CFH Training Plan 31/08/2015 – 06/09/2015

Posted 30th August 2015 by Josh Schouten

Week 7 of 16 Olympic Lifting and Russian Squats


I’m currently reading “The Art of Learning” by Josh Waitzkin – eight-time National Chess Champion and now a martial arts champion who holds over twenty National Championship titles and several World Championship titles.  So far it’s a very interesting read into different style of learning in both mentail and physical aspects.  I thought I would share small extract from this book that holds true for life and movement/training. Are you simply wondering through life without pay attentiont to you existance, or are you learning every step of the way? Do you see life as a challange and attack it with a positive “can do” attitude, or do you approch life in a manner that is self praising?  Are you willing to let go of your strengths and work on your weaknesses?

“The key to pursuing excellence is to embrace an organic, long-term learning process, and not to live in a shell of static,  safe mediocrity.  Usually, growth comes at the expense of previous comfort or safety.  The hermit crab is a colorful example of a creature that lives by this aspect of the growth process (albeit with doubt our psychological baggage).  As the crab gets bigger,  it needs to find a more spacious shell. So the slow, lumbering creature goes on a quest for a new home.  If an appropriate new shell is not found quickly, a terribly delicate moment of truth arises.  A soft creature that is used to the protection of built-in armor must now go out into the world, exposed to predators in all its mushy vulnerability.   That learning phase in between shells is where our growth can spring from.  Someone stuck with an entity theory of intelligence is like and anorexic hermit crab, starving itself so it doesn’t grow to have to find a new shell.

In my experience, successful people shoot for the stars, put their hearts on the line in every battle, and ultimately discover that the lessons learned from the pursuit of excellence means much more than the immediate trophies and glory.  In the long run, painful losses may prove much more valuable than wins – those who are armed with a healthy attitude are able to draw wisdom from every experience,  “good” or “bad,” they are the ones who make it down the road.  They are also the ones who are happier long-term.  Of course the real challenge is to stay in range of this long-term perspective when you are under fire and hurting in the middle of the war.  This, maybe our biggest hurdle, is at the core of the art of learning.”


Article of the week: Empowered Sustenance: How to Use Himalayan Salt? – Himalayan salt benefits include supporting weight loss, detox, and balanced hormones. You can even use it in your home improve air quality! I start and end my day with himalayan salt, with lots of salt in-between. Here’s how to use himalayan salt for (almost) all that ails you:

Freelap: Breathe New Life into Your Performance! “Every breath you take, every move you make, every bond you break, every step you take.” – The Police The concept of breathing improving posture and movement quality was interesting to me. Improving physical performance without increasing the workload and training strain for me or my athletes sounded too good to pass up.

Strength Sensei:  Squat: The facts! – Crouching down is a natural movement. Almost all of us did it as infants to pick something up and it is common in many parts of the world as a waiting position or for food intake. By the way, those are part of the world, where back disorders are not the number one disease of the population! Also, nobody there is walking on crutches because he has damaged his knees by spending too much time in a crouched position.

Breaking Muscle: Motor Control and Movement Patterns: A Must-Read for Athletes – “Movement patterns,” “motor programs,” what does it all mean? In the last couple of years the fitness field has become inundated with these terms. Despite the apparent trendiness of the concept, motor control is an extremely important facet of athletic performance, and it’s a rather involved topic that utilizes pieces of neurology, neuroscience, psychology, and exercise.

Tabata Times: Why Magnesium for CrossFit? Constantly deficient  in magnesium = performing at very low intensity

CrossFit Hackney Levels Spreadsheet

CrossFit Hackney Russian Squat Programme


London Box Battles – Round 2 Results

Posted 28th August 2015 by Josh Schouten

Round 2 Overall Results + 2015 Overall Rank

BOX BATTLE 2 Group A: Men Group A: Women Group A: Men Group A: Women Group A: Men Group A: Women Cumulative Rank Final Bonus Points Cum Rank – Bonus Round 2 Rank Round 1
Round1 +Round2 FINAL RANK
CrossFit Perpetua 3 1 8 1 4 2 19 1 18 1 1 2 1
Sunbury Performance CrossFit 5 6 5 2 1 5 24 0 24 2 2 4 2
CrossFit Ivy 2 12 3 10 3 6 36 0 36 5 3 8 3
CrossFit Hackney 4 2 4 11 6 4 31 0 31 3 5 8 3
CrossFit Thames 1 3 7 14 7 3 35 1 34 4 7 11 5
CrossFit Blackfriars 10 3 9 3 5 14 44 1 43 8 4 12 6
CrossFit London 9 5 2 5 8 9 38 0 38 6 8 14 7
CrossFit Bold 6 12 9 8 10 1 46 1 45 9 6 15 8
CrossFit Evolving 11 8 1 9 2 8 39 1 38 6 10 16 9
CrossFit City Road 8 11 13 13 12 12 69 0 69 13 9 22 10
CrossFit Hammersmith 13 12 12 7 15 13 72 1 71 14 11 25 11
CrossFit SE11 12 7 11 6 14 11 61 0 61 11 14 25 11
CrossFit 1971 7 9 6 12 11 7 52 1 51 10 16 26 13
CrossFit Central London 14 10 14 4 9 15 66 1 65 12 15 27 14
CrossFit Muswell Hill 15 12 16 14 16 15 88 0 88 16 12 28 15
CrossFit Vauxhall 15 12 15 14 13 10 79 0 79 15 13 28 15


