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1/9/2014 CROSSFIT ENDURANCE @ CROSSFIT HACKNEY

Posted 31st August 2014 by Josh Schouten

Triathlete:

Day 1: Swim – : Repeat 200m, recover 1:00 until form/pace deteriorates

Day 2: Bike – : Repeat 200m, recover 1:00 until form/pace deteriorates

Day 3: Run – : Repeat 200m, recover 1:00 until form/pace deteriorates

Day 4: Swim -: Repeat 800m, recover 3:00 until form/pace deteriorates

Day 5 : Bike -: 15M TT

Day 6: Run  -: Repeat 800m, recover 3:00 until form/pace deteriorates

 

Runner:

Day 1: Repeat 200m, recover 1:00 until form/pace deteriorates

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

Day 3: 10k TT

 

*Reference: CrossFitEndurance.com

 

CFH Training Days 01/09/2014 – 07/09/2014

Posted by Josh Schouten

Week 9/12

The final macrocycle starts of this 12 week phase starts this week.  The design of the CFH programming has changed this month as we have implemented a new CFH levels system.  Please take the time to read the blog posts regarding these changes.

Its not all about the WOD.  On Tuesday and Friday will introduce CrossFit Engine Work.  Be prepared to work at 100% and push yourself to new levels.  Use the rest to recover and deliver the same output each round.

Thursday is a continuation of leg strength day.  We are now in week 4 of a 7week build-up pahse toward a 1RM Back Squat test.  Stick to the percentages and do not chace weight if you want to see the improvements.

The Gymnastics skills work is really starting to pay off for the dedicated.  A number of members have made excellent progress on their handstand and muslce-up tekkers.  Be patient and practicing as often as possible.

 

Day  Focus
Monday Snatch, Power Clean/Deadlift

Movement Quality

Tuesday Dip-Pause Push-Press, Push and Pull Strength

CFEW: Maximum Aerobic Power (Glycolytic)

Wednesday Gymnastics – Handstand Focus

Midline March WOD

Thursday Weeks 4/7: Improve leg strength

WOD

Friday Beach muscle Friday

CFEW: Maximum Aerobic Power (Glycolytic)

Saturday Power Snatch / Deadlift, Clean and Jerk/Press

WOM: Jack

Sunday Gymnastics Ring Work- Muscle up skills

WOD

 


Monday 01/09/2014

Warm-up

Performance and Sport:

 

3 Pressing Snatch

5 OHS

5 Drop Snatch

5 Snath Balance

5 Mid-hang Snatch High Pulls (triple extension)

5 Mid-hang Snatch

Warm-up your snatch before you start the workign sets.

 

Functional and Movement:

(with a wooden stick)

3 Rounds of:

5 Tall Muscle Snatch

5 Mid-hang Snatch High Pulls

5 Mid-hang Power Snatch

5 OHS

 

 

Olympic

Performance A. Snatch 8sets:

set1: 70%x1

set2: 80%x1

set 3: 85%x1

set 4: 90%x1

set 5: 95%x1

set 6-8: 80%x1

Sport
Functional

A-1 Mid-Hang Power Snatch + OHS, 5 x (3+1), :60

A-2 Vertical Jump*, 5 x 3reps, XXXX, :60

* From a 1/4 Squat aim to jump as high as you can.  Think of pushing the ground away and straightening your legs as you jump.  It’s a good idea to land with soft knees.

Movement A-1. Mid Hang Power Snatch, 6 x 2-3

A-2 Vertical Jump*, 5 x 3, XXXX, :60sec

 

 

Movement Quality

Performance As soon as you finish your snatches warm up your clean

 

In partners, YGIG format (both do cleans, before both doing box jumps):

6 Rounds each (time cap 10min)

3 Power Cleans @ 65% of 1RM Clean

5 Box Jumps, step downs (for height)

 

Challenge: Try not to drop the bar between reps of power cleans

Sport
Functional In partners, YGIG format

6 Rounds each (time cap 10min)

5 Deadlifts @ 70% 1RM, or a weight you can move fast!!

5 Box Jumps. step down 24/20′

 

Movement Same as Functional:

Deadlift a comfortable weight

Box jump a comfortable height

 

WOD

Performance 4 Rounds for time:

15 Pull-Ups

30UB Wall Ball Shots 9/7kg 10/9′

60 Double-Unders

Sport
Functional Pre-WOD test: Can you do 10UB Kipping pull-ups (chin over bar “high quality” repititions)?If not, you MUST do ring rows during the WOD.

