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CFH Training Plan 29/06/2015 – 05/07/2015

Posted 28th June 2015 by Josh Schouten

Week 14 of 16 Juggernaut


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?

squatOilsYou 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 inflammationincreased blood flowreduced rates of heart disease and atherosclerosis, better immune system function, improved brain function, improvement in psychiatric disorders, and prevention of cancers (particularly breastcolon, 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.



CrossfattersProblemz: Be a Real ManOne 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-SettingDifferent 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 ExercisesThere 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

MONDAY 29/06/2015


2 Rounds of:

10 Ring Rows

10 Box Jumps

:60sec DU

10 Push-ups

10 Goblet Walking Lunges

10 Sit-ups

10 KBS

10 Wall Balls


A. 7 Rounds of: Juggernaut Deadlift 

[1,1,3,3,3,3, AMRAP] 70%,77.5%,82.5%x4, 82.5%

B. 5 Round of Wendler: Floor Press 

[5,5,3,3, AMRAP] 55%, 60%, 65%,75%,85%

– NO MISSED reps, a confident AMRAP that has more than 3 reps


“240 For time”

30 Goblet Walking Lunges [P:32/24kg,S:24/20kg, F:20/16kg, M:Technique]

30 Ring Rows

30 Box Jumps 24/20inch

30 DUs [Scale: 90 Single Skips]

30 Press-ups [Scale: Incline]

30 KBS [P:32/24kg,S:24/20kg, F:20/16kg, M:Technique]

30 Sit-ups

30 Wall balls 9/7kg 10/9ft [Scale as needed]

Post time to whiteboard

WOD GOAL:  GAS: minimal rest between exercises and sets.  These movements are going to get the heartrate up, but you should be able to keep moving through them.  There is no reason to be standing still, just keep telling yourself to MOVE!!

TUESDAY 30/06/2015


Pull-Up Tekkers

:30sec Hollow Dish Holds

– Gripping the pull-up bar (Knuckles on top of the bar)  Option: Thumb over or under the bar

– Beat Swings

– 5 x (3 Beat Swings + 1 Pull-up)

Thruster Tekkers with Empty bar

– Front Rack position

– 5 Strict Press, pause for 2sec at the top of each repetion

– 5 Front Squats

– 5 Push-Press, puase for 2 sec at the bottom of the dip, and then pause 2sec at the top of each repetition

– 5 Thrusters with 3 seperate pauses:

– pause 3sec in a 1/4 squat on the way up (the same position as the push-press dip)

– pause 3sec with the bar overhead

– pause 3sec when returning to the front rack position (top of the front squat)


A. 7 Rounds of: Strict OHP 

 [1,1,,3,3,3,3, AMRAP] 70%,77.5%,82.5%x4, 82.5%

3-4 Rounds of:

B1. [5-7] Ring Dips (weighted) 20×0 [Scale: Accumulate Max Time Ring Support hold (straight arm)]

B2. [12-16] Horizontal Ring Rows


“Pound for Pound Fran”

For time 21-15-9 of:

Thrusters  [P&S: 65% bodyweight, F: 40/30kg, M:technique]


10min time cap

WOD GOAL: STRENGTH and SPEED, When Fran is not enogh!!  For most of us this is about to get heavy!!  They say mass moves mass, so who has the strength to push 65% of their bodyweight with speed?

WEDNESDAY 01/07/2015


Clean Drills

6 Tall Muscle Cleans

6 Front Squats

6 Scarecrow Cleans

6 Clean from Power Position (Drill this postion HARD, this is the most important position of the clean)

6 Clean from below the knee

Take 2-3 sets to build up to 60% weight on the bar to start A.


A. 16min EMOM / E2MOM

EMOM min 1-5 (5 rounds): 3 Cleans 60-70%

E2MOM min 6-10 (3 rounds): 2 Cleans 70-80%

E2MOM min 10-16 (3rounds): 1 Clean 80-90%

* Scale: Hang Clean

15 min to Complete: 5 Rounds of 

B.Wendler: Front Squat 

[5,5,3,3,AMRAP]  50%,55%,60% 65%,75%

– NO MISSED reps, a confident 3RM

C. Bar Muscle-Up Progressions

If the athlete can perform bar muscle-ups the will work on section 1.  Athletes that can do strict pull-ups (male: 10, female: 8) will work on  section 2.  All athletes who are still working on the strength for stict pull-ups will work on section 3.  Athletes that are not yet strong enought to do eccentric pull-ups will partner assisted eccentric pull-ups.

Section 1: 10min EMOM of:

3 Bar-Muslce-ups

Section 2: 3-4 Rounds of 

[2-3] Partner Assisted bar muslce-ups

Section 3: 4-5 Rounds of:

1 Eccentric Pull-up 5sec pause at the top and then a 10sec lower  (weighted if possible)

Or partner assisted eccentric pull-ups



5 rounds for time of:

12 Deadlifts [P:70/50kg, S:60/450kg,F:50/30kg,M:technique]

9 Hang Power Cleans

6 Push-Jerk

Post time to whiteboard

WOD GOAL: HEAVY WORK: yes this one simply sucks!  Its a heavy freaking load that you need to move large distances.  You should have a stratergy for this one.  Suggest you do 11 Deadlifts, drop the bar and use the 12rep of the deadlift to set yourself for 8 reps of the hang power clean.   Again drop the bar and use the 9th rep of the power clean to set yourself for the jerks. GOOD LUCK

THURSDAY 02/07/2015


TTB Tekkers With a Stick

10 Straight Leg Sit-ups holding the stick (from hollow dish position to sit-up)

10 Lying Toes-To-Stick (form hollow dish position raise your legs up and take them to the stick overhead)

10 V-up passovers (perform a V-up and take the stick over yor feet, as you lower back down the stick in on the hamstring side of you legs, on the next repetition the stick passover the feet and goes back overhead)

Hamstring Stretch

Repeat the above 30 repetitions.

