CFH Training Plan 13/07/2015 – 19/07/2015
Week 16 of 16 Juggernaut
COACHES COMMENT:
This week all I’m going to say is good luck and enjoy it. Many of you have worked your butts off over the last 16weeks to improve your strength in the Squat, Deadlift, Bench and Overhead Press. For those who have recorded the journey it will be rewarding to look back at the original 1RM’s you entered into the spread sheet in week 1/16. Many of you have added 10% or more to your lifts in 16weeks and this is an amazing result, so congratulations.
This week is going to be a mix of some very different training styles. There will be 5 days this week that will allow you 25minutes to establish a new 1RM on either the Back Squat, Front Squat, Overhead Press, Bench Press or Deadlift. Make sure you take your time with the lifts and aim to do a minimum of 8-10sets as you work towards a 1RM. Strength training and performing max lifts is all about the central nervous system (CNS) and switching on as many muscle fibres as possible to pick up the iron. Its worth noting the CNS takes longer to warm-up than the muscular system, so its important to work up to a max effort attempt and not simply throw weight on the bar as see what happens. The rest between sets in also important and as the weight reaches 85%+ the CNS will need 3minutes to recover between attempts.
Patients in the key this week! No only with the strength movement, but also with some of the energy system training we have planned. Energy systems are a tricky thing and to train them correctly you need to learn rest and allow the targeted energy system to recover. On Tuesday, Wednesday and Friday you will have 12minutes, 5minutes and 4minutes rest between your working efforts. Use this time to recover for the workouts and possible spend some time working on mobility. I for one am keen to see how these workout and if we can start to include some more energy system training in the regular CrossFit classes.
Be patient this week and enjoy the change of speed. Next week we will start the new cycle. Stay tuned to the blog this week, as I will be posting more detailed information about our next 16-week phase at CrossFit Hackney.
RECOMMENDED WEEKLY READING:
DailyBurn: Will a Post-Workout Beer Affect Muscle Growth? – Beer lovers, rest easy. Though more research is needed, there is currently no evidence to suggest a post-workout beer or two can cause long-term harm. If a tall one is your go-to treat after a hard workout, you don’t need to worry about your testosterone levels or protein synthesis rates. Just make sure your one-beer reward doesn’t turn into a five-beer habit.
GMB: How to do the perfect cartwheel, Technique and Programming – The cartwheel may not be the sexiest skill out there, but you’d be shocked by how much you can benefit by learning to do one well and with grace.
Though often overlooked for flips and other tricks, the cartwheel is a foundational move that can tell you a lot about what you need to work on in your athleticism and general movement ability. It tests upper body strength, lower body flexibility, and overall body coordinated action.
Robertson Training: Simplifying Your Squat and Deadlift – Next time you’re in the gym, set your spine, feel your whole foot, and think about pushing when you squat and deadlift.
Eat to Perform: Don’t Earn Your Food in the Gym – Back to earning/not earning your food, though. The road to an invincible mindset that can lead you to success in nutrition and exercise and so many areas of your life? That road starts in your mind, as well as your body. You need to get your head and your butt in gear. Clear thinking plus movement is the road, and you need to get on that road.
Functional Fit Mag: Top 10 ways to get Skinny Fat – Skinny-fat is loosely defined as those people that may look good with clothes on, but not so much without them. With enough denim and elastic clothing it’s possible to pack loose subcutaneous fat in the right spots, but when the support goes, gravity shows the true reality. Being under muscled is probably just as much of growing trend as obesity. When you combine the two, you might get someone that has a BMI that is in the normal range but still suffers from the same ill health effects.
CrossFit Hackney Downloads
CrossFit Hackney Levels Spreadsheet
CrossFit Hackney Juggernaut Spreadsheet
MONDAY 13/07/2015
— GET WARM —
Choose which lift you are going to attempt today (Strongly suggest one of the squats on Monday), and warm-up appropriately
— GET STRONG —
A. MAX Strength Test:
You have 25minutes to establish a 1RM on one of the following lifts:
Back Squat, Front Squat, Deadlift, Strict OHP, or Bench Press
Note: For the next phase you will need to know your 1RM Back Squat and 1RM Front Squat
Suggested sets and reps to test 1RM:
WARM-UP SETS
Set1: 50% x3, :60rest
Set2: 50%x3, :60rest
Set3: 60%x2, :60rest
Set 4: 70%x2, :60rest
WORKING SETS
Set5,6,7: 75%x1 FAST FAST FAST FAST!! 90-120rest between sets.
Set 8,9,10: 85%x1 90%x1 95%x1 PBx1, 180secs rest between sets
B. Body Weight Strength (15min)
1 Round: ME Push-ups
– 3min rest-
1 Round: ME Strict Pull-ups / [Scale: 1 rep eccentric pull-up as long as possible, ME Vertical Ring Rows]
-3min rest-
1 Round: ME FLR Hold
— GET FIT —
Helen
3 Rounds for time of:
400m Sprint
21 Kettlebell Swings (Rx 24kg/16kg) [Scale: as needed]
12 Pull-ups [Scale: Ring Rows]
Post time to whiteboard
WOD GOAL: SPEED / ENDURANCE – an awesome CrossFit benchmark WOD, if you can do it RX you should give it a shot!
