CFH Training Days 09/02/2015 – 15/02/2015
Posted 8th February 2015 by Josh Schouten
WEEK 6/12
COACHES COMMENT:
Row, Row, Row you boat!! This week is all about the rower! How is your rowing mechanics and what do you know about “stroks per minute,” “rowing intensity,” and “split times?”
Stroke Rate
On a Concept2 rowing machine the number found in the bottom left corner on the main readout (pictured here) is the stroke rate. It is a meassure of how many strokes you are pulling per minute (SPM). Essentially, this is how many times you go back and forth on the rower each minute. For the majority of CrossFitter’s this number should be between 18-30 during trainnig sessions. In a competitive scenario the SPM could as high as 30-40.
Why s stroke rate important? Think of it like driving a car, you want the ride to me smooth and efficient. We don’t jump in the car and pump the accelerator in and out, this would be a very uncomfortable ride not to mention the fuel consumption. The same principle applies to the rower. You dont want the SPM to go form 24 to 14 and then back up to 20, you need it to be a constant and keep it smooth. Learning to control the stroke rate is a great way to improve you overall performance on the rower.
Split Times
You should know exactly where the split times is displayed on the Concept2 rowers. Its the BIG number right in the middle of the screen with the “/500m” to the right of it. Split times are a reflection of the amount of force you are applying during each stroke. If your SPM are inconsistent, it is highly likley that your force production will be inconsistent. This means that the split time will vary from stroke to stroke and you will have no idea how long its going to take you to get anywhere. If you are able to apply the same force consistently, your split time will remain unchanged. If your aiming to row a 4minute 1000m you should be able to maintain a stead 2:00/500m split time. Consistancy is the key to success on the rower.
Stroke Rate + Split Time = Intensity
So this might fu^& with your head a little, but stroke rate and split time have everything and nothing to do with each other! A high stroke rate and a fast split time is not always the case. Think of it like gears in your car – different stroke rates allow for different efficiencies at different speeds. You don’t got 100mph in 1st gear…. I hope not?
If your aim is to pull a 1:40/500m split time, you could do it at ANY stroke rate. You could aim to do it at 30spm or at 18spm. It will be significantly easier on your muscles if you aim for the higher stroke rate (30spm), but your heat and lungs might explode as your breathing rate goes through the roof. On the other hand you could aim to do it at at a lower stroke rates, which is typically more taxing on the muscles and require more strength.
Higher Stroke Rate* = Easier on the muscles & Harder on the cardio system
Lower Stroke Rate* = Harder on the muscles & Easier on the cardio system
* Split times are the same
In rowing, size does matter! A bigger person in generally better at maintaining a lower stroke rates, whereas a smaller person often finds it easier to maintain a high stroke rates. Neither stroke rate is right or wrong; they are what they are.
If you want to be good at rowing you need to learn how to control your stroke rates and split times so you can stratagise your workout. If I am doing a heavy WOD that contains rowing, I might choose to use a high stroke rate to tax my lungs, but let my muscles recover. Or if I am rowing 5000m I’m going to have a plan for my stroke rate and split time for each section (1000m) so I can predict the time it will take me to reach 5000m and not leave it to chance or burn myself out in the first 2500m.
The rowing monitor is your friend. In fact, if you master your stroke rate and split time, the monitor will be assurance that you are on target for making progress and reaching your goals. So, stop ignoring it, stop rowing like a spaz, and take control over your workouts.
What about the damper setting? Find out more in this weeks recommended reading.
RECOMMENDED WEEKLY READING:
| Damper Setting 101 |
With a little experimentation, you will find the damper setting and drag factor that work best for you. We recommend starting out on a damper setting of 3–5. Really focus on technique, and as you improve, you may find that a lower damper setting gives you the best workout and results. |
| Debunking the Myths: Damper Setting, Stroke rate and Intensity |
Would you ever just walk up to a barbell and attempt to lift it without knowing how much weight was on it? Would you just start swinging a kettlebell without counting your reps? So, why would you get on a rowing machine, or ergometer, and refuse to look at the monitor while you row?
