Managing inflammation to enhance recovery between workouts. Developing motor control to increase skills in the gym. Building strength that is critical to progression in fitness and sport.
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Progressing at CrossFit is actually an extremely simple concept. All you need to do is a little bit more than you did the last time. Our programming is set up to give you enough exposure to the same movements that you can practice and improve them, as well as employing some constantly varied conditioning workouts.
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Aromatic Coconut Crispy Cod (Serves 3) by our Nutritionist Sinead
Post Christmas, delicious and satisfying lean fighting fit recipe for you!!
Cod is a fantastic addition to any athlete’s diet. Not only is it a super lean protein source (over 20g protein and less than 1g fat, per 100g), it is also full of micronutrients that are super important for those training hard.
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It is that time of the year again! Our yearly social aka party to celebrate how awesome we all are is taking place on Saturday 12th of Jan.
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Whether you want to lose fat, build muscle, master the overhead squat, improve your Olympic lifting or get your first pull up this Move Challenge is for you.
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Building Stronger Bodies
A new year has started and so has the next cycle in our trainings program. We are building on the progress made over last 3 months. The next 6-8 weeks are going to feel a bit different to recents workouts. We start off by putting emphasis on being strong in every position of the main movements in functional fitness.
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We are very excited to start the ‘ChalkBox‘Change Challenge’! This is an opportunity for us to work together as an awesome community to reach our goals by developing good habits and improving our nutrition.
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Here are some practical strategies, backed by science, that you can implement even in a busy life to improve your nutrition. It might not make it ‘perfect’, but all movement in the right direction is progress and will help support long term health and performance.
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Looking for a Christmas present?
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ChalkBox offers 2 great Christmas gifts to help your loved once get the best start in 2019
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Progressing at CrossFit is actually an extremely simple concept. All you need to do is a little bit more than you did the last time. Our programming is set up to give you enough exposure to the same movements that you can practice and improve them, as well as employing some constantly varied conditioning workouts.
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Does your lower back hurt when squatting?
When we look at the overhead squat we note that it’s an amazing exercise to strengthen the back and shoulders but it requires a lot more mobility than a front squat or back squat. Which is where classes like ChalkFlex and ChalkLift come into play.
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It was a great test of your fitness as the training cycle has been leading up to this challenge. We looked at the stats and everyone has improved in at least one area be it you lifted more, ran faster or you have been able to RX a workout first time. A big congratulations from the coaching team on your achievements.
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As fast as humanly possible, perform three rounds of a 400m sprint, 21 kettlebell swings (24kg) and 12 pull ups.
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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.
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Those days at the box when you find yourself gasping for breath and struggling to stand at the end or during your session are not just for your coaches amusement.
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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.
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The "CrossFit Total" is CrossFit's approach to testing absolute strength, deeming these movements the "three most effective lifts in existence for developing and testing functional strength." It was first posted in the CrossFit Journal on December 1, 2006. The CrossFit Total is also one of the CrossFit Games 2018 individual WOD.
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We have some changes during Christmas in our schedule
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