The Kratos Evolution


Kratos Evolution





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It’s been a while since I’ve been able to say this but, I hit a PB today! Hopefully this is the start of a good wave!

Friday 22nd March

Max Snatch – 107.5kg (attempted 112.5kg, failed again!)

Max C&J – 142.5kg (attempted 147.5 for a PB, missed the jerk)

Max Clean – 152.5kg (2.5kg PB)

Back Squat – 182.5kgx3


Really please with today!

We have two Olympic weightlifting workshops coming up in April. The one on the 6th April, at The Boat Shed, is sold out and there are only 3 spaces left for the workshop, at Reebok CrossFit Glevum, on April 20th. Book using the form below.



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2012 in review – Thanks for the support!


Here’s an excerpt:

4,329 films were submitted to the 2012 Cannes Film Festival. This blog had 13,000 views in 2012. If each view were a film, this blog would power 3 Film Festivals

Click here to see the complete report.

WOD – Max Effort Monday


June 25th 2012

The volume load was higher on Friday but my body seems to be settling back into a lifting proram quite quickly. I felt no after effects over the weekend, whereas the first volume session smoked me! I didin’t quite manage my target on the snatch but nailed the squat and push press, with some left in the tank.

20 miutes to establish 1RM snatch – 97.5kg (I got under 100kg 3 times. Losing out the back on the first, soft at the bottom on the second and out in front on the third…it’s definitely there though)

20 minutes to establish 3RM back squat – 180kg (185kg was doable today, I think. I just want to keep the numbers rising each week)

20 minutes to establish 3RM push press – 105kg (Shoulder and wrist felt ok under the load, which is encouraging)


Prep for 12.2

Mentally, I’m glad that 12.1 is out of the way…burpees don’t agree with me. Bring on 12.2!

Training has been good again this week. We’ve been hitting hand release push ups every week as they can slow me down.

Mondays session

C&J to heavy single

110kg (my shoulder started playing up)

Max clean


3 rounds for time:
30 hand release pushups
15 single arm DB power snatch (L&R), 20kg
300m row


Tuesdays session

1RM front squat

155 (it felt comfortable too)

3×3 back squat using the front squat weight

20min AMRAP
20/40/60m suicides (10m and back, 20m and back, 30m and back)
10 DB squat cleans, 20kg
Rest 1 min between rounds

10 rounds + 4 cleans

Wednesdays session
Prehab circuit of briefcase carries, reverse hypers and face pulls

Power snatch to heavy single


All in all, I’m happy with how things are going; now I’d just like something short and heavy tomorrow!


Just a few things…

THE SICFIT London Throwdown

Today sees the first ever CrossFit competition in London. Some of Europe’s established and emerging CrossFit athletes are competing over two days at Brunel University.

Check out for more info on the event, and for video footage from the event.

New Athletic Evolution Athletes

Next week sees Athletic Evolution team up with two athletes involved with England Womens Rugby. One is, let’s say, more established and the other is just emerging on to the scene. They are Danielle Waterman a.k.a Nolli and Charlotte Keane.

Here’s a little look at what we are working with!