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

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In part 1 we looked at the guidelines for the Juggernaut Method (JM).  So now let’s take a look at the programme and how we plan to use it at CrossFit Hackney in the next 16 week macrocycle.

The JM is a simple but effective way to build strength.  JM is divided into 4-waves (10’s, 8’s, 5’s, and 3’s),  each wave consists of 4 microcycles (1 weeks each) that focus on a 4 day training system. No prizes for guessing that each session will have a major lift (Deadlift, OHP, Bench and Squat).  In the next 16weeks we will also be adding 3 Jim Wendler components to the weekly schedule (see plan below).

Each consecutive mesocycle (or wave) contains the following 4 microcycles (1 week): (more…)

Having goals and ambitions is a great thing. But how would you feel if someone is stealing your gains.  The journey to achieving goals involves coming in week in and out and smashing workouts until you are either stronger, fitter, leaner and definitely meaner. Falling off the wagon happens now and  then but what’s worse is when someone steals your gains and takes a spot in a class you wanted to attend and did have the chivalry to unregister.

In case you didn’t realise Momentum’s management system (TeamUp) has a unregister button. You’re able to take your self out of classes before 10pm the night before a morning class and 1h 30min before an evening class without being charged for that class. You’re still able to remove yourself from this class after this time however you will loose a session. Either way do someone else a favour and if you know you can’t make the class unregister as soon as possible. Use Josh’s motto and “Don’t be a shit bloke”.

Currently in the last 2 weeks we have had 130 late cancellations and 78 no shows. On my calculations that’s a load of gains lost.

The boys and girls of Momentum have decided to put a stop to this. Starting APRIL every fortnight we will be naming and shaming all those who are regularly abusing the system (missing more than 1 per week) and stealing others gains. Every Monday you will find your name on the whiteboard and your warm up WILL be 100 Burpees. Don’t argue with this happened and that happened. Suck it up. Do the Burpees and don’t let it happen again.

Take this as notice.

Lots of love

Momentum Training

 

As the CrossFit Open comes to an end athletes across London will be looking for the next big event.  In 2015 we would like to welcome 16 London based CrossFit affiliates to the London Box Battles.  We have 10 returning affiliates from 2014 and we would like send a warm welcome to:

CrossFit Bold
CrossFit City Road
CrossFit Thames
CrossFit Muswell Hill
CrossFit Hammersmith

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Chad Smith, owner and head performance coach at Juggernaut Training Systems in Laguna Hills, CA, designed the Juggernaut Method (JM).  Smith says that the JM grew out of a training cycle he had used on his athletes.  The concept is a mix of three main influences: Jim Wendler 5/3/1 (progressive overload and repetition max), training of the great Doug Young (final limit sets, AMRAP as CrossFitters know it) and Block Periodization (accumulation, intensification and realization). (more…)