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Efficiency over intensity. And if you can merge both, you are an athlete. Did this metcon and boy it got heated. But felt good. Really good. Goal was to work with 80% lung capacity and push it through. Managed it somehow. Emom 3 for 6 rounds. 8 hang cleans with 50kg 8 front squat with 50kg 8 cals Assault Bike 8 Burpee Over The Bar
Efficiency over intensity. And if you can merge both, you are an athlete. Did this metcon and boy it got heated. But felt good. Really good. Goal was to work with 80% lung capacity and push it through. Managed it somehow. Emom 3 for 6 rounds. 8 hang cleans with 50kg 8 front squat with 50kg 8 cals Assault Bike 8 Burpee Over The Bar
Training hard doesn’t need to be complicated Intervals do the job 2 minutes on 2 minute off As an example Either Go max effort for the full 2 Or Fill the remaining time with max effort Simple Repeatable Easy to progress This is how you train hard without overthinking it Work hard Rest Do it again Don’t shy away from intensity This is where you will see the progress If you need help with your training DM me “COACH”
Training hard doesn’t need to be complicated Intervals do the job 2 minutes on 2 minute off As an example Either Go max effort for the full 2 Or Fill the remaining time with max effort Simple Repeatable Easy to progress This is how you train hard without overthinking it Work hard Rest Do it again Don’t shy away from intensity This is where you will see the progress If you need help with your training DM me “COACH”
Max days don’t build strength. They reveal whether your system works. Most guys don’t need more intensity. They need structure they can follow on busy weeks. If you want help building a training system that actually sticks, send me a message. Summers coming…
Max days don’t build strength. They reveal whether your system works. Most guys don’t need more intensity. They need structure they can follow on busy weeks. If you want help building a training system that actually sticks, send me a message. Summers coming…
If you’ve recently followed, welcome. Just to let you know what I do… I work with driven professionals and committed everyday athletes who want to train seriously, without letting life fall apart around it. That means structure. Clear priorities. Performance-focused nutrition. No chaos. No guessing. If you’re consistent, motivated, and ready for better direction in your training, this is likely the right place. If it resonates, drop me a message and we’ll talk. #functionalfitness #crossfitcoach #onlinefitnesscoach #ukcrossfit #performancecoaching
If you’ve recently followed, welcome. Just to let you know what I do… I work with driven professionals and committed everyday athletes who want to train seriously, without letting life fall apart around it. That means structure. Clear priorities. Performance-focused nutrition. No chaos. No guessing. If you’re consistent, motivated, and ready for better direction in your training, this is likely the right place. If it resonates, drop me a message and we’ll talk. #functionalfitness #crossfitcoach #onlinefitnesscoach #ukcrossfit #performancecoaching
Slowed this down for the look, but keeping it here for the accountability. Keeping it 100: when the weights get heavy, even coaches lose their form sometimes. This reel is for me to look back, check my ego, and fix the mechanics. If the form starts slipping, it’s time to strip the plates back and get the movement right. Progress isn’t always about more weight—it’s about better standards.
Slowed this down for the look, but keeping it here for the accountability. Keeping it 100: when the weights get heavy, even coaches lose their form sometimes. This reel is for me to look back, check my ego, and fix the mechanics. If the form starts slipping, it’s time to strip the plates back and get the movement right. Progress isn’t always about more weight—it’s about better standards.