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| 10 Deadlift Trade Secrets |
Walk in the gym ready to pull. Deadlift is king when you get it right. |
| A Call to Action for CrossFitters: The Prioritisation of Gymnastics Movements and Standards |
Never hold a shitty position, never perform a shitty rep! These are bad not only for performance and efficiency standpoint, but also are a needless injury risk. This is why we have created the CrossFit Hackney levels.
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| How Fish Oils Can Help You Lose Fat |
One of the biggest misconceptions about nutrition is the idea that “fat makes you fat”. While dietary fats are more energy dense than their macronutrient counterparts, not all fats are created equal. In fact, fish oil can actually help you lose body fat and increase lean body mass.
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| CrossFit Hackney Levels Spreadsheet |
MONDAY 09/02/2015
| Get Warm |
All Athletes:
8 Stricy Press
8 Jerk Dips (i.e no pressing overhead)
8 Push-Press
8 Tall Jerks (land in Push-Jerk stance, not split jerk stance)
8 Push-Jerks
-then-
Each athlete will perfome 1-2 rounds of the complex in A.
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STRENGTH:
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CONDITIONING:
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| Performance:
A. 6 Rounds of:
2 Push-Press
+1 Push-Jerk
+1 Split Jerk
wk2: 75% of Push-press
wk3: 80% of Push-press
wk4: 85% of Push-press
B. 5min EMOM of:
[6,6,6,6,6] Strict Ring Dips (weighted) 21×0
-then-
5min EMOM of:
[6,6,6,6,6] Wide-Grip Pull-ups (weighted), 20×1
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Rowing Teckkers
In groups of 3 take it in turns to try this:
Row 100 metres at different damper settings: 1, 5, and 9. Keep your stroke rating at 24. What feels differently? Which damper setting gave you the best time?
A good target stroke rate (measured as “strokes per minute” or spm) for most workouts will be in the range of 24–30 spm.
Performance:
“MT-Fitness Test”
For time:
Row 500m
25 Burpees
15 Box Jumps 24/20inch
25 Burpees
15 KBS 32/24kg
25 Burpees
15 Wall Balls 9/7kg 10/9ft
25 Burpees
15 KB SDHP 32/24kg
500m Row
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| Sport:
A. Same as Performance
B. 5min EMOM of:
[6,6,6,6,6] Strict Ring/Box Dips 21×0
-then-
5min EMOM of:
[6,6,6,6,6] Wide-Grip Pull-ups, 20×1
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Sport:
Same as Performance
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| Functional:
A. 6 Rounds of:
2 Push-Press
+2 Push-Jerk
wk2: 65-75% of Push-press
wk3: 70-80% of Push-press
wk4: 80%+ of Push-press
B. 5min EMOM of:
:30sec ME Ring Dips / Box Dips / Feet on floor Box Dips
-then-
5min EMOM of:
:30sec ME Wide-Grip Pull-ups / Ring Rows
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Functional:
For time:
Row 500m
20 Burpees
15 Box Jumps 24/20inch
20 Burpees
15 KBS 20/16kg
20 Burpees
15 Wall Balls 9/7kg 10/9′
20 Burpees
15 KB SDHP 20/16kg
500m Row
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| Movement:
A. 6 Rounds of:
3 Push-Press
+2 Push-Jerk
* load as technique allows
B. Same as Funtional
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Movement:
Same as Functional
Kettlebell movements, load as technique allows
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TUESDAY 10/02/2015
| Get Warm |
All Athletes:
MedBall Clean Tekkers
– Deadlift MB
– Front Squat MB
– MB Clean (full extension, open the hips)
Choose your weapon (empty bar or stick)
5 OHS
5 Drop Snatch
5 Snatch Balance
5 Tall Muscle Snatch
5 Scarecrow Snatch
5 Mid-hang Snatch (aim to hit the scarecrow position)
5 Halting Snatch Deadlifts
5 Segmented Snatch
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OLYMPIC + STRENGTH:
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CONDITIONING:
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| Performance:
A. PE(18): 6 Rounds of:
[3,3,3,3,3,3] Segmented Snatch, pause at mid-hang, pause in the catch (bottom of OHS)
wk2: 75-80% of Snatch
wk3: [6×2] 77.5-85% of Snatch
wk4: [6×2] 80-85% of Snatch
Slow and deliberate pull first pull, accelerate the second pull, then speed under the bar! Weights should not exceed what can be done with proper positions and movement, as it then defeats the purpose of the exercise.
