Week 5 of 16 Juggernaut
New Juggernaut wave and a new format to the blog post this week, its well overdue as the old format was messy. So where do we go from here? Welcome to the 8’s wave and a new accumulation, intensification and realization mesocycle. Sh%^ get heavy this time around and its very unlikely you will be smashing out 20+rep AMRAPS. As CrossFitters, and even Metconners, we are typically very good at lifting light weights for large number of repetitions. Although, when the bar starts to get heavy we will quickly start to see a drop in the total output. Do you best to stick to the prescribed weights and don’t be surprised if you AMRAPs drop down to 10 or 12 max repetitions.
Juggernaut phase 1.10 and 1.8 are basically a hypertrophy (get more lean muscle mass) focused – you may have noticed your metabolism has been working harder last month and your eating more food. This is a good sign that you are build some lean muscles mass. If your diet is right you will also be storing less body fat and looking leaner. Ideally you should be looking to build some lean muscle mass to boost your metabolism and to help burn more body fat. Remember that 1kg of muscles in less than 1/2 the size (volume) of 1kg of fat. So if you can put on 2-3kg of muscle and drop 5-6kg of fat, your body composition will be remarkably different, but the weight on the scale will only be 3kg less. Just some food for thought! Also remember that muscle mass has the potential to lift more weight, something that will come in handy during Juggernaut phase 1.5 and 1.3 when the sh%6 get REALY HEAVY!
RECOMMENDED WEEKLY READING:
JTS-Strength: Complete Guide to Putting PRS on the Platform
Throughout the Juggernaut programme we are using sub maximal loads to improve overall strength. Percentages are used to accumulate quality lifts and build confidence under the bar. Your overall PR’s will increase even though we are not performing 1RM attempts.
GMB: All Work and No Play? Adding Unstructured Movement Exploration to Your Routine
Discovering new ways of playing with movements provides a boost of energy and interest that can keep you training when you might otherwise burn out. I’ve (stretch) have started my own 4week project to try a new movement everyday for the next 4 week. I’m posting my ninja videos to facebook and instagram
GMB: Finding (and Fixing) the Missing Link in Your Athletic Development
As adults, most of us have forgotten how to move and build new skills –It’s the fundamental movement patterns that are often neglected and are key to continued progress in your athletic abilities. When we stop learning, our physical movement and mental development both suffer.
Strength Sensei: The Best Stance for Maximal Load in the Deadlift
The deadlift is a excellent test of strength, and a key factor to pulling a maximal load is your setup position. Once key point is how wide you place your feet?
Marks Daily Apple: Whats so healthy about avocado oil?
Avocardo just doesn’t get the respect it deserves. Consider the fact that an avocado is over 75% fat. For a plant, this is a small and glorious miracle. What this fruit lacks in sweetness, it overachieves in satiety. But let’s look at the healthy fat breakdown.
WOD 15.1 Part A
3 Hang Cleans (any version)
6 Over the Bar Burpees
9 Wall Balls
Hang Cleans (any version)
The bar must be deadlifted from the floor and taken to the full lockout position, hips and knees extended. The athlete can then take the bar to the hang position. At the bottom of the hang position the bar must not pass below the knees. The athlete may choose to mid-hang power clean or mid-hang squat clean the bar. The hip and knees must be fully extended with the feet in line and the elbows in front of the bar at the top of the movement for the rep to count.
Note: Cleaning the bar from the floor or from below the knees is a NO-REP. If the athlete drops the bar before completing the 3 hang cleans they will need to deadlift to full lockout position before performing the next repetition. (more…)
Those observant CrossFitting students will know that we are doing a mix of Juggernaut and Wendler strength training in the current 16-week phase. The dedicated ones who will achieve the best results have downloaded the Juggernaut spreadsheet and have been doing an excellent job of recording their weights and repetitions. Keep up the good work! For those who have not been recording your weights please do not come to the coaches and ask what weight you should have on the bar, its time for you to take some ownership of your own training and stop being a baby.
Everything you need to know can be downloaded here.
Week 4 of 16 Juggernaut
Realization week (week 3) should now be complete and your final AMRAP’s in the Juggernaut 10’s wave. Hopfully you managed to bash out more than 10repetitions on your final AMRAP and you new working max weight has increase. For those of you who have downloaded the spreadsheet and recorded you scores all of the mathimatical calculation will be automatically done for you. For those of you who have not been keeping a record you are going to need to do the calculations manually to figure out the weights to be lifted from weeks 5-8. The calculation is:
[(Reps Performed – Standard) x Increment per rep] + Working Max = New Working Max
Example: If I’m working with 80kg in the squat and I perform 16reps during the realization phase of the 10’s standard repetitions I would calculate:
New working max = [(16rep-10) x 2.5] +80kg = 95kg
**The 2.5kg increment is the smallest weight increase we will use for legs and we will use 1.25kg plates increment for the upperbody exercisesin this calculation.
