CrossFit Engineering classes for the next phase are here:
In our last post we started to define the movements of toes-to-bar (TTB) and establish an awareness of mobility and stability factors that can impact an athletes performance. In this post we are calling in the skills of our resident Yoga expert Alice to share her 5 best Yoga stretches to improve your toes-to-bar.
If you stop and think about the movement you should consider the flexibility of the shoulders, the lower back and the hamstrings.
1. Downward Dog
Start in a high plank position. Initiate the movement by gently bracing your midline – keeping the bottom ribs down – slowly lifting you tailbone towards the sky. Your heels should be drawing down to the ground as you remain long through the spine. Press away from the ground and create space and length in the traps and upper back. Your arms must remain straight as you gently press your head through your arms to gain openness in the shoulders – think like an overhead press.
With your spine and head/neck aligned, broaden your upper back, externally rotate your upper arms, reach your tailbone up and back and work on pressing your heels towards the floor without losing shape of the spine.
Scale: Work the range of motion that suits your flexibility. Play with bending your knees and straightening them slowly.
Where you should feel the stretch: Calves, hamstrings, shoulders and triceps
Make it Dynamic: Switch between the high plank push-up position and the downward dog position. Inhale to come into plank, exhale to press into downward dog. (more…)
Week 1 of 16 Juggernaut
The Juggernaut phase is here and its time to build some raw strength again. I strongly recommend you all downloaded the CrossFit Hackney Juggernaut spread sheet to calculate and record your numbers.
week 1 is all about the 60% (of your working weight) intensity and focusing on building both mental and physical toughness. The aim is to AMRAP in the last set, and during the 10’w wave most of you will be doing more than 20reps in the final set. Have a goal in mind and tell you coach or your training partner what this goal is. Don’t just step up to the bar and see what happens, set yourself a target and then hit it, or beat it. In the first week the aim is to finish 2-3reps of failure. Do not go until complete failure.
The weight may seem a little light in the first 2 weeks of each Juggernaut cycle, remain patient and work on increasing the number of repetitions. Volume is the key to the strength improvements in this system.
Record your weights on the whiteboard. There will now be 2 separate sections on the whiteboard in the gym to record your Juggernaut weight and repetitions of the AMRAP, and the WOD time.
RECOMMENDED WEEKLY READING:
|For the Love of Toes-To-Bar – Part1||This month the CrossFit Hackney programme will include much more than just the Juggernaut strength programme. We are going to dedicate some time to quality skill movements, starting with Toes-To-Bat (TTB) and the Push-up|
|What Is The Best Way To Set Goals For Strength Development||Your about to build some solid strength, but do you have a goal in mind. Just doing the reps in not going to deliver the best results, you need movtivation and a drive to achive an end goal. What weight could you life when you first started CrossFit? What can you lift now? What are your goals at the end of the next 16-weeks?|
|The Good Intestinal Strategies||As many people can attest, solving chronic intestinal issues can be a very complicated process. Identifying food allergies (IgE and IgG) and food intolerances (lactose or fructose) can help some, but it is often a long, difficult, expensive and sometimes inefficient proce|
|How to NOT suck at CrossFit||No a week passes without somone asking us “hw do I get better at ….” You want to know how toget better, set a goal, train what your suck at, eat a healthy diet, lower your booze intake, improve your sleep, take rest DAYS, hydrate, be consistent, do mobility, and most important of all LISTEN TO YOUR COACHES!!|
|Get a Better Rack||Do you struggle with your front rak position? Some simple mobility drills might hold the answer.|
|CrossFit Hackney Levels Spreadsheet
CrossFit Hackney Juggernaut Spreadsheet
During April ‘15, the CrossFit Hackney skillz and drills sections of the classes will include a major focus on Toes-to-Bar (TTB). If you’re still trying to get your first set of TTB, or you’re looking to become more efficient at TTB, this blog series, and this month’s classes are the nuts and bolts!
TTB is a movement designed to test your abdominal and grip strength, your flexibility, as well as your hip and shoulder stability. Generally the smaller athletes will be better at gymnastics movements, but this is not always the case as skill has a large role to play.
The CrossFit movement standards for TTB are:
“In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.”
In the last post we talked about your working max and detailed the sets, reps, percentages, and goals of the next 16 weeks. This blog post is all about a simple little spreadsheet designed to help you remember and record your numbers.
When you open the spreadsheet you will need to enter your personal maxes for Squat, Bench, Deadlift and OHP (the cells with the red text “?” to the right of the “Actual Max (kg)” heading for each, in this example I’ve entered 130 as the actual squat max).
