA's

Let me just tee this up with the fact these are the most over-hyped supplements on the planet. The branched chain amino acids are only necessary if you have low protein intakes. If you get enough protein in your diet, you do not need them. They can be potentially useful if you intermittent fast and train before breaking the fast.

And that's that!

Yep, that's my huge overview of supplements. Remember, if it's not here, it probably doesn't have sufficient evidence to be useful. Do your due diligence and check stuff out on for profiles of research and affect on humans.

Be wary of people selling stuff! Remember that supplement companies have margins and people will sell anything these days. If you're an athlete or in tested sport, your best bet is to go for an Informed Choice brand to make sure you don't get popped for any banned substances.

If you'd like to discuss anything here or let me know what you think, please reach out to me on email:


A) Strength / Conditioning

In teams of 3...

A1) 9 minute AMRAP of bench press:
50 reps at 60/40 kg
50 reps at 70/45 kg
AMRAP at 80/50 kg

- Rest 3 minutes -

A2) 9 minute AMRAP of power cleans:
50 reps at 70/45 kg
50 reps at 80/50 kg
AMRAP at 90/55 kg

- Rest 3 minutes -

A3) 9 minute AMRAP of front squats:
50 reps at 80/55 kg
50 reps at 100/70 kg
AMRAP at 120/80 kg

19 May 2019 - WOD


Engine Work

A) Conditioning

2 Rounds for time:
800m Run
21 Dumbbell snatch, alternating arms
21 Single arm dumbbell thruster, change arms overhead
15 Dumbbell snatch, alternating arms
15 Single arm dumbbell thruster, change arms overhead
9 Dumbbell snatch, alternating arms
9 Single arm dumbbell thruster, change arms overhead

* Can also use a kettlebell

Specialist Sundays

* We will be testing Snatch and Clean & Jerk 1RM's tomorrow as part of our testing for next cycle, so today will be skill-focused

A) Snatch
High hang snatch + Hang snatch + Snatch
* Pause for 3 seconds on the catch of each rep

B) Clean & Jerk
High hang clean + Hang clean + Clean + Jerk
* Pause for 3 seconds on the catch of each rep

* For A & B, you will have 10-15 minutes to work on these complexes, focus on technique over load

Barbelles Lifting Class

A) Bench Press
4 x 5 @ 80%

B) Accessory
B1) Barbell hip thrust: 4 x 12 (increase by 5kg from last time)
B2) Russian kettlebell swings: 4 x 12 @ AHAP

C) Skill Work
Handstand push- up

07 May 2019 - WOD


A) Strength / Conditioning
10 minute AMRAP @ 65-70% of 1RMs
5 Power cleans + 5 Front squat
5 Bench press

- 2 minute rest -

10 minute AMRAP @ 75-80% of 1RMs
3 Power cleans + 3 Front squat
3 Bench press

- 2 minute rest -

10 minute AMRAP @ is 85-90% of 1RMs
1 Power cleans + 1 Front squat
1 Bench press

* Power cleans and front squats must be performed unbroken as a complex
* Use % of 1RM power clean for the complex

03 May 2019 - WOD


A) Strength
4-5 Rounds:
6 Bench press @ heavy as possible

– Immediately into –

1 minute: Single arm dumbbell row, left arm
1 minute: Single arm dumbbell row, right arm

* Rest while your partner performs their round

B) Swole Session
3 Sets:
15 Incline dumbbell hex press
15 Bent over dumbbell reverse flys

3 Sets:
20 Dumbbell hammer curl, alternating arms
10/10 Overhead dumbbell tricep extension

28 April 2019 - Announcing: Memorial Day Murph 2019

On Monday 27 May, we will take on "Murph" in honour of LT Murphy and all servicemen and women. This year, our efforts will go towards supporting the charity, Blind Veterans UK.

Memorial Day Murph is free to all members and non-members, all we ask is that you make a contribution to Blind Veterans UK by bringing your donation to the box on the day, or making a donation via the charity's website.

What is "Murph"?

Murph, a hero WOD, is one of the most well-known CrossFit workouts:

For time:
With a 20 lb. weight vest, complete:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*Partition the reps as necessary

Why is the workout called "Murph"?

In 2005, a team of 4 Navy SEALs led by LT. Michael P. Murphy found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, they were in desperate need of help, but due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Murphy moved to open ground to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously awarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

Originally named 'Body Armor', this workout was LT Murphy's favourite. The workout was renamed 'Murph' in his honour after his death.

Here's how we will be running Memorial Day Murph this year...

We will run the event in heats, very similarly to how we did the Open workouts (an email will be sent out a few days before the event for you to sign up for your heat). Each heat will begin with a brief warm-up and movement review. As with all of our special events, we encourage you to come early or stay late to cheer on your fellow athletes.

What about the weight vest??

We will have weight vests available if you choose to do Murph as Rx, HOWEVER, here are the rules...

  • If you have never done Murph before, you will be doing bodyweight only (no vest).

  • If you have done Murph before (without a vest) and your time was over 40 minutes, you will be doing bodyweight only.

  • The weight vests will be available on a first come, first serve basis. If you have your own weight vest at home, feel free to bring it in!

  • If you are wearing one of the box's weight vests, No Shirt is a No Go!

Sign up via Team up today!


Engine Work

A) Conditioning
6 x 3 minutes on : 3 minutes off, alternate between:

A1) 400m Run
Max rep dumbbell devil’s press

A2) 500/400m Row
Max rep wall balls (9/6 kg)

Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
5 x 3 @ 75%+
* Must be touch and go reps

C) Snatch push press + Overhead squat
4 x 5+1 @ 75%+ of overhead squat

Barbelle’s Lifting Class

A) Bench Press
4 x 5 with 2 second pause at bottom
* Increase 2.5kg from last time

B) 3 Rounds for quality
12 Barbell hip thrust
6 Medball hamstring curls

C) 12 min EMOM
Min 1: 10 x Straight arm pulldown
Min 2: 6-8 Kipping levers
Min 3: 6-8 Kipping high knees or knees to chest