B. PE(15):6 Rounds of:
[3,3,2,2,2,2] Back Squat, 20×0, :100
wk2: 75%,80%,87.5%,90%,92.5%x2
wk3&4: [7×2] 80%+
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Performance:
For time:
21 Pull-ups
21 MB Cleans 9/7kg
Run 400m
15 Pull-ups
15 MB Cleans
Run 400m
9 Pull-ups
9 MB Cleans
Run 400m
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| Sport:
A. Same as Performance
B. Same as Performance
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Sport:
Same as Performance
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| Functional:
A. PE(18): 6 Rounds of:
[3,3,3,3,3,3] Segmented Power Snatch
wk1: 70-75% of Snatch
wk2: 70-75% of Snatch
wk3: [6×2] 75-80% of Snatch
wk4: [6×2] 75-80% of Snatch
B. PE(24):6 Rounds of:
[5,5,4,4,3,3] Back Squat, 20×0, :100
wk1: 65-70% 1RM Back Squat
wk2: 65-72.5% 1RM Back Squat
wk3: 67.5-75% 1RM Back Squat
wk4: 70%-80% 1RM Back Squat
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Functional:
pre-WOD Test: Strict Pull-ups, m=10, f-5, If not you MUST scale
For time:
21 Pull-ups / Ring Rows
21 MB Cleans 9/7kg
Run 400m
15 Pull-ups / Ring Rows
15 MB Cleans
Run 400m
9 Pull-ups / Ring Rows
9 MB Cleans
Run 400m
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| Movement:
A. 5 Rounds of:
(3+1) Mid-hang Power Snatch + Segmented Power Snatch
B. PE(35):5 Rounds of:
[7,7,7,7,7] Back Squat, 20×0, :100
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Movement:
Same as functional
MB Clean, load as technique allows
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WEDNESDAY 11/02/2015
| Get Warm |
All Athletes:
KB Snatch Tekkers
– Swings
– Single Arm Swing
– KB Snatch
Clean and Jerk Tekkers
5 Tall Muscle Clean
5 Strict Press
5 High Hang Power Clean
5 Push-press
5 Mid-Hand Power Clean
5 Push-Jerk
-then-
2 Rounds of A. with emptry bar
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OLYMPIC + STRENGTH:
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CONDITIONING:
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| Performance:
A. PE(20): 5 Rounds of:
(2+2) Power Clean + Push-Jerk
wk2: 65%, 70%, 75%, 80%x2
B. 10min EMOM:
event min: 4 TnG Power Clean and Push-Jerk @ 80% of A.
odd min: :30sec ME DU
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Performance:
“Pace Yo Self, Brace Yo Self”
12min Running clock total reps:
5min AMRAP
5 HeSPU
5 Deadlift – 100/70kg
4min AMRAP
10 KB-Snatch (5ea arm) 24/16kg
Over the Box Jumps
3min AMRAP
Burpees
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| Sport:
A. Same as Performance
B. Same as Performance
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Sport:
Same as Performance
pre-WOD Test: Strict HeSPU; m:5, f:3, else you MUST scale
HeSPU / Feet on Box / Persian Press-ups
Deadlift 90/60kg
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| Functional:
A. PE(20): 5 Rounds of:
(2+2) Mid-hang Power Clean + Push-Jerk/Press
B. 10min EMOM:
even min: 3-4 Mid-Hang Cleans + Push Jerk @ 80% of A.
