9/3/2015 CrossFit Endurance @ CrossFit Hackney

Posted 1st March 2015 by Josh Schouten


Day 1: Swim – : Repeat 250m, recover 2:30 until form/pace deteriorates

Day 2: Bike – : Repeat 400m, recover :60 until form/pace deteriorates

Day 3: Run – : Repeat 50m (Barefoot – Grass), recover :60 until form/pace deteriorates

Day 4: Swim -: 1000m TT

Day 5 : Bike -: 30k @ 80% 25k TT pace

Day 6: Run  -: Repeat 1000m, recover 2:30 until form/pace deteriorates



Day 1: Repeat 50m (Barefoot – Grass), recover :60 until form/pace deteriorates

Day 2:  Repeat 1000m, recover 2:30 until form/pace deteriorates

Day 3: 10M TT




CFH Training Days 02/03/2015 – 08/03/2015

Posted by Josh Schouten

WEEK 9/12


While on break I’ve had the chance to stick my head into a book about sports psychology; Mind Gym, an athletes guide to inner excellence.  Part of being a coach is being a motivator and helping athletes improve.  An athletes mindset has a huge role to play in his/her success.

A mindset for success –  Learn from the past. Prepare for the future. Perform in the present. 

It doesn’t take talent to hustle and work hard.  If you take the time to invest in a positive attitude and “can-do” thinking, you can achieve your goals.

If you think you are beaten, you are
If you think that your dare not, you don’t
If you’d like to win, but you think you can’t,
It’s almost certain you won’t.

If you think you’ll lose, you’ve lost
For out in the world you’ll find
Success begins with a fellow’s will.
It’s all in the state of mind.

Life’s battles don’t always go
To the stronger or faster man;
But sooner or later then man who wins
Is the man who thinks he can.

Like our beliefs and attitudes, out thinking can be a powerful ally.  How you think affects how you feel, and how you feel affects how you perform. Your mindset when you enter the gym is important. Be aware of how it can effect your performance and hence you results in the gym.



  Common mistakes CrossFitters mark.  Maximum strength V’s Strength Endurance, Training Energy systems, Volume, Load and Recovery.
To Beet or not to Beet?  Athletes who down beet juice before exercising to increase blood flow and improve performance may be surprised at the results of a recent study. While beetroot juice rich in nitrates did not enhance muscle blood flow or vascular dilation during exercise, researchers found that it did ‘de-stiffen’ blood vessels under resting conditions, potentially easing the workload of the heart.
Boost Performance with Box Breathing and Meditation Master your breath with box breathing – breathing can make us better people and better athletes
Magnesium Depletion and Chronic Disease Magnesium is the 4th most abundant mineral in the body, it is needed for more than 300 biochemical reactions. It is involved in supporting proper nerve function and a healthy immune system. It helps keep heart rhythm steady and bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is involved in energy metabolism and protein synthesis.
 CrossFit Hackney Levels Spreadsheet