WEEK 12/12
COACHES COMMENT:
If you’ve not read it, get on it: CrossFit Hackney: 16 Week Juggernaut Method – Part 1: The Guidelines and CrossFit Hackney: 16 Week Juggernaut Method – Part 2: The Programme. This is not the final week of the current lifting phase and next week we will commence the new strength phase. The coaches will be on hand to coach you through the new programme, but the more you know about it the better your results will be.
You might also like to know that CrossFit Hackney will be hosting the first round of The London Box Battles 2015 against CrossFit Central London and CrossFit Bold. This competition is divided into 3 separate groups (A,B.C) and scaled for all abilities and levels of fitness. All of the workouts have been posted online and we have 2 solid months to prepare ourselves for the battle. Registration for this event is now open and you can sign-up in TeamUp under the courses section. At this stage we are have not confirmed the date, it will either be the first or last weekend of May.
RECOMMENDED WEEKLY READING:
The Importance of Quality Skill Practice | Its one thing to get your first double-uber, Handstand push-up, muscle-up or bar muscle-up, but it another thing to work on the perfect movement. |
7 mistakes CrossFitters Make | You want to be good at CrossFit? Its time to get strong, do more strict movements, target weaknesses, learn to TAKE A REST DAY or heaven forbid 2 each week, do more mobility, follow the programming and use the percentages set by the coach (ego check) |
A Primer on Zinc | “In more severe cases, zinc deficiency causes hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions, weight loss, delayed healing of wounds, taste abnormalities, and mental lethargy can also occur.” |
How Much Protein Do You Really Need? | 0.8 g/kg body weight (0.36 g/lb) if your weight is stable and you don’t exercise 1.0-1.5 g/kg (0.45-0.68 g/lb) if your goal is weight loss or you’re moderately active 1.5-2.2 g/kg (0.68-1 g/lb) if your goal is weight loss and you’re physically active |
50 Essential Paleo Foods | You don’t need to be 100% Paleo, but a few small changes can have a big impact on your fitness, performance, body composition and health. |
CrossFit Hackney Levels Spreadsheet |