CFH Training Plan 06/07/2015 – 12/07/2015

Week 15 of 16 Juggernaut

COACHES COMMENT: 

A Healthy Bank Account – 

We should manage our health status the same way as we manage our “bank account”, something from which we make deposits and withdrawals.  Like a bank account, our “Health Balance” is a product of credits minus debits. If we make more frequent (or larger) deposits than withdrawals, we accumulate “Health Wealth”.  And, hopefully not to take this analogy too far, that Wealth pays dividends down the road.  Conversely, if we overextend our resources (withdrawing more than you’re depositing), you’ll find yourself in the red – “Health Debt”.  Think about over drafting your bank account – we can continue spending for a while, but at some point, we simply can’t spend any more, well because there’s nothing left in the bank. Are you with me so far?  Now here’s where we start talking about over spending your energy, under eating, and as a result under performing.

Your diet, sleep, training and general recovery habits are all a part of “Health Wealth” (the balance of health credits and debits).

Nutrition is the BIGGEST potential health credit. Eating adequate calories from nutrient-dense, anti-inflammatory foods on a daily basis will deposit credits into your health balance.  But your nutrition factor can also be a negative integer, a debit. In other words, eating unhealthy foodstuffs, drinking alcohol, skipping meals, overeating calories can actually cost you – think obesity and chronic disease.

Exercise is a physical stress placed on our bodies and should be seen as a “Health Investment.” The intensity, frequency and volume of exercise are the factors that determine the total investment of “Health Credits.” Just like all investments there are always risks that you could lose all of your investment.  With your “Training Investment” how much you get in returns is dependent on the recovery factors.

You’ve just trained the house down and invested your hard earned “Health Credit.”   Your recovery factors (return on your investment) include sleep (8+ hours per night), nutrition, yoga, massage and relaxation. Failing to recover fully from your training session guarantees your investments will fail.  Not only have you failed to top up the “Heath Credits” you have also lost your “Training Investment” and your overall “Health Balance” is left in the red.

If the total number of “Health Credits” you invest each week in training out weigh the total number of “Health Credits” you save – by eating well, resting and recovering – your weekly “Health Investments” are more than your “Health Credits.”  Your poor body has not choice but to switch itself into starvation mode.

Let’s be honest, most of us train for aesthetics. We all want to look and feel better about ourselves.  How many of us train and eat for “Health Balance?”  Unfortunately, due to popular media, many of us have very little idea on how to achieve a “Health Balance”.  The media tells us that if we eat fewer calories and do more exercise we will lose weight? Society actually buys into this hogwash and the fear of getting fat leads us to overtraining and under eating.

“I’m on a diet and I’m cutting calories”  “Heath Debt”

“I skip breakfast/lunch/snacks because I’m trying to lose weight”  “Heath Debt”

“I train 7 days a week, and/or 2 times a day”  “Heath Debt”

“I do aerobic training, running and/or spin classes”  “Health Debt”

If it was as simple as cutting calories and doing endless hours of training, why do we have a global obesity problem? Do you think our current population trains less than our grandparents did? Every year our society continues to grow fatter and sicker because the answer to the problem is not that simple. The “Health Debt” created by these incorrect protocols is killing us, but the fear factor of eating what people incorrectly consider too much and training too little is driving us over the cliff. Many of us don’t manage the balance of our health account very well!

Overtraining and a decreased calorie intake is creating a MASSIVE  “Health Debt” that causes our body to switch off its metabolism and other non essential functions.  Our body goes into a state of starvation because it does not have the resources it needs to run optimally.  When your body goes into this state of starvation, all it wants to do is lower its lean muscle mass, because lean muscle is metabolic and your body does not have the nutrients to support it.  A starving body prefers to store body fat.  Fat is not metabolic, so it can store as much body fat as it likes, we don’t need calories to store body fat. Why would your body want to have a fast metabolism if your not feeding it? Why would your body want to build or maintain lean muscle mass it you’re performing endless hours of training without the “Health Credits” to support the “Training Investment.”   Have you ever seen a lean and healthy looking marathon running?  Endurance athletes typically train the house down and have terrible health, lower bone density, zero lean muscle mass, unhealthy digestive systems due to elevated stress (aerobic training increases cortisol levels), enlarged left heart ventricles due to the stress of high volume aerobic training, and a body composition that educated fitness experts would call skinny fat.  Does any of this sound healthy?

It’s about a healthy balance and eating enough food and getting enough rest to support your individual “Heath Account.”   Some of us eat more credits than we spend and we have a fat health account, others spend and invest more than they can afford and they end up with a fat account in the red.  Its time to balance the books and make sure you are living a lifestyle that is balanced.

