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CFH Training Days 16/03/2015 – 22/03/2015

Posted 15th March 2015 by Josh Schouten

WEEK 11/12

COACHES COMMENT:

I’ve held off voicing these comments for a while now, but what I saw last week during the “Run Karen Run” WOD was criminal!  So if you’re a cheater you need to take note:

Cheaters have no place in CrossFit, “if you cheat, you are only cheating yourself.” 

Cheaters are the people who make a conscious decision to cut (and lie about) the amount of repetitions performed during the WOD. It is crucial to keep count of your repetitions honestly, so when you compare times and scores from benchmark workouts (or the MT-Fitnees Test) you can see your improvements. When you redo a workout it is encouraging to see an improvement from previous efforts. Consistant miscounting of repetitions taints your scores and does not give an honest representation of your GAINZ. Why would anyone want to do this? Isn’t the intention of going to the gym to improve?

You are not only cheating yourself, you are also cheating those around you.

The competition element of  CrossFit is an important aspect bought on by working out with people of similar levels. It is motivating and makes everyone involved work that little bit harder to achieve results through higher intensity. Nobody wants to be the person who throws this out of balance because they choose to cheat.

Cheating negatively impacts the whole box.

Coaches and other members become aware of cheating, its easy to spot.  This can then encourage others to follow suit, as cheating becomes the only way anyone can compete with members in the box.  The sense of trust is broken. It shows a lack of respect for the values of self-improvement. So next time think twice about the impact of cheating.

When you do set the world record for a benchmark WOD like Karen we look forward to seeing you represent CrossFit Hackney at the CrossFit Games.

RECOMMENDED WEEKLY READING:

 Gymnastics Versus Weightlifting  For weightlifting and weight training we can always find a weight that allows us to do the movement correctly. With gymnastics we’re stuck with our heavy bodies. So with gymnastics we’ve to go fail, fail, fail, shitty ugly half rep, fail, fail, shitty ugly rep, fail, fail, ooh kinda okay rep…  The art of being paitent is critical.
Grip Strength and Training for Weightlifting

You MUST use a hook grip for the snatch and the clean.  Stop ignoring the hook grip, the soon you start to practice it the soon you will improve your Olympic lifting.

Do Short Sprints Intervals to Build Lean muscle and Improve Conditioning Sprints are king!!
Eric Cressey, Mobility, Breathing Better & Your Health Are you ready to go overhead with presses and snatches?
 ***  ***
 CrossFit Hackney Levels Spreadsheet


MONDAY 16/03/2015

Get Warm  All Athletes:

Tekkers on:

KB Deadlifts

Banded Push-ups (bands around arms to keep elbows in and add assistance)

RKBS

AKBS

-then-

6 Strict Press

6 Jerk Dips (i.e no pressing overhead)

Push-Press

6 Push-Jerk

WITHOUT the bar, practice split jerk foot work

WITH the bar:

Tall Jerks (land in spli jerk stance)

-then-

Each athlete will perfome 2-3 rounds of the complex in A..

 

STRENGTH:

CONDITIONING:

Performance:

A. PE(21): 7 Rounds of:

2 Push-Jerk

+1 Split Jerk

wk11: work up to 90% of Push-Jerk

B. EMOM 10min

odd min: :20sec Push-press TnG 50/35kg

even min: [8-10] Kipping TTB w/ straight legs

Performance:

For time:

Buy in 50 DU

4 Rounds of:

10 Press-ups

15 AKBS 32/24kg

20 Ring Rows

Cash out 50 DU

Sport:

A. Same as Performance

B. Same as Performance

Push-Press 40/30kg

Sport:

Same as Performance

AKBS 24/16kg

Functional:

A. 6 Rounds of:

1 Push-Press

+1 Push-Jerk

+1 Split Jerk

B. Same as Performance

Push-Press 35/25kg

TTB straight legs as high as possible

Functional:

For time:

Buy in 50 DU / 100 Single Skips

4 Rounds of:

10 Press-ups / Banded Press-ups

15 AKBS 20/12kg

20 Ring Rows

Cash out 50 DU / 100 Single Skips

Movement:

A. Same as Functional

B. Same as Funtional, load as technique allows

Movement:

Same as Functional

KBS, load and height as technique allows


TUESDAY 17/03/2015

Get Warm

All Athletes:

Choose your weapon (empty bar or stick)

5 OHS

5 Snatch Balance

5 Tall Muscle Snatch

5 Scarecrow Snatch

5 Mid-hang Snatch (aim to hit the scarecrow position)

 

OLYMPIC + STRENGTH:

CONDITIONING:

Performance:

A. 20min to establish 1RM sntach for the day

wk11: 75-95% of Snatch

B. 12min to establish 1 RM Back Squat for the day

wk 11: 70%,75%,80%,85%,87.5%,90%,95%+

Record your numbers, you will need this in the next phase!

Performance:

10 Rounds for Quality (no time on the clock)

5 Strict HeSPU

10 Burpees to Target

Sport:

A. Same as Performance

B. Same as Performance

Sport:

Same as Performance

Functional:

A. 20min to practice snatch skills

* If your still learning the movement work a shorter range of motion, from the hang, hang power snatch, high hang snatch… ask your coach for the best drill to help you improve your snatch

B. 12min to work towards a 3RM Back Squat for the day

Functional: 

10 Rounds for Quality:

5 HeSPU/Feet on Box/ Pike / Persian Push-up / 10 Push-ups

10 Burpees to target

Movement:

A. 20min to practice your snatch skills

Suggest:

1 Power Snatch from the power position

+1 Mid Hang Power Snatch

+ 1 OHS

B. 12min to work on Back Squat form

Suggest: set of 8-10reps

Movement:

Same as Functional


WEDNESDAY 18/03/2015

Get Warm  All Athletes:

6 Tall Muscle Cleans

6 High Hang Power Cleans

6 Mid-hang Power Cleans

6 Segmented Power Cleans

mid shin – flat back, shoulders over the bar, weight in the ball of the foot

knee height – driving the knees back, maintain flat back, shoulders remain over the bar, weight still in the ball of the foot

mid-hang – shoulders remain over the bar, torso angle is more upright, knees remain bent

complete the power clean

-then-

Perform 2-3 reps of A. increasing the weight before starting the working sets.