 

4 Rounds for time:

15 Pull-ups/Ring Rows

30 Wall Balls 9/7kg 10/9′

60 DU / 180 Singles

Movement 4 Rounds of:

15 Ring Rows

20 Wall Balls 7/5kg

60 DU / 180 Singles


Tuesday 02/09/2014

Warm-up

3 Rounds of:

 

10 Press-ups / Incline Press-ups

20 Band Pull Aparts

 

Dip-Pause Push-press Tekkers!

– Don’t be a T-Rex, Grip the bar outside your shoulder width

– Weight to the front edge of the heel

– Slow dip and pause

– Torso upright, pull your chin in

– Drive with the knees

– head through the hole

 

Strength

Performance A. Dip-pause Push-press, 6 x 5,4,4,3,3,3, 11×0, :90The athlete performs a push press with a one-second pause in the bottom of the dip

 

B-1 Mixed Grip Chins (weighted), * 4 x 6-8, 20×0, :60

B-2 Behind the neck, Snatch Press, 4 x 6-8, 20×0, :60

 

* One hand pronated one hand supinated, switch each set.

Sport
Functional A. Dip-pause Push-press, 5 x 5-6, 11X0, :90 

B-1 Mixed-Grip Chins (with bands), 3x 8-10, 30×0, :60

B-2 Standing Military KB/DB Press 3 x 8-10, 30×0, :60

 

Movement A. Dip-pause Push-press 4 x 8, 11×0, :90 

B-1 Mixed Grip Inverse Rows*, 3 x 10-12, 30×0, :60

B-2 Seated DB/KB Military Press, 3 x 10-12, 30×0, :60

 

* Set a barbell at hip height in the freestanding (not on the rig) squat racks.

 

CrossFit Engine Work

Maximum Aerobic Power (Glycolytic)

Performance Split the class into groups A, B and CYour score each round is:time taken (sec) – cals

 

Example: if it take :120sec to complete the round and the row is 20cals

120 -20 = 100

 

4 Rounds each for time:

Group A starts on: 0:00, 4:00, 8:00, 12:00

Group B starts on: 1:20, 5:20, 9:20, 12:20

Group C starts on: 2:40, 6:40, 10:40, 13:40

 

:60 MAX Row for Cals (take not of your cals each round)

40 DU

20 Press-ups

 

 

Note: Make sure you reset the rower before you start your next round.

* If you fail to complete the round before the next round starts you forfit the round.  Rest!

Sport

:60 MAX Row for Cals (take not of your cals each round)

40 DU

15 Press-ups

Functional

:60 MAX Row for Cals (take not of your cals each round)

30 DU / 60 Single Skips

15 Press-ups / Incline Press-ups

Movement

:60 MAX Row for Cals (take not of your cals each round)

30 DU / 60 Single Skips

10 Press-ups / Incline Press-ups

 


Wednesday 03/09/2014

Gymnastics Warm-up

Hollow Rocks- 10 tuck position

– 10 single leg straight

– 10 with arms overhead

– 10 both legs straight

– rock back onto shoulders as high as possible (toes point to the ceiling)

 

Using your fingers to controll the handstand

– Kick-up to tuck position handstand

– Kick up to handstand

 

On the foam matts

– handstand to fwd roll practice

 

 

Gymnastics Skills

Performance

Gymnastics Circuit: 45/45 3 Rounds (18minutes)

Half the class will start on station 1 and the other half on station 2. Nobody starts on station 3 or 4 as this will interupt the flow.  Everyone will move through the stations in order 1-4.

 

Station 1: Shoulder taps agains wall + forward roll out

Station 2: L-Seated Ring Support Hold, active shoulders and chest up (accumulate as much time under tension as possible)

Station 3: Either Chin to Toes Handstand on wall* or practice freestanding handstand

Station 4: Hollow Rocks (scale to appropriate level)

 

*Start to gently bounce your toes away from the wall so that you are holding a freestanding handstand right up against the wall as much as possible and using your toes to balance for the rest of the time.

Sport
Functional Station 1: Handstand weight shifts (nose and toes on the wall)If you can not get nose and toes to the wall simply perform shoulder taps in a press-up position on the floor.