Week 4 is a DELOAD week and time to let the body recover and grow stronger. We will still be performing the main lifts this week, but at a lighter percentage in a more dynamic style. We will also be spending dome more time on skill work this week as could all do with the chance to learn and play.
A few people have been asking me if there is a spreadsheet for the Wendler lifts we have been performing. This blog post should answer all your questions.
RECOMMENDED WEEKLY READING:
|The Push-up: Why is this so hard?||You may have noticeed we have been doing a lot of Front Leaning Support (FLR) and planks in the CrossFit classes latly. If someone can’t hold his or her body tightly in a straight line from ankle to shoulder, they’re unable to do proper push-ups. You can kick and squirm and fight this idea all you want, but you can’t escape it. You should be able to visually draw a straight line from the ankle, through the hip and through the shoulder at any point in the push-up, and the head and neck should remain in a neutral position—dipping the chin to the floor isn’t getting you to the bottom of the movement.|
|Anxiety, Depression & Autism 100% Linked To Gut-Brain Axis And An Abnormal Microbiome In Intestines||Do you take a probiotic supplement? Its a SMART idea as a mountain of scientific studies has proven beyond a shadow of a doubt that the microbiome we each develop in our intestines over the course of our lives is as much responsible for our personality and mental health as our brains are.|
|ITB or Not ITB…That is The Question||RUN RUN RUN…. running is one of those sports where many people end up injured. Running is a high impact exercise that requires athletes to be both fit and strong. Far too often runners build up to many miles with the repetative locomotion of running. This causes a structual imbalance between the muscles that are used to run and the muscles that are not. Structual imbalance is the cause of many injuries in all sports. Running + gym exercises is a better way to build a more robust system.|
|The Kipping Pull-up: How to Do It Safely and Use it in Training||If you’re going to do pull-ups of any kind, one of your ultimate goals should be being capable of multiple strict pull-ups. Variations have their places, but never are they replacements for the pull-up itself. The kipping pull-up has been a point of vehement contention since its popularization by CrossFit; one camp tells the world it’s the only way to create complete elite athletic dominance and will possibly cure all known disease, and the other claims they will fail to develop much of anything athletic but will completely destroy your shoulders. It seems unlikely that either of these is entirely true.|
|All Work and No Play? Adding Unstructured Movement Exploration to Your Routine||Discovering new ways of playing with movements provides a boost of energy and interest that can keep you training when you might otherwise burn out.|
|CrossFit Hackney Levels Spreadsheet|
My training past has included many different activities ranging from Aussie Rules Football, soccer, tennis, marathons, triathlons, Olympic lifting, basic gymnastics, powerlifting, and CrossFit. I consider myself to be in fairly good shape and ready for just about anything.
I’ve been observing Ido Portal from afar for around 12 months now and played with some his movement concepts in both my own training and in the programming for CrossFit Hackney. In 2015 I planned to attend one of his workshops in the hope to acquire new skills and discover a different perspective.
When the 2015 Movement Camp was released a part of me thought “I’m not ready to take part in something like this, I bet the participants will move a lot better than me.” My close family and friends know that I am the type of person to step outside my comfort zone and make the most of an opportunity like this. “What’s better than spending time learning something new for a weekend?” This was a chance to spend an entire week and immerse myself in a community of people who are putting the concepts into practice.
I’ve just spent the last week in Thailand and here are some of the invaluable lessons I’ve taken from it (please note, this is my individual interpretation of the material and maybe not the exact concepts): (more…)
Springing along – Recap of March
Last month was focused on foreign fields, with four of the feats finishing in France. Fancy that.
My craziest double challenge to date happened in March, pedalling 300km from London to Paris to run the Paris Half Marathon.
With two friends and the Google Map lady’s voice chiming out of our pockets, we had a great ride with glorious weather and minimal logistical hassle (a few fields, a gypsy commune and passing through one particular village 3 times were as bad as it got). (more…)
Week 3 of 16 Juggernaut
Week 3 is here, realisation week or testing week in the first Juggernaut wave. Has your hard work produced any strength improvements? Lets find out shall we!
The number repetitions you perform in this week’s AMRAP’s will dictate your “new working max” weights in the next Juggernaut 8’s wave. You will notice that the final percentage in this week’s Juggernaut sets are 75%, this is typically your 10RM weight. The aim is to do more than 10 repetitions in this final set. If you fail to get more than 10repetitions the new working max will be lower than your current working max. So dig deep and give the AMRAP your best shot! The CrossFitters should have no trouble with this, but the “Barbell Bludgers” who insist on not being “overachievers” (their words not mine) will struggle to push past 11reps (Is that a challenge?). Anyhow, it’s time to switch mind-sets and aim for the highest number of quality repetitions possible. Grip the bar tight, take a deep breath and lets lift some heavy shi*.