TUESDAY 14/07/2015
— GET WARM —
Burpee Efficiency Tekkers
Russian KBS Tekkers
Rowing Tekkers
— GET FIT —
Today is a day of HIGH INTENSITY work and PAITENCE. When its your turn to work you need to open up a can of whoopass, and simply give it everything you have. After each round you will have 12minutes to recover… enjoy.
“OPT Repeatability Test”
In teams of 3, take it in turns to complete 3 rounds (@100% work capacity) each of:
Row 250m
10 RKBS [P&S: 32/24kg, F:20/16kg, M:technique]
10 Burpees
10 RKBS
10 Burpees
10 RKBS
Row 250m
Rest 12 minutes between rounds.
Post time take for each round to the whiteboard
WOD GOAL: SPEED / ENDURANCE / COORDINATION / BALANCE – There is no time for rest between exercises or repetitions, open up a can of whoopass and give this everything you have. Are you tough enough mentally to push through this workout?
WEDNESDAY 15/07/2015
— GET WARM —
Choose which lift you are going to attempt today (Strongly suggest one of the squats on Monday), and warm-up appropriately
— GET STRONG —
A. MAX Strength Test:
You have 25minutes to establish a 1RM on one of the following lifts:
Back Squat, Front Squat, Deadlift, Strict OHP, or Bench Press
Note: For the next phase you will need to know your 1RM Back Squat and 1RM Front Squat
Suggested sets and reps to test 1RM:
WARM-UP SETS
Set1: 50% x3, :60rest
Set2: 50%x3, :60rest
Set3: 60%x2, :60rest
Set 4: 70%x2, :60rest
WORKING SETS
Set5,6,7: 75%x1 FAST FAST FAST FAST!! 90-120rest between sets.
Set 8,9,10: 85%x1 90%x1 95%x1 PBx1, 180secs rest between sets
— GET FIT —
Lactic Power Test (19min total)
2 Round of ( 1 round = work for :60sec, rest for 5min x2)
a. :30sec AMRAP Deadlifts [Scale: Objective is to not stop moving, find a heavy weight that you can lift for :30sec solid]
b. :30sec AMRAP Wall Balls [Scale: Objective is to not stop moving, find a heavy weight that you can lift for :30sec solid]
-rest 5min-
a. :30sec Thrusters [Scale: Objective is to not stop moving, find a heavy weight that you can lift for :30sec solid]
b. :30sec Box Jumps
-rest 5min-
These are 100% all out efforts to do as much work as possile in :60sec. DO NOT STOP MOVING IN THE :60sec
Post total weight lifted in a. exercises (weight x reps) and total repetitions performed in b. exercises to the whiteboard
WOD GOAL: STRENGTH / POWER / SPEED – The trick is finding the the right weight to challange you enough to get the job done.
THURSDAY 16/07/2015
— GET WARM —
Split the class into Group A, B and C
Each group will start on a different PART of the class. Once they have completed a part they will move to the next Part.
— PART A —
Choose which lift you are going to attempt today (Strongly suggest one of the squats on Monday), and warm-up appropriately
A. MAX Strength Test:
You have 25minutes to establish a 1RM on one of the following lifts:
Back Squat, Front Squat, Deadlift, Strict OHP, or Bench Press
Note: For the next phase you will need to know your 1RM Back Squat and 1RM Front Squat
Suggested sets and reps to test 1RM:
WARM-UP SETS
Set1: 50% x3, :60rest
Set2: 50%x3, :60rest
Set3: 60%x2, :60rest
Set 4: 70%x2, :60rest
WORKING SETS
Set5,6,7: 75%x1 FAST FAST FAST FAST!! 90-120rest between sets.
Set 8,9,10: 85%x1 90%x1 95%x1 PBx1, 180secs rest between sets
— PART B —
Body Weight Endurance
3 rounds of each with :60sec rest betweem sets.
A. 3 Round: ME Push-ups
-rest 3min-
B. 3 Round: ME Strict Pull-ups / Ring Rows
-rest 3min-
C. 3 Round: ME FLR Hold
— PART C —
Aerobic Power Fitness Test: Modified Cooper Test:
In 12 minutes: Row for MAX distance (m)
– For the row record max heart rate, average heart rate and heart rate after the first 1 minutes rest –
There are Cooper test norm tables for general guidelines for interpreting the results of this test. There are also several equations that can be used to estimate VO2max (in ml/kg/min) from the distance score (a formula for either kms or miles):
VO2max = (22.35 x kilometers) – 11.29
WOD GOAL: ENDURANCE / STAMINA / POWER – yuk.. this is simply a test of your physical and mental strength, find a steady pace that you can maintian for 12min.