If you’ve not read it, get on it: CrossFit Hackney: 16 Week Juggernaut Method – Part 1: The Guidelines and CrossFit Hackney: 16 Week Juggernaut Method – Part 2: The Programme. This is not the final week of the current lifting phase and next week we will commence the new strength phase. The coaches will be on hand to coach you through the new programme, but the more you know about it the better your results will be.
You might also like to know that CrossFit Hackney will be hosting the first round of The London Box Battles 2015 against CrossFit Central London and CrossFit Bold. This competition is divided into 3 separate groups (A,B.C) and scaled for all abilities and levels of fitness. All of the workouts have been posted online and we have 2 solid months to prepare ourselves for the battle. Registration for this event is now open and you can sign-up in TeamUp under the courses section. At this stage we are have not confirmed the date, it will either be the first or last weekend of May.
RECOMMENDED WEEKLY READING:
|The Importance of Quality Skill Practice||Its one thing to get your first double-uber, Handstand push-up, muscle-up or bar muscle-up, but it another thing to work on the perfect movement.|
|7 mistakes CrossFitters Make||You want to be good at CrossFit? Its time to get strong, do more strict movements, target weaknesses, learn to TAKE A REST DAY or heaven forbid 2 each week, do more mobility, follow the programming and use the percentages set by the coach (ego check)|
|A Primer on Zinc||“In more severe cases, zinc deficiency causes hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions, weight loss, delayed healing of wounds, taste abnormalities, and mental lethargy can also occur.”|
|How Much Protein Do You Really Need?||0.8 g/kg body weight (0.36 g/lb) if your weight is stable and you don’t exercise
1.0-1.5 g/kg (0.45-0.68 g/lb) if your goal is weight loss or you’re moderately active
1.5-2.2 g/kg (0.68-1 g/lb) if your goal is weight loss and you’re physically active
|50 Essential Paleo Foods||You don’t need to be 100% Paleo, but a few small changes can have a big impact on your fitness, performance, body composition and health.|
|CrossFit Hackney Levels Spreadsheet|
In part 1 we looked at the guidelines for the Juggernaut Method (JM). So now let’s take a look at the programme and how we plan to use it at CrossFit Hackney in the next 16 week macrocycle.
The JM is a simple but effective way to build strength. JM is divided into 4-waves (10’s, 8’s, 5’s, and 3’s), each wave consists of 4 microcycles (1 weeks each) that focus on a 4 day training system. No prizes for guessing that each session will have a major lift (Deadlift, OHP, Bench and Squat). In the next 16weeks we will also be adding 3 Jim Wendler components to the weekly schedule (see plan below).
Each consecutive mesocycle (or wave) contains the following 4 microcycles (1 week): (more…)
Having goals and ambitions is a great thing. But how would you feel if someone is stealing your gains. The journey to achieving goals involves coming in week in and out and smashing workouts until you are either stronger, fitter, leaner and definitely meaner. Falling off the wagon happens now and then but what’s worse is when someone steals your gains and takes a spot in a class you wanted to attend and did have the chivalry to unregister.
In case you didn’t realise Momentum’s management system (TeamUp) has a unregister button. You’re able to take your self out of classes before 10pm the night before a morning class and 1h 30min before an evening class without being charged for that class. You’re still able to remove yourself from this class after this time however you will loose a session. Either way do someone else a favour and if you know you can’t make the class unregister as soon as possible. Use Josh’s motto and “Don’t be a shit bloke”.
Currently in the last 2 weeks we have had 130 late cancellations and 78 no shows. On my calculations that’s a load of gains lost.
The boys and girls of Momentum have decided to put a stop to this. Starting APRIL every fortnight we will be naming and shaming all those who are regularly abusing the system (missing more than 1 per week) and stealing others gains. Every Monday you will find your name on the whiteboard and your warm up WILL be 100 Burpees. Don’t argue with this happened and that happened. Suck it up. Do the Burpees and don’t let it happen again.
Take this as notice.
Lots of love
As the CrossFit Open comes to an end athletes across London will be looking for the next big event. In 2015 we would like to welcome 16 London based CrossFit affiliates to the London Box Battles. We have 10 returning affiliates from 2014 and we would like send a warm welcome to:
CrossFit City Road
CrossFit Muswell Hill
Chad Smith, owner and head performance coach at Juggernaut Training Systems in Laguna Hills, CA, designed the Juggernaut Method (JM). Smith says that the JM grew out of a training cycle he had used on his athletes. The concept is a mix of three main influences: Jim Wendler 5/3/1 (progressive overload and repetition max), training of the great Doug Young (final limit sets, AMRAP as CrossFitters know it) and Block Periodization (accumulation, intensification and realization). (more…)