HeSPU Tekkers

 Head Stand (position on head and hands, tripod)

–  Pike Press-ups on P-Bars / Floor

– Strict HeSPU with feet on box

– Strict HeSPU


A. 7 Rounds of: Juggernaut Flat Bench 

[1,1,3,3,3,3, AMRAP] 70%,77.5%,82.5%x4, 82.5%

3-4 Rounds of:

B1.[8-10] Battle Ram Push-ups on p-bars/dip stations

B2. [15-20] Hangining Scapular retractions (weighted)


“The UNBROKEN Bodyweight Bandit”

12min AMRAP of:

5UB Strict HeSPU [Scale: NO KIPPING TODAY!! HeSPU with feet on box, Pike Press-ups on P-Bars, Pike Press-up on the floor, Press-ups, Incline Press-ups]

7UB TTB [Scale: K2E, Knees to Chest, V-ups, Double Crunch]

9UB Air Squats

Post total rounds.repetitions to the whiteboard

WOD GOAL:   SKILL and STRATERGY: The repetitions are low for these movements and sets should all be UNBROKEN if you have the strength and skill.  Scale the movements so that you can perform unbroken sets!  Rest slightly between exercises if needed.  The goal is to complete each set unbroken, choose the right scale to achieve this!

FRIDAY 03/07/2015


Squat Therapy


A. 7 Rounds of:Back Squat 

 [1,1,3,3,3,3, AMRAP] 70%,77.5%,82.5%x4, 82.5% of working max

3-4 Rounds of:

B1. [18-20] Weightplate Overhead Walking Lunges

B2. [15-20m] Catapilar Walks (feet on frizbee) – keep your legs straight


8 x 250m Rowing intervals

WOD GOAL:  STAMINA and ENDURANCE: All out 110% effort when you are working, there is plenty of time to recover when you are done!  Time each round and see if you can recover fast enough to maintain a constant speed.  This test is usually done with 12min rest between each round.  Today we will move through it quickly, but in the future we will test it Rx

SATURDAY 04/07/2015


6 Tall Muscle Snatch


6 Scarecrow Snatch

6 Snatch from Power Position (Drill this postion HARD, this is the most important position of the Snatch)

6 Snatch from below the knee

Take 2-3 sets to build up to 60% weight on the bar to start A.



A. 10min EMOM / E2MOM

EMOM min 1-3 (3 rounds): 3 Snatch 60-70%

EMOM min 4-6 (3 rounds): 2 Snatch 70-80%

EMOM min 7-10 (3rounds): 1 Snatch 80-90%

* Scale: Hang Snatch



The aim is to get as much work done in the 40in as possible. If you don’t think you can complete a full Murph in 40minutes you should start out with “Half Murph”

For time:

800m Run

50 Pull-ups* [Scale: Ring Row]

100 Push-ups* [Scale: Incline Push-ups]

150 Squats*

800m Run

“Murph”  (tip cap 40min)

For time:

1 mile Run

100 Pull-ups* [Scale: Ring Row]

200 Push-ups* [Scale: Incline Push-ups]

300 Squats*

1 mile Run

* You can break the pull-ups, push-ups and squats into any number of sets and reps

Post total time to the whiteboard

WOD GOAL:   CROSSFIT HERO WOD: Tip’s and tricks:   The push-ups are typically the killer for most athletes.  Most of us will try and break the repetitions down into a typical Cindy format (20 rounds of: 5 pull-ups, 10 push-ups and 15 air squats).  If push-ups are a real stiking point you may consider breaking them up some more (20 rounds of: 5 push-ups, 5 pull-ups, 5 push-ups, 15 air squats).  There are many different ways to attack this workout, find one that suits your fitness level.

SUNDAY Momentum Movement 05/07/2015


Balancing Game

– All 3 feet positions

– :30sec balance on sheena or p-bar


Frogger to to the left, Frogger to the right

Cartwheel Progressions

No matter what cartwheel variation you are currently working on, there are some key points to follow:

1. Lead leg is pointed in the direction you are going.
2. Place the lead hand right in front of you.
3. Back hand is up high in the air.
4. Place your hands on the line.
5. Keep your upper body and lower body in the same vertical plane to swing your legs and land on that straight line.

– imagine two lines creating a V-shape on the ground and use this as a guide for the hands and the feet. Hips jump around the hands

– imagine one single straight line on the ground, now place the hands on the line and take the feet around the hands

– on the same straight line, now aim to put the feet and the hands on the line

Monkey Locomotion: Lateral Cartwheel from the squat position.


Crow Pose

Dimond hand position, slightly separated

Take shoulders forward of the hands

Crow pose is not about strength, its about finding the balance point

Work through each progression:

1. Place knees on elbows and rock back and forth – overcome the fear and find the balance point

2. Alternate one foot up at a time by pointing the toe back, not lifting the heel up

3. Both feet at the same time and bring your chest up

Crow Pose to Tuck Headstand & Crow Pose to Headstand

1. Create a triangle to figure out where you place your head

3. Practice lifting one knee off at a time, use a wall behind you

4. Bring both knees together

5. Bring one leg up into the air

6. Push through your fingers to help raise the head back off the floor, find the balance point again


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