odd min: :30sec ME DU attempts
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Functional:
12min Running clock total reps:
5min AMRAP
5 Persian Press-ups / Incline Press-ups
5 Deadlift – 70/50kg
4min AMRAP
10 KB-Snatch / KB Clean and Press (5ea arm) 16/12kg
Over the Box Jumps
3min AMRAP
Burpees
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| Movement:
Same as Functional
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Movement:
Same as Functional
Deadlift, Load as technique allows
Kettlebell weight, load as technique allows
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THURSDAY 12/02/2015
| Get Warm |
Work in Partners:
3 Rounds of YGIG:
P1: 10 KB Goblet Squats
P2: Hold Bottom of Squat
* P1 does 10reps while P2 holds bottom of squat, P1 then passed the the KB over to P2 to do the reps.
In partner setup a squat rack. Then perform 2 rounds of A. with an empty bar.
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STRENGTH:
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CONDITIONING:
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| Performance:
A. PE(22): 5 Rounds of:
[5,5,4,4,4] 1 and 1/4 Front Squats
wk2: 65-75% of 1RM Front Squat
B. DE(32) 4 Round of:
6-8 BB Split Squat, 20×0, :15
30m Duck Walks, :90
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Performance:
In Teams of 3: Rowing Cindy 20min AMRAP:
P1: 750m Row
P2&3 YGIG Rounds of Cindy*
5 Pullup
10 Pushup
15 Squat
* Partners take it in turns to complete a round of Cindy while P1 rows 750m. When P1 finishes P2 rows, while P1&3 YGIG Cindy. Continue to change for 20min
Your Score is Total Distance Rowed + Number of reps completed (1 Round of Cindy = 30reps).
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| Sport:
A. Same as Performance
B. Same as Performance
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Sport:
Same as Performance
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| Functional:
A. PE(22): 5 Rounds of:
[6,6,6,6,6] 1 and 1/4 Front Squats
wk2: 60-70% of 1RM Front Squat
B. DE(32) 4 Round of:
8-10 BB Split Squat, 20×0, :15
30m Duck Walks, :90
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Functional:
Same as Performance
pre-WOD test: Strict Pull-ups: m:10, f:5, if not you MUST scale
5 Pull-ups / Ring Rows
10 Push-ups / Incline Push-ups
15 Air Squats
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| Movement:
A. PE(22): 4 Rounds of:
[7,7,7,7] Pause Front Squats, 31×0
B. DE(32) 3 Round of:
8-10 DB/KB Split Squat, 20×0, :15
30m Duck Walks, :90
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Movement:
Same as Functional
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FRIDAY 13/02/2015
| Get Warm |
All Athletes togather:
10 Push-ups
10 Front Squats
10 Burpees
10 Thrusters
-then-
Perform 1 Round of A. with just the bar.
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STRENGTH:
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CONDITIONING:
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| Performance:
A. PE(36): 6 Rounds of:
[5-6] 65* Incline BB Bench, 30×0, :60-:90
wk2: 60%,65%,67.5%,70%,72.5%x2 of 1RM 65* Incline Bench
B. PE(36): 6 Rounds of:
5-6 Mixed Grip Strict Chin-ups , 20×0 (weighted), :60-:90
C. 10min EMOM:
even min: 15UB Supinated Ring Rows
odd min: 15UB Wall Balls 9/7kg 10/9′
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Performance:
12min AMRAP of:
20 Wall Balls 9/7kg 10/9′
20 Toe-To-Ring
20 Ab-Mat Sit-ups
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| Sport:
A. Same as Performance
B. Same as Performance
C. Same as Performance
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Sport:
Same as Performance
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| Functional:
A. PE(36): 5 Rounds of:
[6-8] 65* Incline BB Bench, 30×0, :60-:90
wk2: 55-65% of 1RM 65* Incline Bench
B. PE(25): 5 Rounds of:
3-5 Mixed Grip Strict Chin-ups (weighted), 30×0, :60-:90
OR
1-2 Eccentric Mixed Grip Chin-ups, as slow as possible, :60:90
C. 10min EMOM:
even min: 12UB Supinated Ring Rows
odd min: 12UB Wall Balls 9/7kg 10/9′
