CrossFit Engineering (CF-Endurance)
		Week 1	Week 2	Week 3	Week 4	Week 5
Monday	Skill	POSE	Rowing	POSE	Rowing	POSE
	Strength	De: Power Clean + Push Press 12 min EMOM 2 Reps @70%	ME: Bench Press 5 x 5	DE: Close Stance Squats 4 reps on the 12 min	ME: Snatch Grip Deadlifts 5x 3	DE: Power Clean + Push Jerk 5x 3
	Date	29/06/15	6/07/15	13/07/15	20/07/15	27/07/15
	W.O.D	14 Min Emom Even: 3 x Clean Odd: 200m Run14 Min Emom Even: 15 Russian Kb Swings Odd: 200m Run	Alternate Rounds with a Partner in YGIG format. 5 Rounds each 21 Goblet Squats 12 Press Ups 500m Row	4-6 x 400m efforts on 3:30.	” Jackie” 1000m Row 50 Thrusters 20/15 30 Pull Ups	500m Run21 – 15 – 9Kb SwingSit Ups500m Run

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Week 14 of 16 Juggernaut

COACHES COMMENT: 

The Juggernaut system is rolling to a close and I can honestly say it’s been a fantastic programme from both an athlete and a coach’s perspective.  I look forward to hearing the PB bell ringing in the closing 2 weeks of Juggernaut.  If you hit a PB, not matter how small the increment, you MUST ring the PB bell to let your fellow CrossFitters know that all your hard work has paid off, be proud of every improvement.

 

Why do CrossFitters Take Fish Oils?

You may have noticed a lot of members supplement with fish oils.  You might also be surprised to know that fish oils are the fastest selling supplements at Momentum Training.  Why do so many athletes supplement with fish oils?  How do so many of our members recover so fast from the tough session at Momentum Training and come back for more?

Fish oils are a significant source of the essential fatty acid omega-3 in the form of eicosapentaenoic acid (EPA and docosahexaenoic acid (DHA).  These amazing little fatty acids have numerous, documented health benefits: improved cholesterol balance, reduced inflammation, increased blood flow, reduced rates of heart disease and atherosclerosis, better immune system function, improved brain function, improvement in psychiatric disorders, and prevention of cancers (particularly breast, colon, and prostate).  More and more studies are showing some countless benefits of omega-3 rich diets, health and athletic performance.

The most appealing benefit fish oils have for CrossFitters is that they are a natural anti-inflammatory. Fish oils help to combat inflammation present in the body that can cause a delayed onset of muscular soreness (DOMS), chronic pain, and more. Because CrossFitters work HARD, we put a lot of stress on our bodies and increase the cell damaging free-radicals in our systems. Fortunately, the antioxidants we get from our healthy diets help combat them, and the addition of fish oils can significantly reduce the stress to your system.

Studies have shown that fish oil can cause weight loss and improved body composition even when supplementing a very poor diet.  I advise athletes to eat a diet rich in lean meat, fruits and vegetables, nuts and seeds, with very little refined sugar. However, if you simply refuse to change your diet then fish oils are going to be essential.

A word of caution: BE CAREFUL about which brand you choose. Many brands may contain contaminants such as mercury and PCBs because the fish are gotten from polluted waters. To avoid buying the ones that are contaminated, make sure you choose those that are purified through the process of molecular distillation; all you need to do is research and get enough information before purchasing any particular brand.  At the box, we carry both Pure Pharma capsules and Eskimo Oils

How much fish oil should you take in order to reap the benefits?

The Whole9Life,com  along with many other nutrition gurus, recommend to aim for around 2-4grams omega-3 in the form of EPA and DHA every day.  “However, if you eat lots of wild-caught salmon, grass-fed beef and other natural sources of omega-3 fatty acids, and generally avoid sources of omega-6 (like vegetable oils, factory-farmed meat, nuts and seeds), you may not need any fish oil supplementation at all.”

Start taking fish oil on a daily basis if you are not doing so already.  I (StreTch) take fish oils every day and I notice a difference in how I recover after tough session in the gym when I forget to take them.  The faster you recover, the better you’ll be when you hit your next workout. Oh, and you’ll have better skin and hair (just like coach Mark) if you do.

 

RECOMMENDED WEEKLY READING:

CrossfattersProblemz: Be a Real Man: One of CrossFit Hackneys long serving members has started his own blog.  This post was one that stood out last week and holds a great message.

Strength Sensei: 7 Thinks Learnt From Charles Poliquin: No pissing, no moaning, everyone is an individual, Carbs are not evil, get paid, ice ice baby, and there are no shortcuts.

Catalyst Athletics: Teaching the Olympic Lifts in the CrossFit Group-Setting: Different skill levels among clients in a class, Regular influx of new clients, Inconsistent training schedules of clients. Available time in training sessions for this component. Attention span of clients. The role of the lifts in the overall program

GMB: Fundamental Bodyweight Exercises: There are countless bodyweight exercises and variations to choose from. They range from the simple – squats, lunges, push-ups – to the more complex – plyo-jumps, single leg squats, and archer pull-ups.

Momentum Training: Where has the Movement Gone?: Imagine a pyramid with “general physical preparation” (GPP) as the base and “maximum athletic potential” at the peak.  The wider and more solid the base, the higher the peak may eventually reach.  In other words, the degree of mastery of the fundamentals is the building blocks to the level of advanced skills and athletic potential down the road.