There are many factors that will contribute to your output this week. If your nutrition is not up to speed or your not getting enough sleep, don’t be surprised if your repetitions are not as high as they could be. Take this into consideration, do the best you can in preparation for each training day. If this week is not as successful as you would have hope, there are still another 3 waves to go in the Juggernaut cycle. Live and learn.
RECOMMENDED WEEKLY READING:
|What your lower back says about your KB Swing||Video: Some pillow talk about back pain that can be cause by overextension in many of our overhead movements. Limited shoulder mobility can be the cause of this over extension.|
|The Importance of Quality Skills Practice||The art of continued patience is the path to DU, Kipping Pull-ups, Dips, Muscle-ups, Handstands and all the other cool CrossFit movements. Enjoy the journey required to master these movements and stop looking for the “golden trick” or shortcut to achiving them.|
|Colin Burns Snatch Instruction Video||
Video: Step-by-step instructions to improve you snatch.
|Twelve Benefits of Magnesium, The Anti-Stress Mineral||Sleep better, improve brain function, raise testosterone, get stronger, improve heart health, stronger bones, improve insulin sensativity, manage stress hormone, improve digestion, lower belly fat,|
|Methylation: Why Ir Matters For Your Immunity, Inflammation & More||
Methyl groups control:
The stress (fight-or-flight) response
|CrossFit Hackney Levels SpreadsheetCrossFit Hackney Juggernaut Spreadsheet|
Over the past 8 weeks we have gone through some pretty significant changes in not only mind set but also knowledge in learning how do put different exercise together and why one might need to pick this over that.
This next phase will see us still in those higher rep schemes preparing the bodies yet again to dip into those spicy 1RMs again in 2 & 3 phases time.
As we know looking after our bodies before during and after a workout is paramount to the success of any given program. This week will see a blog go up about recommended nutrient intake for given workouts. So stay tuned and lest get cracking in this Phase 4.
Week 2 of 16 Juggernaut
BOOM!!! Juggernaut has arrived and the CrossFit classes are buzzing with members keen to increase their strength. Very impressed to see the number of member who have downloaded the Juggernaut spread sheet and are using it to calculate their numbers. TRUST ME, in week 5 when we commence the next wave (8’s) you are going to wish you had used the spread sheet, its a complicated process to calculate the strength improvements without it. Those of you who are unsure of your 1RM’s don’t stress. After performing the AMRAP in week 3 the numbers will balance out and the spread sheet will determine how strong you really are. Be ready for week 5! On the other hand, those who have overestimated their strength, you will be in for a shock come week 3. If you fail to perform 10+ repetitions in the AMRAP your recommended weight will go DOWN in the next wave. Yes, the weights will go down as you have not estimated your 1RM correctly. The spread sheet don’t lie!!!
The Science of Rest
It’s a difficult concept for most CrossFitters to comprehend… REST!! The rest periods refers to the length of rest between sets and exercises. The length of the rest interval dictates both the training response (hypertropy, strength gains, metabolic change, etc..) and the hormonal response to a given workout. The shorter the rest interval the greater the metabolic demand, hence why our Met-con classes are a great way to improve your body composition. Generally, if you want to maximise the impact on the nervous system (strength training), full recovery is recommended between sets. Longer rest periods are more likely to promote strength gains than shorter ones because near-maximal recovery of force generation parallels restoration of the energy substrates in the muscles.
Aim to take a minimum of: 90sec rest between your Juggernaut sets. Allow the muscles and the nervous system to recover so you can maximise your output in the final AMRAP. Strength is the objective here, not 3,2,1… GO!!
RECOMMENDED WEEKLY READING:
|For the Love of Toe’s-to-Bar – P2 Mobility||Are you flexible enough to get your toe’s to the bar? Here are some excellent Yoga stretches to help you improve your range of motion and your TTB efficiency.|
|The Spine – How it Works, What Can Go Wrong, and How to Make it Stronger||Carrying, lifting, pushing, pulling, etc., can only happen with a flexible and strong spine. Strength and mobility is important to all of us.|
|You’re Only As Strong As Your Strongest Link||Juggernaut is a great programme for training both physical and mental strength. The AMRAP will test your willpower and you physical strength all in one. The major lifts are all associated to CrossFit movements and improving your overall strength is going to create a positive impact on your CrossFit scores.|
|Double-Under Tips||Ahhhhhhh… the whipping of the rope is only part of the frustration. You need to spend time practicing double under if you are ever going to master them.|
|CrossFit Hackney Levels Spreadsheet CrossFit Hackney Juggernaut Spreadsheet|