FRIDAY 17/07/2015
— GET WARM —
Choose which lift you are going to attempt today (Strongly suggest one of the squats on Monday), and warm-up appropriately
— GET STRONG —
A. MAX Strength Test:
You have 25minutes to establish a 1RM on one of the following lifts:
Back Squat, Front Squat, Deadlift, Strict OHP, or Bench Press
Note: For the next phase you will need to know your 1RM Back Squat and 1RM Front Squat
Suggested sets and reps to test 1RM:
WARM-UP SETS
Set1: 50% x3, :60rest
Set2: 50%x3, :60rest
Set3: 60%x2, :60rest
Set 4: 70%x2, :60rest
WORKING SETS
Set5,6,7: 75%x1 FAST FAST FAST FAST!! 90-120rest between sets.
Set 8,9,10: 85%x1 90%x1 95%x1 PBx1, 180secs rest between sets
— GET FIT —
36minutes of movement
Part A. 6min AMRAP 85% effort:
10 Air Squats
5 Deadlifts @60% 1RM [Scale: Use a weight that allows you to keep moving for 6minutes]
rest walk 4mins
Part B. 6mins AMRAP 85% effort:
16 Alternating Step-ups
5 Pull-ups / Ring Rows
rest walk 4mins
Part C. 6mins AMRAP 85% effort:
30 DU
5 Burpees
rest walk 4mins
Part D. 6mins 85% effort:
6 Ring Dips / Press-ups
6 Thrusters 40/30kg [Scale: Use a weight that allows you to keep moving for 6minutes]
WOD GOAL: STAMINA / ENDURANCE / SPEED / AGILITY / – this one is a bag of suck. Nowhere to run, nowhere to hide, just do as much work as you can
SATURDAY 18/07/2015
—GET WARM—
Choose which lift you are going to attempt today (Strongly suggest one of the squats on Monday), and warm-up appropriately
— GET STRONG —
A. MAX Strength Test:
You have 25minutes to establish a 1RM on one of the following lifts:
Back Squat, Front Squat, Deadlift, Strict OHP, or Bench Press
Note: For the next phase you will need to know your 1RM Back Squat and 1RM Front Squat
Suggested sets and reps to test 1RM:
WARM-UP SETS
Set1: 50% x3, :60rest
Set2: 50%x3, :60rest
Set3: 60%x2, :60rest
Set 4: 70%x2, :60rest
WORKING SETS
Set5,6,7: 75%x1 FAST FAST FAST FAST!! 90-120rest between sets.
Set 8,9,10: 85%x1 90%x1 95%x1 PBx1, 180secs rest between sets
— GET FIT —
“Fight Gone Bad!” (17min)
Three rounds of:
Wall-ball: 9/7 kg ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 35/25 kg (Reps)
Box Jump: 24/20″ box (Reps)
Push-press: 35/25 kg (Reps)
Row: Calories (Calories)
Rest :60
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
WOD GOAL: SPEED / STAMINA / SPEED / ENDURANCE / BALANCE / POWER / AGILITY / CORDINATION / ACCURACY – its all here! IF you’ve not suffered the enjoyment of FGB this is going to be spicy. If you’ve been here and done this before you should take the time to set yourself a goal and sticc to the plan. If you need anymore help you can read our blog post on FGB
SUNDAY Momentum Movement 19/07/2015
— GET BALANCING —
Balancing Game (Hopefully outside)
note: if the weather is nice we will take the balancing to the park.
– All 3 feet positions
– :30sec balance on sheena or p-bar-
—LOCOMOTIONS —
Jump forward and Roll Back
– Start in the squat, place the right hand on the ground slightly outside squat width (to the right)
– Hop forward off the left leg and land with the right leg flat on the ground (like a pistol squat position)
– Reapeat on the left leg
– Now can you do the same movement with the feet starting together and jumping straight forward?
– Now can you do the same movemebt with a small hop forward on the bent leg first
Lets add the roll.
– Once we have landed in the pistol position we are going to perform a back roll. If the right leg is straight we will be rolling over the right shoulder. If the left leg is straight we will be rolling over the left shoulder
– The closer you can keep you legs together the easier the movement will be (keeping you small and allowing more momentum)
— GET HAND BALANCING —
Crow Pose on P-Bars
Cubit hand position, slightly separated
Take shoulders forward of the hands
Crow pose is not about strength, its about finding the balance point
Work through each progression:
1. Place knees on elbows and rock back and forth – overcome the fear and find the balance point
2. Alternate one foot up at a time by pointing the toe back, not lifting the heel up
3. Both feet at the same time and bring your chest up
Crow Pose to Tuck Headstand & Crow Pose to Headstand
1. Create a triangle to figure out where you place your head
3. Practice lifting one knee off at a time, use a wall behind you
4. Bring both knees together
5. Bring one leg up into the air
6. Push through your fingers to help raise the head back off the floor, find the balance point again
THE SLOWER YOU GO THE BETTER CONTROL YOU WILL HAVE. DONT RUSH THROUGH THE MOVEMENT. BREATH!!
— CORE BUILDER —
3 Rounds of:
10 Hollow Rocks
10 Hollow Leg Raises
10 V-Sit Flutter Kicks