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Functional:
Same as Performance
Toes-To-Rings / Hangining Knee Raises
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| Movement:
A. PE(36): 5 Rounds of:
[6-8] 65* Incline BB Bench
wk1-2: 55-65% of 1RM 65* Incline Bench
B. PE(25): 6 Rounds of:
3-5 Mixed Grip Strict Chin-ups (weighted), 30×0, :60-:90
OR
1-2 Eccentric Mixed Grip Chin-ups, as slow as possible, :60:90
OR
10-12 Ring Rows, 30×0, :60-90
C. 10min EMOM:
even min: 10UB Supinated Ring Rows
odd min: 10UB Wall Balls, load and height as technique allows
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Movement:
Same as Functional
Wall Balls, load and height as technique allows
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SATURDAY 14/02/2015
| Get Warm |
All Athletes together:
5 Tall Muscle Cleans
5 Front Squats
5 Scarecrow Cleans
5 Mid-hang Cleans
5 Strict Press
5 Push-Press
5 Push-Jerk
With no Bar Practice the Split Jerk Position
– think about pushing under the bar
– land with feet wide, not narrow (we want a good base of support)
– front toe slightly turned inward, rear foot also slightly turned inward
– recover with the front foot first
With the bar, 5 Split Jerks
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STRENGTH:
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CONDITIONING:
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| Performance:
A. 12min to build to a tough complex
(1+1+1+1) Clean + Hang Clean + Front Squat + Split Jerk
B. DE(36): 12min EMOM:
even min: Clean + Hang Clean + Front Squat @ 80% best weight in A.
odd min: Clean + Hang Clean + Split Jerk @ 80% best weight in A.
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Performance:
“Sham”
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
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| Sport:
Same as Performance
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Sport:
Same as Performance
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| Functional:
A. PE(36) 6 Rounds of:
(2+2+2) Mid-Hang Power Clean + Mid-hang Clean + Split Jerk
B. DE(36): 12min EMOM:
even min: 2 Mid-Hang Cleans + 1 Front Squat
odd min: 2 Mid-Hang Cleans + 1 Split Jerk
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Functional:
Same as Performance
Deadlift .75* BW
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| Movement:
A. PE(36) 6 Rounds of:
(2+2+2) Mid-Hang Power Clean + Front Squats + Push-Jerk
B. DE(36): 12min EMOM:
even min: 3 Mid-Hang Power Cleans
odd min: 1 Power Clean + 2 Push-Jerks
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Movement:
Same as Performance
Ddeadlift, load as technique allows
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SUNDAY 15/02/2015
GYMNASTIC STRENGTH & SKILL:
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| ALL ATHLETES:
A. Lines and Locomotions (10min)
– Walk on toes pointed
– Walk on heels
– Front Crawl (keep knees low to the floor)
– Duck Walks
– Kangaroo hops
– Hand Jump Overs (right and left)
– Testing the water (sideways walking squats, stay low)
– Spiderman crawl
– Forward rolls
B. 15min Planche Practice and Sholder stability
Aim to do 3 x :15-30sec Planche holds with a band
Inbetween each set, perform
Y,T,W’s on 45* Incline Bench. 10,10,10 of each.
C. BASS and SASS work (3rounds, 18min of work)
C-1 :15-30sec Ring Push-ups, external rotation, feet on box or scale: perform ring press-ups with feet on floor
rest :60sec
C-2 :15-30sec Static Straight arm hold on Rings, external rotation lock out
rest :60sec
C-3 :15-30sec Hollow Holds in handstand shape! (scale as needed)
rest :60sec
C-4 :15-30sec Wall Facing Handstand Holds / Handstand holds with feet on box
rest :60sec
D. Headstand Tekkers
Get to head stand with a spotter.
3 Rounds of:
In groups of 3:
D-1 5x Straddle to headstand, with a spotter, rest :30 (if can not do a headstand practice your frog stance, or hold a plank)
D-2 5x Dynamic Straddle Stretch, rest 30* (first :30sec of this video)
** Use a box if you can not achieve the flexibility on the floor
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