I get a sore head listening to people talk about how much they think they need to train and how little they think they need to eat.  All of these statements are creating one big “Health Debt” that can only lead to obesity and chronic disease. As long as our global population continues to think like this I know one thing, the health and fitness industry be a profitable industry to work in.

RECOMMENDED WEEKLY READING:

Breaking Muslce: The Right Way To Lose Fat: What To Eat? – Let’s set the record straight from the outset: the goal of any weight loss, pound-shedding, “trimming,” or whatever-you-label-it program is body FAT loss, not necessarily scale-weight loss. So, bubble-wrap your weight scale and put it in the basement or attic and focus on your body composition: the fat to muscle ratio.

GMB: Get Better Sleep – Ample and quality sleep is one of the most important, and sadly neglected, elements of a sound mind and body. We can spend so much time and energy on our physical fitness, nutrition, and socio-emotional aspects of our lives and completely bypass one of the pillars of health.

We often fall into the trap of foregoing sleep in an effort to “get more done.”

Don’t nullify the hard work and effort you put towards your workouts and diet with poor sleep habits. Getting a good restful night’s sleep is just as important as nutrition and exercise for optimal health.

Catalyst Athletics: Overhead Stability in the Snatch – When an athlete has difficulty supporting the bar overhead in the snatch, it’s natural to immediately assume there is insufficient strength and to address the problem with strength work. While this may often be the problem, or at least one part of it, there are other elements to consider that may be preventing the athlete from properly using what may be adequate strength. In some cases, these problems can be corrected very quickly and save everyone a lot of headaches.

Dr Mouton: Toxic Breakfast – Dr Kellogg you have managed to make millions of people believe that to benefit from a decent breakfast they should buy, not a natural product, but instead one that has been processed and packaged in a factory.

Mind Body Green: Want To Lose Weight: Don’t Focus On Exercise  – You can’t out-exercise a bad diet.

CrossFit Hackney Downloads

CrossFit Hackney Levels Spreadsheet

CrossFit Hackney Juggernaut Spreadsheet

MONDAY 06/07/2015

— GET WARM —

Glute Activation

– x-band walks / lateral band walks

– leg abduction with band (folded in half) wrapped just above the knees

– squats with band resistance just boav knees – push out into the band as you squat

— GET STRONG —

A. 7 Rounds of: Juggernaut Deadlift 

[5,3,2,1,1,1,AMRAP] 50%,60%,70%,75%,80%,85%,90% of working max

B. 5 Round of Wendler: Floor Press 

[5,5,3,1,AMRAP] 70%,75%,80%,85%,90%

– NO MISSED reps, a confident AMRAP that has more than 1 reps

— GET FIT —

Diane (time-cap 10min)

21-15-9

Deadlifts [P&S: 100/70kg, F:80/60, M:Technique]

HeSPU [Scale: Feet on Box, Pike Press-up on P-bars, Pike Press-up, Incline Press-up]

Your deadlifts should be no more than 60% of 1RM. I.e. Max deadlift should be 165/115kg+ to use Rx weight.

Post time to whiteboard

WOD GOAL:  STRENGTH / BALANCE – an awesome CrossFit benchmark WOD, if you can do it RX you should give it a shot!

TUESDAY 07/07/2015

— GET WARM —

Push-up Tekkers

Cubit hand placement, fingers spread and fingers facing forward (not to the sides)

FLR Position (feet together, legs straight, posterior pelvic tilt, active shoulders)

3 Rounds:

:30sec FLR Hold :30sec rest

Initiate the push-up through the shoulder (i.e. elbows stay close to the body, shoulder go forward of the hands and forarms stay vertical)

3 Rounds:

:30sec ME: Push-ups

Wall Ball Tekkers <- some tips here

– Give you neck a break

– Put your arms down

— GET STRONG —

A. 7 Rounds of: Strict OHP 

[5,3,2,1,1,1,AMRAP] 50%,60%,70%,75%,80%,85%,90% of working max

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

— GET FIT —

“One for the arms”

For time:

20 Wall Balls 9/7kg 10/9ft [Scale as needed]

10 Push-ups

20 Wall Balls

10 Ring Dips

20 Wall Balls

10 Push-ups

20 Wall Balls

10 Ring Dips

20 Wall Balls

Post time take to the whiteboard

WOD GOAL: STAMINA /  SPEED / BALANCE / ACCURACY / COORDINATION- Make every wallball shot count.  Might be difficult when the arms get tied form the pressing movements.

WEDNESDAY 08/07/2015

— GET WARM —

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.