Training session today Clean complexes, nothing major just moving…
Training session today Clean complexes, nothing major just moving…
Doing more of the same is going to give you more of the same. As a explosive strong athlete that struggles with grinding and "classic crossfit"? You don't need more "classic crossfit". You need to built endurance & durability. You need to train you body to keep supplying your muscles with everything they need to keep delivering out put. How? By going long and slow, often called zone 2 training. This way you expose your body to a demand for oxygen for much longer than you do in a wod, making it better at supplying oxygen. Sounds a lot like training right? But actually how? You could do: 45:00 @easy pace, bike, row, run Or AMRAP45: easy movements 20 lunges 40 single unders 60 cal bike #Crossfit #zone2training #conditioning
Doing more of the same is going to give you more of the same. As a explosive strong athlete that struggles with grinding and "classic crossfit"? You don't need more "classic crossfit". You need to built endurance & durability. You need to train you body to keep supplying your muscles with everything they need to keep delivering out put. How? By going long and slow, often called zone 2 training. This way you expose your body to a demand for oxygen for much longer than you do in a wod, making it better at supplying oxygen. Sounds a lot like training right? But actually how? You could do: 45:00 @easy pace, bike, row, run Or AMRAP45: easy movements 20 lunges 40 single unders 60 cal bike #Crossfit #zone2training #conditioning
Building strength for CrossFit is often a lot simpler than people want it to be - but requires more discipline to see it through than many are willing to commit to. Here’s what it looks like: 1. 𝗖𝗵𝗼𝗼𝘀𝗲 𝗼𝗻𝗲 𝗽𝗿𝗶𝗺𝗮𝗿𝘆 𝗹𝗶𝗳𝘁 Not five. The one lift that matters for you and your foundation. 2. 𝐓𝐫𝐚𝐢𝐧 𝐢𝐭 𝐭𝐰𝐢𝐜𝐞 𝐩𝐞𝐫 𝐰𝐞𝐞𝐤 Once is maintenance. Twice is development. More than that is sometimes appropriate but often drives diminishing returns unless recovery is exceptional. 3. 𝗦𝗲𝗽𝗮𝗿𝗮𝘁𝗲 𝘆𝗼𝘂𝗿 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗳𝗿𝗼𝗺 𝘆𝗼𝘂𝗿 𝗰𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻𝗶𝗻𝗴 Strength requires stimulus, then space to adapt. Pairing it up with conditioning is a great way to stay “fit” and stay weak. 4. 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗱𝗲𝗹𝗶𝗯𝗲𝗿𝗮𝘁𝗲𝗹𝘆 Incremental load increases. Defined rep targets. Consistency in intent. 5. 𝐇𝐨𝐥𝐝 𝐟𝐨𝐜𝐮𝐬 𝐥𝐨𝐧𝐠 𝐞𝐧𝐨𝐮𝐠𝐡 Genuine strength adaptations don’t happen in 2-3 weeks. You need enough time to adapt, usually 6-8 weeks, without shifting focus every time things get uncomfortable. That’s it. Enough structure, with focus, for long enough, to drive adaptation. And for many intermediate athletes, that’s the missing piece. If you’re unsure what you need to focus on, comment ‘KPI’ and I’ll send you my benchmark guide so you know exactly where your strength standards need to be.
Building strength for CrossFit is often a lot simpler than people want it to be - but requires more discipline to see it through than many are willing to commit to. Here’s what it looks like: 1. 𝗖𝗵𝗼𝗼𝘀𝗲 𝗼𝗻𝗲 𝗽𝗿𝗶𝗺𝗮𝗿𝘆 𝗹𝗶𝗳𝘁 Not five. The one lift that matters for you and your foundation. 2. 𝐓𝐫𝐚𝐢𝐧 𝐢𝐭 𝐭𝐰𝐢𝐜𝐞 𝐩𝐞𝐫 𝐰𝐞𝐞𝐤 Once is maintenance. Twice is development. More than that is sometimes appropriate but often drives diminishing returns unless recovery is exceptional. 3. 𝗦𝗲𝗽𝗮𝗿𝗮𝘁𝗲 𝘆𝗼𝘂𝗿 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗳𝗿𝗼𝗺 𝘆𝗼𝘂𝗿 𝗰𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻𝗶𝗻𝗴 Strength requires stimulus, then space to adapt. Pairing it up with conditioning is a great way to stay “fit” and stay weak. 4. 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗱𝗲𝗹𝗶𝗯𝗲𝗿𝗮𝘁𝗲𝗹𝘆 Incremental load increases. Defined rep targets. Consistency in intent. 5. 𝐇𝐨𝐥𝐝 𝐟𝐨𝐜𝐮𝐬 𝐥𝐨𝐧𝐠 𝐞𝐧𝐨𝐮𝐠𝐡 Genuine strength adaptations don’t happen in 2-3 weeks. You need enough time to adapt, usually 6-8 weeks, without shifting focus every time things get uncomfortable. That’s it. Enough structure, with focus, for long enough, to drive adaptation. And for many intermediate athletes, that’s the missing piece. If you’re unsure what you need to focus on, comment ‘KPI’ and I’ll send you my benchmark guide so you know exactly where your strength standards need to be.
