Varangian Training: TECHNIQUE WEEK 28/9/15

Starting from the ground up, this week will focus less on workouts and more on Crossfit Technique. It's a great recap for existing members and perfect for beginners who want to find out what Crossfit is all about!

ALL SESSIONS are FREE to existing members and only £5 for anyone to Drop in! Take this opportunity for knowledge gainz and get to as many as you can!!


Introduction to warm ups
Multi directional lunges
Deadbug Planks
Explanation of midline stability

"The air squat" Common mistakes and fixes


"The medicine ball clean"

"Deadlift" (Work up to a 3 rep max for members)

Wrist mobility Strong, flexible wrists!

"The burpee"

21, 15, 9 Mbc Burpees

Downward dog
Lying quad stretch
Shoulder stretches
Child's pose
Back stretches


Warm up
Lunge to high knee
PVC shoulder rotations
PVC shoulder extensions
Jump into squat
Scary feet game

Explaining the front rack

Power clean Set up and movement demo
Explaining the 3 pulls PVC drill (joining the 3 pulls)
Legs of a stallion arms of an eagle drill
Power clean practice and correction

Rounds for time:
4 power clean
6 push ups
8 Butterfly sit-up
Time cap : 14 minutes

Stretch: Couch, Childs pose,


Warm up
High knees
Squat walk
Medicine ball pass
Side to side
Facing partner Pass the bucket

Kbell swing technique

Sumo deadlift high pull: Technique and practice

40kbell swings
10 burpees
30 kbell high pulls
10 burpees
20 kbell high pulls
10 burpees
15 shuttle runs
Time cap: 20 minutes


Gorilla walk
Squat walk
Shoulder PVC drills
High plank
Side plank
Leg raise

3 presses technique and progression:
- Strict press
- Push press
- Push jerk

15 minute emom
1 power clean
1 push press
1 push jerk
2 box jump BURPEE


Warm up
Lunges Squats
Wall sprint drill
Starting position sprint drill

Agility ladder warm up: 10 minute cap

Front squat technique and practice

OHS technique and practice

9 front squats
6 strict press
5 rounds for time
Time cap: 15 minutes


Warm up
Burgener PVC

Squat clean technique

1.  6min AMRAP Squat clean

2. 8 min AMRAP 10 box dips 10 push up 10 pull ups


Nutrition Seminar
(Free for Varangian Members, £40 for non-members)

Team WOD !

Chicken in Black Bean sauce

post training recovery meal

2 Tablespoons Black bean sauce concentrate
600g Chicken breast cut into cubes
600g 3 large peppers sliced
500g of mushrooms washed and quartered
1 large onion
1cm cube of fresh ginger chopped finely
2 cloves of garlic chopped finely
2 Teaspoons Coconut oil
800 ml of chicken stock
2 Table Spoons Corn flour
Chinese 5 spice
Fish sauce (optional)

1. Season the chicken in salt and the 5 spice to taste

2. Fry in 1 teaspoon of coconut oil for about 8 minutes on high heat then cover the chicken, reduce the heat to medium-low and cook for another 15-20 minutes until it's cooked through.

3. In a big stew pot melt down the other teaspoon of coconut oil. Fry the chopped garlic and ginger for a minute or 2, not allowing them to go golden

4. Toss in the mushrooms after add the peppers stir fry for another 5 minutes and add the onion stir fry for another 5 minutes before adding boiling stock.

5. Add the 2 table spoons of concentrate add a dash of fish sauce (optional) and season to taste.

6. Bring it to boiling point then mix 2 spoons of corn flour in a cup of cold water. When sauce reaches boiling point pour in half of the corn flour mix and stir. Sauce will thicken and you can adjust the thickness by adding more corn flour.

I personally prefer to keep the chicken out as I can weigh it out and portion properly.

Best eaten with rice and some broccoli! Enjoy!

Technique Week! Suitable for Beginners

Next week starting the 28th of September we are having a technique week

Going over everything again from the ground up! This week will be completely suited to beginners also! So if you're interested in trying CrossFit and don't know where to start this is the perfect time!

Dop in prices for next week only will be at a 50% discount so £5.00 per one hour session and if you attend enough sessions you will be more than ready to sign up for a full membership in October! Any questions do not hesitate to message our Facebook page! Bring a friend, like and share! Thankyou!

Full schedule on

Varangian Training: Week 21/9/15



Warm up
Wrist mobility
Wall squats
Shoulder dislocates

Empty bar: Overhead squats Drop snatch High hang snatch

Establish a 1 rep max hang snatch (20mins)

5x5 ohs from rack (20mins)

General stretches:
Downward dog
Cat Cow


Warm up
Multi lunges

Left plank
Right plank

Back squats 5x3

Push press (50/35)
Mbc (10/6)
Time cap: 8 mins

General stretches




Warm up
Shoulder dislocates
Kettlebell c+j 3x20

Split jerk practice (15mins) (From rack only, aim to beat current max)

Push press 5x5 (20mins) Overhead lunge practice

General stretches


Warm up
Shoulder dislocates
Wrist mobility

Pull ups superset with HSPU, sets to failure

7min burpee challenge

15 min amrap
15 ob burpees
10 power snatch (40/30)
5 overhead squat

General stretches




Warm up

Deadlift 5x5
Pull ups/ring dips
Kettle bell step ups 8x8


Warm up
Silly walks
Sprint drills

25 min ascending ladder
10 Kettlebell swing
10 push ups
5 box jumps
15 kettle bell swing
15 push ups
10 box jumps
20 kettlebell swing
20 push ups
15 box jumps
25 kettlebell swing
25 push ups
20 box jumps.......