— GET STRONG —

A. 15min 

EMOM for 3min (3sets): 3 Cleans 60-70%

E2MOM for 6min (3sets): 2 Cleans 70-80%

E2MOM for 6min (3sets): 1 Clean 80-90%

* Scale: Hang Clean

B.Wendler: Front Squat 

[5,5,3,1,AMRAP] 70%,75%,80%,85%,90%

– NO MISSED reps, a confident 1AMRAP with more than 1rep

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

— GET FIT —

For time:

21-15-9

Front Squats* [P:70/50,S:60/40,F:50/30, M:Technique]

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

* Bar must be taken from the floor

Post time taken to the whiteboard

WOD GOAL: STRENGTH / POWER – Have a plan for the front squats as they are going to suck the air out of you.  The RKBS are not the issue here, the test is how you attack the squats.

THURSDAY 09/07/2015

— GET WARM —

:60sec single skips

:60sec ME DU

TTB Tekkers

:30sec Hollow Dish Holds with stick overhead

10 Straight Leg Sit-ups with stick

10 Straight Leg Reverse Sit-up (try to take your feet to the stick above your head)

10 Stick V-ups

— GET STRONG —

A. 7 Rounds of: Juggernaut Flat Bench 

[5,3,2,1,1,1,AMRAP] 50%,60%,70%,75%,80%,85%,90%

3-4 Rounds of:

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

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

— GET FIT —

12min AMRAP of:

10 Push-ups [Scale: Incline push-ups]

15 TTB [Scale: K2E, Hanging Knee Raises, V-ups, Double Crunch]

30 DU [Scale: 3:1 Single unders]

WOD GOAL:   AGILITY / SPEED / COORDINATION /STAMINA / ENDURANCE – a slighlt longer WOD that should test your coordination and agility under a fatigued state.  

FRIDAY 10/07/2015

— GET WARM —

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Burpee Tekkers with Weight Plate

Use a weight plate as a guide to perform quality burpees. Place you hands at the edge of the weight plate in line with the centre of the weight plate. Your chest should then touch the center of the weightplate and you head should be forward of the weightplate.

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10 Burpee Jump Backs on weight plate – from standing position, hinge at the hip and then jump to tight FLR position with feet together.

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10 Burpee KIP-ups on weight plate

– start at the bottom of press-up and then arch you back (yoga:upward dog)

– use a kipping motion to snap you hips up into the air and bring your feet to touch the edge of the weightplate

– jump back into FLR position and then lower yourself back to the starting position

10 Burpees on the weight plate

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— GET STRONG —

A. 7 Rounds of:Back Squat 

[5,3,2,1,1,1,AMRAP] 50%,60%,70%,75%,80%,85%,90%

3-4 Rounds of:

B1. [18-20] Weightplate Overhead Walking Lunges

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

— GET FIT —

Bergeron Beep Test

EMOM for as long as possible:

P= 7reps each exercise

S= 6reps each

F= 5reps each

M=4reps each

For example, performance will complete:

7 Thrusters [P&S:40/30kg, F:35/25,M:Technique]

7 Pull ups [Scale: Ring Rows]

7 Burpees

WOD GOAL:  STAMINA / ENDURANCE / SPEED – this one is a bag of suck.  Nowhere to run, nowhere to hide, just do as much work as you can

SATURDAY 11/07/2015

— GET WARM —

6 Tall Muscle Snatch

6 OHS

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.

— GET STRONG —

A. 15min 

EMOM for 3min (3sets): 3 Snatch 60-70%

E2MOM for 6min (3sets): 2 Snatch 70-80%

E2MOM for 6min (3sets): 1 Snatch 80-90%

* Scale: Hang Snatch

 5 Round of 

B1.Wendler Sumo Deadlift

[5,5,3,1, AMRAP]  70%,75%,80%,85%,90%

– NO MISSED reps, a confident AMRAP that has more than 1rep

B2.[3-5] x 5sec L-Sit Holds on P-bars/KBs, rest 10sec between each rep

— GET FIT —

“Versus”

In teams of 3 you are competing against each other for max reps:

Athletes Take it in Turns to

3 Rounds each of:

P1: Row 400m

P2: ME: Burpee Box Jumps

P3: Rest

Post total burpee box jumps to the whiteboard

WOD GOAL:   SPEED / STAMINA / SPEED: The faster you can row 400m the less time you competition has to do burpees.  The flip side of this is the fact that you will be gassed before you start your burpees.  What are you going to do?

SUNDAY Momentum Movement 12/07/2015

— GET BALANCING  —

Balancing Game

– All 3 feet positions

– :30sec balance on sheena or p-bar

—LOCOMOTIONS —

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.

— GET HAND BALANCING —

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

THE SLOWER YOU GO THE BETTER CONTROL YOU WILL HAVE. DONT RUSH THROUGH THE MOVEMENT.  BREATH!!

— PLAY —

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