 

Station 2: Scale the same way we scale hollow rocks (bent legs), or simply hold a straight arm ring support

 

Station 3:  If you can not get nose and toes to the wall simply hold a hollow shape at the highest angle possible

 

Station 4: Hollow Rocks and scales

Movement

 

WOD

Performance Inspired by CrossFit Games 2014 WOD “Midline March”Complete

3 rounds for time of:

25 Ab-mat Sit ups

15 HeSPU

20 Weight plate OH walking lunge 20/15kg

Sport
Functional 3 Rounds of:

25 Ab-mat Sit-ups

15 Persian Press-ups/Press-ups

20 Weight plate OH walking lunge 15/10kg

Movement Same as functional:

Press-ups -> Incline Press-ups

OH Lunges with a comfortable weight or no weight at all

 


Thursday 04/09/2014

Warm-up

3 Rounds of:

10 Air Squats

10 R-Leg Split Squats

10 L-Leg Split Squats20 KBS

 

Warm-up you back squat ready for the working sets

 

Strength

Performance

wk3 of 7: Improve leg strength:

A. Back Squat, 5 x 5, 30×0, @80%, :90

 

B-1 DB/KB FFE Split Squats, 4 x 8-10 (ea leg,) 30×0, :60

B-2 BB RDL with pause, 4 x 5-6, 31×0 @ 65% (of todays back squat), :60

Sport
Functional A.  Back Squat 4x 6-8, 30×0, (increase weight), :90 

B-1 DB/KB FFE Split Squats, 3x 10-12, 30×0, :60

B-2 BB RDL with pause, 3x 8-10, 31×0, :60

Movement

 

WOD

Performance For time:

10 Power Cleans – 70/45kg

10 Burpee over the barbell

10 PC – 60/40kg

10 Burpees over the barbell

10 PC – 50/35kg

10 burpee over barbell

Sport
Functional For time:

10 Deadlifts 100/70kg

10 Burpees over the bar

10 Deadlifts 80/50kg

10 Burpees over the bar

10 Deadlifts 60/40kg

10 Burpees over the bar

Movement 3 Rounds of:

10 Deadliftst comfortable weight (suggest 70% bodyweight)

10 Burpees over the bar

rest :30sec between each round (no weight changes)

 


Friday 05/09/2014

Warm-up

3 Rounds of:10 Press-ups

10 BB Thrusters* 20/15kg

 

* Don’t be a T-rex, grip the bar outside shoulder width

 

 

Strength

Performance A-1 BB Flat Bench Press, 5×5, 30×0, :75A-2 Bent Over BB Row, Supinated Grip, 5×5, 30×0, :75

 

Sport
Functional A-1 4 x 6-8A-2 4 x 6-8

 

Movement A-1 3 x 8-10A-2 3 x 8-10

 

 

CrossFit Engine Work

Maximum Aerobic Power (Glycolytic)

Performance

Split the class into groups A,B and C.

Your score for each round is:

Time taken to complete the round minus the calories on the rower

 

Example: if the round takes :91sec and the cal score was 12cals

91 -12 = 79

 

6 rounds each:

Group A starts each round on: 0:00, 3:00, 6:00, 9:00, 12:00, 15:00

Group B starts each round on: 1:00, 4:00, 7:00, 10:00, 13:00, 16:00

Group C starts each round on: 2:00, 5:00, 8:00, 11:00, 14:00, 17:00

 

Row :30sec MAX cals

12 Pull-ups

6 Dbl-KB Thrusters 24/16kg

 

* Make sure you reset the rower before you start each round.  If you faile to complete the round before you next start time you must skip the round (rest).

Sport

Row :30sec MAX cals

12 Pull-ups

6 Dbl-KB Thrusters 20/12kg

Functional Pre-WOD Test: Can you perform 10UB kipping pull-ups (“high-quality” reps)?  If not, you MUST do ring rows.

