29/9/14 CrossFit Endurance @ CrossFit Hackney

Posted 28th September 2014 by Josh Schouten


Day 1: Swim – :  Repeat 250m, recover 2:30 until form/pace deteriorates

Day 2: Bike – : Repeat 2500m, recover 2:30 until form/pace deteriorates

Day 3: Run – : 2 x 2M, Recover 4:00 between efforts

Day 4: Swim -: 2 x 800m TT, Recover 4:00 between efforts

Day 5 : Bike -: 2 x 10k TT, Recover 4:00 between efforts

Day 6: Run  -: 8M @ 80% race pace



Day 1: Repeat 1000m, recover 2:30 until form/pace deteriorates

Day 2: 2 x 2M, Recover 4:00 between efforts

Day 3: 8M @ 80% race pace



CFH Training Days 29/09/2014 – 05/10/2014

Posted by Josh Schouten

Week 1/12

A new marocycle will commence this week.  A full breadown the main objective have been posted in CrossFit Hackney – Mesocycle 29/9/14 -14/12/14

Day  Description

Strength: Back Squats

Gymnastics: Pistol Progressions

WOD: Toe-2-Bar Machine


Strength: Behind the neck Press, Sternum Chin-ups

Movement Quality: V-ups, Press-ups, Blocking Beat Swings

WOD: Bodyweight Sevens


Olympic: 4-Point Clean

Strength: Halting Deadlifts

Gymnastics: Strict K2E

CrossFit Engine Work: Box Jump step down AMPRAP


Strength: Bench and Inverted Rows

Movement Quality: TGU, Blocking Burpees

WOD: London Box Battles WOD 3


 Olympic: Tall Snatch, Segmented Power Snatch

Strength: E2MOM Front Squats

CrossFit Engine Work: Row, Front Squats and Down and Ups


Strength: Snatch Grip Deadlifts, Step-ups and Back Extensions

WOM: Elizabeth


Gymnastics: Lines and Locomotions

Gymnastics: Shoulder pre-/re-hab for stong and healthy shoulders

WOD: Partner DU and Burpees


CrossFit Hackney – Mesocycle 29/9/14 -14/12/14

Posted 27th September 2014 by Josh Schouten

A new 12 week mesocycle (Sept-14 – Dec-14) is about to start at CrossFit Hackney. These 12 weeks will have the following goals:


The mesocycle will kick off with a hypertrophy focus and some challenging tempo back squats for high repetitions.  Over the 3 microcycles (4weeks each) the back squat exercise selections will aim to build some muscle mass and strengthen the quality of the movement.  Hypertrophy is a question of time under tension (TUT) and quality movement targeting the correct muscle fibres.  This is not the time to chase weight! FORM, FORM , FORM is the name of the GAINZ.


After 8 weeks of hypertrophy focus the sports and performance athletes will use a wave loading pattern to test a 5RM Back Squat in week 12.  We STRONGLY recommend you record your weights and aim to make some serious progress over the next 12 weeks. The percentages are important and the attitude of “squatting as heavy as possible” every time you walk into the gym will only result in a wasted 12 weeks of training.  The percentages are there for a reason, so don’t ignore them. (more…)

CrossFit Engineering – Endurance

Posted 25th September 2014 by Josh Schouten

CrossFit Engineering – Endurance:

CrossFit Endurance takes the traditional Arthur Lydiard’s style of Volume, Intensity & Technique (LSD) and flips it in its head focusing on technique, intensity and then adding volume. CrossFit Endurance aims at skinning the cat in a different manner, looking to improve areas of fitness that the average LSD athlete lacks.

Focusing on Technique first will allow the athlete to move efficiently, adding intensity and maintaining technique will then be tested through programming for the athlete. Once you have proved you have these volume will be added.

This integration is then applied to the CrossFit sessions. These aim to improve the athletes Cardiovascular Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility and Balance in as many different ways to bring out the athletes weakness. This weakness can then be targeted. This will make the athlete a better all round correlating to increased performance in the given sport or specific event.

CrossFit Endurance Week 1 Week 2 Week 3 Week4
Day 1
Skill Rowing Rowing Pose Pose
Strength DE: Back Squats 3 x 70-75% 1RM EMOM 12minAux:
FFE Split Squat 3 x10-12 @31×0 :60
Plank 3 x 60-90 :60
ME: Deadlift 6 x 5,3,2,3,2,2Aux:
FFE Split Squat 3 x10-12 @31×0 :60
Plank 3 x 60-90 :60
DE:Deadlift3 x 70-75% 1RM EMOM 12minAux:
FFE Split Squat 3 x6-8 @31×0 :60
Seal Walks 3 x 45-60 :60
ME: Back Squats 6 x 5,3,2,3,2,2Aux:
FFE Split Squat 3 x 6-8 @31×0 :60
Seal Walks 3 x 45-60 :60
W.O.D 9 Min Amrap
3 – Back Squats @70%
6 – Box Jumps
9 – Air Squats
Rest 30
4 Rounds
250m Row
20 x Thrusters (10 rep Test)
Rest 60 Sec
5 x 100m on :60
6 min AMRAP Wall Ball
Each Time the Ball is dropped 5 Burpees
4 x 400m on 5 min


The Recovery (Phase 1) 
Extend your arms until they straighten.Lean your upper body forward to the one o’clock position.Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
The Catch (Position 1)
Arms are straight; head is neutral; shoulders are level and not hunched.Upper body is at the one o’clock position—shoulders in front of hips.Shins are vertical and not compressed beyond the perpendicular.Balls of the feet are in full contact with the footplate.
The Drive (Phase 2) 
With straight arms and while maintaining the position of the upper body at one o’clock, exert pressure on the foot plate and begin pushing with your legs.As your legs approach straight, lean the upper body back to the eleven o’clock position and draw the hands back to the lower ribs in a straight line.
The Finish (Position 2) 
Legs are extended and handle is held lightly at your lower ribs.Upper body is at the eleven o’clock position—slightly reclined with good support from your core muscles.Head is in a neutral position.Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.
What is POSE?
POSE is posture!  POSE is the idea that every movement is made up of one or more “postures.”   Movements, or actions are kicking, punching, jumping, etc.… In sport specific terms, actions are skills.  The higher your skill level, the better you are at you’re chosen sport.
POSE is about working with the laws of nature, not against them:
–       You go where your body weight goes
–       Muscles actively should “service” your body weight, not the other way around
Learning to improve your running technique:
  1. Use gravity (via a forward lean) for forward motion
  2.  Land on the balls of your feet
  3.  Never fully straighten the your legs
  4.  Pull each foot of the ground towards your butt
  5.  Maintain a least 180 steps per minute
3 main elements
  1. POSE (posture, we need strength to hold this posture)
  2. FALL (you cannot fall when your center of mass (COM) is behind your point of support.  Force = Mass x Acceleration (F=ma)
  3. PULL your foot from the ground, do not push into the ground
    1. How much does you foot weigh? About 2% of your body weight.  Would you prefer to pick up 2% of your body weight or push all of your body weight?
    2. The more you lean the faster you need to pull your feet off the ground and the faster you will go.  This is where cadence, foot strike rate, comes into play.  A minimum of 180 bpm (90 bpm per foot)

Welcome to CrossFit Engineering

Posted by Josh Schouten

So you’ve found a weakness and you want to fix it?

“My dips suck and I need to be able to do ring dips.” “How will I ever get the time to practice?”

Welcome to the new CrossFit Engineering (CFE) classes. The CFE classes have been designed to help athletes of all levels learn the technique and build the strength required to perfrorm the many different movements of CrossFit.