General stretches
Foam rolling


Thursday - Active Rest

Gymnastic strength
Hollow body practice
Pistol squat progressions
Ring work
Weighted pull ups

Technique WOD

Technique, all positions and progressions of the full snatch



Awkward Friday



Warm up
Kettle bell swings
2x20 Goblet squats
2x20 Wrist mobility

Front squat 5 @ 70% 5 @ 80% 3 @ 85% 7x1 @ 90%

Strict press - Establish one rep max 5x3

Conditioning: Rower

General stretches



Team WOD
Gymnastics warm up

Team chipper, teams of 3
130 push press (40/30)
130 box jump burpees
150 double unders
150 mbc *every time you change partner you lose 2 reps

No lunch till finish

Yoga stretchy stretch

Wait... Lifting!

Anyone that knows us knows that we don't take ourselves very seriously and like to have a lot of fun but the underlying fact is that although we are having fun we are working our asses off at the same time! We started programming for the NI weightlifting autumn championship and some Varangians were following it and made some awesome strength gains, coming closer to the time it was Natalie and Jenni that decided to go for the full tilt and get themselves out there against other competitors to experience that atmosphere of everyone looking at no one else but you... Not as easy as it sounds!

So! Skipping forward to after all the hard work was done (we're not gonna give away all our secrets) two weeks before the event we held a mock session in which we only gave them the attempts of the lifts that they would be getting on the day and judged them very strictly on form, there was no music on and they had to warm themselves up and come up to the platform when called, sounds silly but a mock test can actually be more nerve racking than the real thing because there is none of the excitement and only the pressure.

How did the first one go? Completely as expected, the added pressure made subtle differences to their technique and I don't think they were too happy with their own performance even though we actually were. The goal of the mock wasn't to make them freak out or anything it was actually more about the Sunday after, when they came in we told them to just relax and have fun and BOOM! PR's and picture perfect lifts! All the hard work was done and we knew then that they were ready for the Saturday after.

Programming now must seem very strange to lifters, you don't really feel like you're doing anything as the rep schemes are basically non existent and technique work is pretty much standard as we're not about to change something the week before a comp. Skipping forward to the next mock competition on the Tuesday, the girls completely nailed it! we all agreed if they went out and did that on the day we would all be ecstatic, although Jenni was left with a slightly aggravated shoulder after a spilt jerk attempt we now had to be weary of and we still hadn't taught Natalie how to not swear...

The Thursday before the day the girls naturally both felt sick and had the worst training session of their lives, which is nothing to be shocked about, you just have to have the attitude that the more that goes wrong in the gym the less chance there is it will happen during your outing, remember the 6 P's "PROPER PLANNING PREVENTS PISS POOR PERFORMANCE". On to the actual day, we went to the gym for the usual pep talks and mess about to make sure we had everything and Tomek gave them performance enhancing drugs (he actually didn't, he gave them supplements, but they just took them without even asking!! Street smarts much!? and he made them a cake... Who does that!?!?) they both weighed in 1kg lighter than they needed to be so two happy girls already, then onto the best part after weigh in.... FEEDING TIME! Waiting to warm up was the hardest part although it was great to watch some of the other lifters and hang out in the warm up area (best place to have fun and learn).

Jenni went first, hitting perfect snatches in the warm ups as it got closer to the time to lift the squat got less and less until it eventually became power snatches, was no surprise as everyone knows that getting under the bar at times is stressful enough without doing it for three dudes with a pen and paper. First two snatches hit tremendously and she caught her third attempt which was her current PR but just lost it behind her! Damn good lifting. During the warm up for her clean & jerk Jenni bent down to set up for the lift and got a stabbing pain in her kneecap, quite a regular thing for her with her hypermobility but timing was a little bit unfair! We rested it and got her to walk around a bit and it seemed ok, so plan B was power clean and we now didn't have the luxury of any more warm up reps! All that in hand though and she went out and hit three for three with a new PR! BOOM!

Poor Natalie had been itching to warm up, quite literally ALL DAY! Finally she was in the next category and I think she was so excited to finally play with a barbell she completely forgot about having to lift! I have never seen someone so carefree in my life, I was quite concerned myself as she was told on the morning that she was not allowed to use a men's bar which she prefers. Warm up reps the same, the squat started disappearing for the snatch but she could comfortably hit her opening weight with good form and a nice confident dip... On to the platform she made the weight look like a PVC pipe! YES! Natalie's crazy strength is enhanced even more with adrenalin! Awesome! Two successful lifts and just missing the third we were all buzzing!

Back in the warm up room Natalie was hitting the BEST clean & jerks we've seen her do to date and still super relaxed it came to my favourite moment of the day... Natalie and myself dancing like idiots right in the middle of the spectators area... We had this in the bag! Out for her opening clean & jerk, she set up... Power clean... Split jerk with a stumble! But she locked it out and got her feet together! It would of counted in a CrossFit competition... But we're not at a CrossFit competition... This is weightlifting... Three red lights... No lift. Natalie came back to the corner with confidence though, she told herself she'd get it on the second attempt and she did, her instincts took over and she reverted back to her more confident push jerk, third and final lift she went out and hit it even sweeter than the last one!

Medal time and they both took home gold in their individual weight classes! Proof that hard work and dedication pays off! The strength gains that they have made has been worth every second and I am thinking that they have now inspired more people to just throw caution to the wind and just go for things! Because you don't know if you don't try! From us coaches and all Varangians WELL DONE!