Row :30sec MAX distance

12 Pull-ups / Ring Rows

6 BB Thrusters @ 42.5/30kg

Movement

Row: 30sec MAX distance

12 Ring Rows

6 BB Thrusters (comfortable weight)

 


Saturday 06/09/2014

Warm-up

Performance and Sport Warm-up for Clean and JerkFunctional and Movement Warm-up for Clean and Press

 

Olympic

Performance A. Clean & Jerk (1+1) 8sets:

60%, 65%, 70%, 75%, 80%, 85%, 90%, HS

 

* must be finished by 00:35:00

Sport
Functional A. Mid-Hang Clean and Press 8x (1+1)*

 

* If you struggle to perform a full squat clean then perform a power clean + front squat + press

 

Movement A. Mid-Hang (Power) Clean and Press 8x (1+1)*

 

Workout of the Month (WOM)

Jack

Performance Complete as many rounds as possible in 20 minutes of:

10 Push-press 52.5/35kg*

10 KBS 24/16kg

10 Box Jumps 24/20′

* Bar starts on the floor

Sport
Functional

Push-Press 40/25kg

KBS 20/12kg

 

Movement

Push-Press comfortable weight

KBS comfortable weight

Box Jump comfortable height

 

 


Sunday 07/09/2014

Warm-up

3 Rounds of:10 Ring Rows

10 Ring Press-ups

 

Gymnastics Skill

Performance A-1 Baby Muscle-ups 5 x 5-6, :60secA-2 Tuck to dip + Kipping Dip on Rings 5 x 5-6, :60sec

 

Sport
Functional A-1 Baby Muscle-upsA-2 Tuck to dip, jump back to straight arm position, 5 x5-6, :60sec

 

Movement

 

Gymnastic Circuit

muscle-up skills

Performance 3 Rounds of each (12min)30/30

Station 1: Russian Dip on 4 x boxes (stack 2 boxes on top of each other)

Station 2: GHD Sit-ups

Station 3: L-Sit on paralletts

Station 4: Kipping Ring Row

Sport
Functional

Station 1: Elbow press-ups

Station 2: Straight leg Ab-mat Sit-up

Station 3: Single leg straight, or both legs bent holds on paralletts

Station 4: As is..

Movement

 

WOD

Performance 15min AMRAP:

200m run

15 TTB

10 Ring Dips

Sport Pre-WOD test: Can you perform 10UB TTB (“high-quality” reps)?  If not you MUST scale the TTB.
Functional Scale: TTB -> K2E -> Hanging Knee Raises -> V-ups ->Sit-upsScale: Dips on Boxes (not on rings)
Movement 15min AMRAP:

200m run

15 Hanging Knee Raises (or scale)

10 Dips on Boxes (feet on ground if needed)

The CrossFit Hackney Training Ethos (part 3)

Posted 30th August 2014 by Josh Schouten

The post you have all been waiting for has finally arrived.   After part 1 and part 2  this CFH training ethos part 3 post will detail the CrossFit Hackney levels.  As of September  2014 CFH will be introducing the new training ethos and the new levels. Please be aware:

  1. 1. September will be a trial period and CFH will not enforce the levels immediately.  There will be loads of questions and it’s going to take time for members to adjust and figure out their level.
  2. 2. Please note CFH will not be separating the classes.  Members of all levels will be able to take part in all CrossFit classes. (more…)

The CrossFit Hackney Training Ethos (part 2)

Posted 29th August 2014 by Josh Schouten

In part 1 we talked about the new structure of the CrossFit classes (please read this post before continuing). In part 3 we will release the details of the levels.

As Momentum Training continues to grow so does the vast ability of our members.  At one end of the scale, our long serving members are showing solid improvements in their overall fitness and strength.  These members are ready for a more advanced training stimulus, if they are going to continue to make progress.

At the other end of the scale the new members entering the box need the take the time to learning and mastering the movements and increase their strength.  Then there are the members in the middle (85% of our membership) who have mastered some of the movements, but not all of them, who have made some serios strength GAINZ, but are not there just yet!

(more…)

Hackney Hustle 6.0

Posted 28th August 2014 by Josh Schouten

CrossFit Hackney are running the fifth Hackney Hustle on Friday 5th September.

All you need to know:

Any CrossFitter from anywhere is welcome to come and join the fun, ALL WODS are scalable to include anyone who would wish to participate.

The evening will include 2 WODs (announced upon arrival), Maybe 3 😉

Turn up from 6.30pm for 7.00pm start, max duration 2hrs.

Cost £10 to enter (pay on the night)

Enter here

Inov-8 are the kind donors of a pair of shoes for the male and female winners. Free entry to the next event for the winner.

Following this we will hold events every 6 weeks.

If you have any further questions please email: josh@momentum-training.com