Doing so much but not seeing the rewards? Sound familiar? Yeh I’ve seen that before You’ve got a one way ticket to injury or burnout ville whilst making very little progress A combination of structured training in relation to what your body can handle With adequate recovery Will help you make way more progress than training 5-6 days a week Less is more in this game If you don’t want to waste time with your progress and be proactive with your training DM ‘TRAINING’ and I can show you the ropes Tommy Lew | 🧃 • • #athlete #training #overtraining #fitness #fit
Doing so much but not seeing the rewards? Sound familiar? Yeh I’ve seen that before You’ve got a one way ticket to injury or burnout ville whilst making very little progress A combination of structured training in relation to what your body can handle With adequate recovery Will help you make way more progress than training 5-6 days a week Less is more in this game If you don’t want to waste time with your progress and be proactive with your training DM ‘TRAINING’ and I can show you the ropes Tommy Lew | 🧃 • • #athlete #training #overtraining #fitness #fit
Back to the roots of CrossFit / hybrid training 💪🏻 Strength and Conditioning Block 1 Week 1 Engine Builder A EMOM 10 Front squats 5-5-3-3-3* 3x box jump step downs *Last set perform as many back squats as possible with that weight B EMOM 12 16 x SA DB shoulder press from knees 12-10 barbell heaves 15 leg raises / Toes to bar 10 mins (Either stick with one piece of cardio kit or change each round) C 30 sec on :30 sec off x 2 15:45 x 2 30:30 x2 45:15 x 2 30:30 x 2 Record total cals. Follow along or challenge a friends and let me know how you get on 🤙🏻 #coach #hybrid #crossfit #strength #conditioning
Back to the roots of CrossFit / hybrid training 💪🏻 Strength and Conditioning Block 1 Week 1 Engine Builder A EMOM 10 Front squats 5-5-3-3-3* 3x box jump step downs *Last set perform as many back squats as possible with that weight B EMOM 12 16 x SA DB shoulder press from knees 12-10 barbell heaves 15 leg raises / Toes to bar 10 mins (Either stick with one piece of cardio kit or change each round) C 30 sec on :30 sec off x 2 15:45 x 2 30:30 x2 45:15 x 2 30:30 x 2 Record total cals. Follow along or challenge a friends and let me know how you get on 🤙🏻 #coach #hybrid #crossfit #strength #conditioning
What makes CrossFit amazing… also creates its biggest challenge. A review of CrossFit through the lens of concurrent training shows that blending strength and high-volume conditioning all the time affects how your body adapts. In CrossFit we train strength AND endurance in the same programming, and that creates systemic fatigue. Strength - especially maximal strength - depends on neural output, and that is highly sensitive to accumulated conditioning stress. So when you load a lot of cardio right before the Open or a competition, your strength often feels heavier, not because you’re weak, but because your nervous system is being taxed by the conditioning you’re prioritizing. This is why in my system we phase training: build strength when strength is the priority, then build capacity when capacity is the priority, and blend them only when it counts. It’s not about doing more, it’s about sequencing what matters most at the right time. CrossFit trains everything… but progress comes from how you organize it.
What makes CrossFit amazing… also creates its biggest challenge. A review of CrossFit through the lens of concurrent training shows that blending strength and high-volume conditioning all the time affects how your body adapts. In CrossFit we train strength AND endurance in the same programming, and that creates systemic fatigue. Strength - especially maximal strength - depends on neural output, and that is highly sensitive to accumulated conditioning stress. So when you load a lot of cardio right before the Open or a competition, your strength often feels heavier, not because you’re weak, but because your nervous system is being taxed by the conditioning you’re prioritizing. This is why in my system we phase training: build strength when strength is the priority, then build capacity when capacity is the priority, and blend them only when it counts. It’s not about doing more, it’s about sequencing what matters most at the right time. CrossFit trains everything… but progress comes from how you organize it.
This is probs one of the most underused tools in your toolbox but simply slowing your reps down will help you not only get strong af, build a tonne of control and stability, but it will also keep you more robust and resistant to injuries! Give them a go 🤝 Follow for more tips like this @dan__jeffrey
This is probs one of the most underused tools in your toolbox but simply slowing your reps down will help you not only get strong af, build a tonne of control and stability, but it will also keep you more robust and resistant to injuries! Give them a go 🤝 Follow for more tips like this @dan__jeffrey
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