CrossFit Hackney Downloads

CrossFit Hackney Levels Spreadsheet

CrossFit Hackney Juggernaut Spreadsheet

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The work put in by those who follow the Barbell Club programming  has wreaked rewards with some nice increases in kilos on the bar also plenty of bell ringing during the 1RM attempts!

Remember that dedication to consistency will lead to long term results. One thing that makes Momentum Training stand out is that accountability with a relaxed style. As a coach it makes my day seeing clients take pride in hitting numbers and reps beyond what we have previously achieved. Not only this learning how to workout is essential in this era as we are no longer active in the majority of your day.

As a program forces the body to adapt to the stress, therefore we need to have the resources to refuel after a workout. Lets try and make the following part of our daily habit over the next 4 weeks:

Body weight x 3 /100 = Litres of water needed per day to function. This is a minimum. (Ie. 80kg x 3 =240)

Protein of 1.7-3 grams x 1kg body weight

Vegetables 3 x per day!

Enjoy the next 4 weeks!

Phase 7

P.s. This phase is dedicated to Eoin Casey who is leaving us to move to the Middle East. Look forward to your return Eoin.

 

Let the Battles Commence

With a successful round 1 out of the way we roll on to round 2.

Round 2:  Any weekend between July 18^th – August 9^th

Format: Same sex partner teams for Group A, Group B and Group C

Athletes: Maximum of 15 teams from each box (30athletes)

 

 

 

 

Battle	Hosting Box	Visiting Box(s)
Battle 1	CrossFit Perpetua	Sunbury Performance CrossFit
Battle 2	CrossFit Ivy	CrossFit Blackfriars
Battle 3	CrossFit Thames	CrossFit Hackney
Battle 4	CrossFit Bold	CrossFit London
Battle 5	CrossFit Evolving	CrossFit City Road
Battle 6	CrossFit Muswell Hill	CrossFit Hammersmith
Battle 7	CrossFit Vauxhall	CrossFit Central London
Battle 8	CrossFit 1971	CrossFit SE11

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Week 13 of 16 Juggernaut

COACHES COMMENT: 

All of you should be proud of your Juggernaut accomplishments over the last 12 weeks. You worked for them. We now enter the heaviest phase of the 16-week program, the 3’s wave.  Now is the time to start believing in yourself and your ability to take your strength to the next level. Now is not the time to doubt the numbers, If you believe you can, and you take the leap of faith you just may surprise yourself.  So it’s up to you to take it upon yourself to install the belief that you are a force to be reckoned with! Only you can be the one to take the next giant step and achieve your personal best results.

All of us need to remember that the journey we are on is in fact a marathon, and not a sprint.  Over the last 12 weeks we have followed the percentages and worked our little butts off to slowly increase the weights on the bat.  Many of us have already set new personal records, and some of us are about to.  Remember that solid strength takes years to build, often decades at a time to climb up one rung on the ladder. Now is the time to unleash the incredible hulk inside and give it your best shot. It is imperative that you find a way to stay positive and reflect on the improvements you have already made.  Some of us will have already reached our peak strength at this point in the journey, and this is nothing to be disappointed by.   It simply means that now is the time to reload and start a new phase of training.  You will not loose the strength you have gained over the last 3 months; this will simply become a new base to build from.

“Never stop just because you feel defeated. The journey to the other side is attainable only after great suffering.” ― Santosh Kalwar

RECOMMENDED WEEKLY READING:

Examine: I get by with a little help from my friends: probiotics and depression – For thousands of years, clinicians have observed a connection between the gut, brain, and overall health. Hippocrates is famously quoted as saying “all disease begins in the gut.” “Cognitive reactivity appears to be a cause of, rather than simply an association with, depression, since higher cognitive reactivity scores precede and predict the onset of depression, even in people with no prior incidence of depression.”

JTS-strength: Patience and Belief – The only person I need to measure up to each day, and get better than, is the competition I see in the mirror.  That guy needs to be better today, than he was yesterday.  And tomorrow, he needs to be a little bit better than he was today.  It takes years to build strength, the sooner we stop comparing ourselves to others the easier the journey will be.  Watch, record and embrace your individual improvements no matter how small.

If I do not understand the process behind reaching my goals I will not come to an understanding of patience.  I may whine and cry about how long it’s taking, or I may believe that I am in fact doing enough, and that my efforts feel as though they are in vain.

Cal Newport: What the Study of Chess Experts Teaches Us about Building a Remarkable Life – When we look at any kind of cognitively complex field — for example, playing chess, writing fiction or being a neurosurgeon — we find that you are unlikely to master it unless you have practiced for 10,000 hours. That’s 20 hours a week for 10 years.  It all come down to “deliberate practice”

GMB: Body Control Fundamentals – What They are and 3 Tactics To Improve Them – “Motor Moron,” “klutzy,” “clumsy,” “two left feet” – the endless stream of terms for people like this just demonstrates how widespread this phenomenon is. Motor Control involves the interaction of the sensations within the body and outside of it, and our initiation and continuation of a movement based on the feedback we get from these sensations. There’s a world of research and science exploring the details and specifics of what’s happening when we learn and perform physical activities.

CrossFit Hackney Downloads

CrossFit Hackney Levels Spreadsheet

CrossFit Hackney Juggernaut Spreadsheet

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