 

OLYMPIC + STRENGTH:

CONDITIONING:

Performance:

A. 20mins to work on Power Clean, wrok up to 90% no missed reps

suggest: [3,2,2,2,1,1] 80-90%

wk4: [2,2,2,1,1,1] 82.5%+

B. 10min E2MOM 

[4-5] Clean High Pulls @90% of best weight in A.

Performance:

4 RFT:

5 Mid-hang Cleans 60/45kg

10 Alternating Front Rack Lunges (5ea leg)  60/45kg7

50 DU

Sport:

A. Same as Performance

B. Same as Performance

Sport:

Same as Performance

Barbell weight 50/35kg

Functional:

A. 20min to practice Mid-Hang Power Cleans

suggest:

1 Power Clean from power position

+2 Mid Hang Power Cleans

B. Same as Performance

Functional: 

4 RFT:

5 Mid-hang Cleans 40/30kg

10 Alternating Front Rack Lunges (5ea leg)  40/30kg

50 DU / 150 Single Skips

Movement:

A. Same as Functional

B. Same as Functional, or work on Deadlift

Movement:

4 RFT:

5 Deadlift, load as technique allows

10 KB Alternating Front Rack Lunges, loas as technique allows

20 DU / 60 Single Skips


THURSDAY 19/03/2015

Get Warm  All Athletes:

2 Rounds of:

:30sec Dish holds

:30sec RKBS

:30sec Goblet Squats

:30sec rest

2 Rounds of:

:30sec Hollow Rock

:30sec AKBS

:30sec Goblet Squats

:30sec rest

 

STRENGTH:

CONDITIONING:

Performance:

A. 15min to find 1RM Front Squat for the day

wk12: [5×3], deaload 65-75%

B. 3 Rounds of:

6-8 DB/KB Bulgarian Split Squat (ea leg), 31×0, :60

6-8 Nordic Raises, 30×0, :60

Performance:

12 minute AMRAP:

Work in pairs to complete as many rounds as possible

7  Front Squats  70/50kg

9 Pull-ups

12 Box Jumps

P1 completes a full round before p2 starts.

Sport:

A. Same as Performance

B. Same as Performance

Sport:

Same as Performance

Front Squat 60/45kg

Functional:

A. 15min to find 3RM Front Squat for the day

wk12: [5×3], deaload 60-70%

B. Same as Performance

Functional: 

12 minute AMRAP:

Work in pairs to complete as many rounds as possible

7  Front Squats  45/35kg

9 AKBS 20/16kg

12 Box Jumps

Movement:

A. 15min to complete 5 Rounds of:

[5,5,5,5,5] Front Squat

B. Same as Performance, (suggest body weight only on B1)

Movement:

Same as Functional

Front Squat, load as technique allows or use KB Goblet Squats


FRIDAY 20/03/2015

Get Warm  All Athletes:

Burpee Tekkers

KB DLHP Tekkers

AKBS Tekkers

Wall Ball Tekkers

 

STRENGTH:

CONDITIONING:

Performance:

A. 7 Rounds of:

[2-3] 45* Incline Bench

wk11: 75-90%

wk12: 75-90%+

 B.  6 Rounds of:

Chin-ups (weighted), :60

wk11: [3,3,3,2,2,1]

wk12: [3,3,2,2,1,1]

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

Sport:

A. Same as Performance

B. Same as Performance

Sport:

Same as Performance

Functional:

A. 6 Rounds of:

[4-5] 45* Incline Bench, :60-:90

wk11: [4-5] 70-80%

 B.  6 Rounds of:

[3-5] Chin-ups*, :60

Note: If you can not perform chin-ups:

[2-3] Eccentric Chin-ups (8sec eccentric on each rep)

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

Movement:

A. 4 Rounds of:

[5-7] 45* Incline Bench, :60-:90

B. Same as Functional, 5 Rounds!

Note: if you struggle to perform eccentrics:

10-12 Ring Rows

Movement:

Same as Functional

Kettlebell movements, load as technique allows


SATURDAY 21/03/2015

Get Warm  All Athletes:

prepare for 15.4 CrossFit Open Workout

 

OLYMPIC:

CONDITIONING:

Performance: Performance:

CrossFit Open 15.4

Sport: Sport:

Same as Performance

Functional: Functional: 

 Scaled version

Movement: Movement:

Same as Functional


SUNDAY 22/03/2015

 

GYMNASTIC STRENGTH & SKILL:

ALL ATHLETES:

Warm-up: Lines and Locomotions and Mobility

Part A. 3 Rounds of

3-4 Eccentric Ring Dips with iso hold at the bottom, 5300 (BASS), :60

:15-:30sec L-Sit on p-bars (SASS), scale as needed, :90

Part B. 3 Rounds of:

3-4 Arch Pull-ups on Rings (BASS), 51×0, :60

:15-:30sec False Grip Hang from rings (SASS), :90

Part C. 3 Rounds of:

:30-:60 Wall Handstand, facing away form wall (SASS)

:30-:60 Back Body Line Drill + 2.5kg

Part D. 3 Rounds of:

Standing Bent Over Y,T,W’s with DB or small weight plates

:20-:30 Planch Holds (SASS) (try without bands)