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30/6/2014 CrossFit Endurance @ CrossFit Hackney

Posted 29th June 2014 by Josh Schouten

Triathlete:

Day 1: Swim – : Repeat 250m, recover 2:00, until form/pace deteriorates

Day 2: Bike – : Repeat 1.5k, recover 2:00, until form/pace deteriorates

Day 3: Run – : Repeat 800m, recover 2:00, until form/pace deteriorates

Day 4: Swim -: 1000m @ 85% 800m TT pace

Day 5 : Bike -: Repeat :90 on, :60s off, until form/pace deteriorates

Day 6: Run  -: 10k @ 85% race pace

 

Runner:

Day 1: Repeat 800m, recover 2:00, until form/pace deteriorates

Day 2: Repeat :90 on, :60s off, until form/pace deteriorates

Day 3: 2M TT

 

*Reference: CrossFitEndurance.com

CrossFit Hackney Weekly WOD’s 30/06/2014 – 06/07/2014

Posted by Josh Schouten

This week will be a deload week in preparation for a 13 week macrocycle ahead.  A phase that will be very challenging and rewarding for those who train smart and take this opportunity maximise their recovery.  The next phase will have a heavy strength focus working towards 1RM testing for cleans, jerks, snatches and squats.

Some food for thought:

The central nervous system (CNS), like the muscles, has a set point at which it must be stressed to bring about adaptation.  Applying the right amount of stress at the right times will produce positive gains.  Overloading the CNS with too much stress  leads to stagnation, lower levels of strength, illness, or injury.

The CNS has a set amount of recovery that is needed to operate at full capacity.  We can think of this like a glass of water.  Every time we exercise we take out some water, and every time we sleep, take a rest day, eat well, apply the right supplements, etc. we put a little water back in the glass.  Over time, the size of our glass (and therefore the capacity for water) will increase.  The same thing occurs with adaptations for muscle hypertrophy.  When we take out too much water without replacing it, bad things start to happen.  This is where an trainee starts delving into the overreaching and overtraining realm.

Professional athletes have well constructed programs with planned overreaching built into them.  After the program is complete a deload week is usually taken with the aim of  the athlete coming back much stronger and fitter. The athletes glass has become larger in capacity during the program, but still has not sufficiently replaced the water inside of it until the week of recovery where resting, sleeping and eating well help fill it back up to capacity.

Try to not to overreach in any of the workouts this week.  Don’t chase weight! Stick to the percentages and take the opportunity to practice your form.


Monday 30/06/2014

Warm-up
Athletes use empty bar, Rookies us stick:Snatch Drills:

OHS

Pressing Snatch

Drop Snatch

Heaving Snatch

Snatch Balance

-then-

Tall Muscle Snatch

Scare Crow Snatch

Mid Hang Snatch

– 5min to warm-up snatch to 65-75%

 

(more…)

July Foundations course dates

Posted 25th June 2014 by Geoff Stewart

What is CrossFit Foundations?

CrossFit Foundations is a set of lessons designed to provide you with the knowledge and confidence you need to participate in a CrossFit class at CrossFit Hackney (and any other CrossFit affiliate you might visit for that matter!).

The CrossFit Hackney Foundations programme is not part of your normal membership.  It has been designed to introduce members to the fundamental movements of CrossFit.  The aim is to take a small group of members through the fundamental movements.  The numbers in each class are kept to a minimum to allow for more individual assistance and hands on coaching.

Foundations is composed of 2 x 2 hour progressive lessons, taking place on a Thursday evening at 7:30pm and Saturday at 12.30 pm. You’ll be awarded a certificate at the end of the programme and be ready to join the main CrossFit Classes with confidence. Foundations costs £200 and includes a month’s unlimited access to classes. You will be welcome to participate in any of our Met-con classes until you have completed the 2 sessions, then also CrossFit classes from afterwards.

Where do I start?

You can purchase the Foundations programme through our membership system teamup and then book yourself into the course dates of your choice (below). Please note that you need to complete both sessions 1 and 2 – it doesn’t matter which order you do them in as long as you complete both. You can also book yourself into as many met con classes as you like! Any questions, please email us.

7.30pm on Thursday 10th July – Session 1

12.30pm on Saturday 12th July – Session 2

7.30pm on Thursday 24th July – Session 2

12.30pm on Saturday 26th July – Session 1

 

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23/6/2014 CrossFit Endurance @ CrossFit Hackney

Posted 22nd June 2014 by Josh Schouten

Triathlete:

Day 1: Swim – : Repeat 50m, recover :60s, until form/pace deteriorates

Day 2: Bike – : Repeat 500m, recover :60s, until form/pace deteriorates

Day 3: Run – : Repeat 200m, recover :60s, until form/pace deteriorates

Day 4: Swim -: Repeat 7:00 on, 4:00 off, until form/pace deteriorates

Day 5 : Bike -: 15M @ 85% race pace

Day 6: Run  -: Repeat 7:00 on, 4:00 off, until form/pace deteriorates

 

Runner:

Day 1: Repeat 200m, recover :60s, until form/pace deteriorates

Day 2: Repeat 7:00 on, 4:00 off, until form/pace deteriorates

Day 3: 10k @ 85% race pace

*Reference: CrossFitEndurance.com