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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?
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 CrossFit Hackney Levels Spreadsheet

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CFH Training Days 09/03/2015 – 15/03/2015

Posted 8th March 2015 by Josh Schouten

WEEK 10/12

COACHES COMMENT:

The last few weeks of the current lifting focused phase are in full swing.  In the next couple of weeks we will be testing some 1RM efforts on the split jerk, snatch, power clean, front squat, back squat, and incline bench.  This is chance for you to RECORD YOUR NUMBERS.  What can you squat?  What can bench?  Are your numbers adding up? Can you spell GAINZ, or are you simply taking the easy path in your training and not seeing RESULTS?

“There is nothing noble in being superior to your fellow men, true nobility is being superior to your former self.”~ Lao Tzu

If your not recording your numbers, the coming 16weeks are going to be difficult. What the plan for the next phase I hear you ask?  We are going to switch to a 16-week GET STRONG phase. We will be following a combination of The Juggernaut Method and Jim Wendler 5/3/1 (how to build pure strength).  The focus will be deadlifts, strict overhead pressing, squats, pull-up strength and some bench.  Now is the time to start preparing yourself for the work ahead, you need to know your numbers.  CrossFit is observable, measurable and repeatable, and what is measured can be improved.  

16WJM

You should know all of your lifts and be able to calculate the prescribed percentages of each lift.  You all know I love a spread sheet, expect big things for the next phase).

There are loads of WOD logger applications for your phones, purchase a log book, get a tattoo, whatever it takes to keep an up-to-date log.

Stay tuned for future blog posts over the next couple of weeks details the next 16-week phase.

Eat Well, Train Smart, and Get Plenty of Rest,

 

RECOMMENDED WEEKLY READING:

 10 Reasons for eating breakfast You will be leaner, Leaner, Lower risk of diabetes and insulin resistance, variety of food, more protein and more vitamins and minerals, You’ll be smarter, Less liklet to smoke, drink or die, heathier and have more friends, less likey to develope eating disorders, you will have healthier kids, and you will be happier!
Eat breakfast to lose weight. “Breakfast is the most important meal of the day.”  We hear this statment all the time, so why do so many people still skip breakfast?  Far too often the excuse is either “I don’t have time” , or “I’m not hungry in the mornings.”  Breakfast skippers have been found to have poorer glucose control throught the day when compared to a high-protein breakfast eater.  It you can not manage your sugars, you can not manage your body composition.
Are Your Bowelse Elite? “There are a lot of people out there who are full of crap, and then there are those who are constipated.” Optimal posture & breathing for the elite poop
 How to get a better rack? A lot of CrossFitters struggle to get a solid from rack position.  Often you hear athletes complaining about wrists pain after performing front squats or overhead pressing movemnets.  More often than not, these pople have limited internal rotation of the shoulder joint.  Continue mobility work on shoulder internal rotations will delived improvements in the rack position.  Take the time to prep your shoulders before you get your rack out in the CrossFit class.
 CrossFit Hackney Levels Spreadsheet

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CrossFit Hackney 15.2 Tips

Posted 6th March 2015 by Josh Schouten

popeye
I was away on holidays for 15.1 and didn’t get the chance to share some tips.  The good news is, I’m back this week…. YAY

So, a repeat of 14.2 is on the cards, a nasty little death by overhead squats (OHS) and chest-to-bar pull-ups (C2B).  All I can remember from last year was the pain in my forearms, a pump Popeye would be proud of!

What’s you attack plan?

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Engineering Programming – March

Posted 3rd March 2015 by Josh Schouten

Engineering is about learning the skill and having a little more time to practise the skill. At Momentum Training we have a spreadsheet for everything. Although this one is worth a look. Click here to see the movements and what level you are in. This is important to find where you need to focus your energy on to become a more well rounded human being. Most importantly if you have a question be sure to ask a coach which class might be best for you! Enjoy the month and record the gainz!

CrossFit Engineering (CF-Endurance)
  Week 1 Week 2 Week 3 Week4

Monday
Skill POSE Rowing POSE Rowing
Strength DE: 12 EMOM
Deadlifts
x 5 @65%Aux:
B1: Triple Step 3 x 10
B2: Banded Pull Through 3 x 15
ME:
Deadlift
3,2,1,3,2,1Aux:
B1: Triple Step 3 x 10
B2: Banded Pull Through 3 x 15
DE:
4 xThrusters @ 70%Aux:
B1: Triple Step 3 x 8
B2: Banded Pull Through 3 x 12
ME:
Back Squats
3,2,1,3,2,1Aux:
B1: Triple Step 3 x 8
B2: Banded Pull Through 3 x 12
Date
W.O.D 4-6 x 400m on 4 mins 20min to complete
10 rounds
10 Deadlift 60/40
250m Row
Team 5km 20mins to completeYGIG 10 x Clean
500m Row

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Friendly CrossFit Throwdown 1864 v’s CrossFit Hackney

Posted by Josh Schouten

Once upon a time, not so long ago, we had the pleasure of Maria Turner sharing her amazing skillz, knowledge and enthusiasm as a coach at Momentum Training.  Maria went on to spread her wings and open CrossFit 1864 in East London last year, with her partner Phil.

Both Maria and Phil have done an amazing job building an army of CrossFitters who are now keen to host their first ever CrossFit competition.  The battle lines have been drawn and 1864 has invited CrossFit Hackney for a friendly throwdown.

We would like to call upon all CrossFit Hackney members who have been doing CrossFit for less than 12months to take part.

When: Saturday 14th March, 12:30 onwards

Where: CrossFit 1864, The Chainstone, Trinity Buoy Wharf, 64 Orchard Place, London E14 0JW

Cost: Free

If you are keen to take part please let me know stretch@momentum-training.com