Click Here To See Individual Scores


Hackney Bear’s Food

Posted 26th August 2015 by Josh Schouten


Will be at CrossFit Hackney
Thursday 3rd, Friday 4th Saturday 5th September

Our delicious, healthy, nutritionally balanced smoothies and snacks are packed with protein, good fats, fibre, vitamins and minerals, to fuel your body with everything it needs to perform at it’s best at Cross Fit and beyond.

Healthy food should be delicious and exciting but also needs to be nutrient rich and satisfying to support your body throughout the day.

At Bear’s Food we create food that’s packed full of natural superfood fuel. Our food is free from preservatives, refined sugars, refined carbohydrates and free from processed foods.

With our background in street food at Borough Market and Street Feast we are coming to Cross Fit Hackney with flavour packed, healthy food that satisfies and feeds mind and body.


Barbell Club Phase 9

Posted 23rd August 2015 by Josh Schouten

Folks here is the new Barbell Club sessions for the next 4 weeks.

Phase 9 

As we go through a change of phase we are looking for a new emphasis. Now the reps are coming down and we head into a intensification phase we need to pay more attention to the Warming Up properly.

What are the benefits of a warm up?*

Performance may be improved, as an appropriate warm up will result in an:

  • Increased speed of contraction and relaxation of warmed muscles
  • Dynamic exercises reduce muscle stiffness
  • Greater economy of movement because of lowered viscous resistance within warmed muscles
  • Facilitated oxygen utilization by warmed muscles because haemoglobin releases oxygen more readily at higher muscle temperatures
  • Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
  • Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
  • Allows the heart rate get to a workable rate for beginning exercise
  • Mentally focused on the training or competition

*courtesy of –

CFH Training Plan 24/08/2015 – 30/08/2015

Posted by Josh Schouten

Week 6 of 16 Olympic Lifting and Russian Squats


Congratulate to all of the members who took part in The London Box Battles last weekend at CrossFit Thames.  We had a full turnout of 30 athletes competing in all levels (group A,B and C).   As a young box, 2.5years old, we can certainly hold our own in local CrossFit community, we certainly have some super fit people amongst us.

The atmosphere at CrossFit Thames was fantastic and all of the members shared tips, encouragement and motivation with each other.  Ignoring that Callum falling of a box and Darren nearly had a heat attack on the pull-up bar, it was fantastic to see the quality of movement and level of fitness from everyone.  A lot of work and time goes into the organisation of these events and its a great feeling to see so many people getting involved and enjoying the opportunity to compete is CrossFit the sport.   I’m very proud of every one who too apart, stay tuned for the final round of 2015.

On another note, we have setup a customer survey to gather constructive feedback from you.  We know there are loads of things we are doing well and we appreciate that there are certain areas where we need to improve. Please take a minute to complete the survey and share you feedback with us.



Just Fly Sports:  Can Stretching Really Make you a Better Athlete? The Truth Behind Static Stretching and Power Development – Static stretching is one of the most hotly debated topics in sport, and is one that coaches and athletes either rigidly support or fight.  There is a lot of black and white mentality when it comes to the topic, not to mention hair-splitting, so the goal of this article is to clarify the big picture as much as possible.  We’ll also give some basic recommendations.

GMB: How to Work on the Basics of Bodyweight Exercise – Again, the fundamentals aren’t a specific exercise or even a way of training, but they are specific to what you need for the exercises and skills you’d like to perform. In general the best way to begin building the basic components of strength is by starting with the weakest link of the movement. Build up that weakest link, then move on the next weakest until you strong all the way through.

Strength Sensei: Don’t Chew Gum – Dr. George Goodheart, an American chiropractor who defined the field of “Applied Kinesiology” more than 50 years ago, discovered a neurological link between muscle performances of the jaw and hip muscles, ie. the more tension in the jaw area, the more tension in the hip area because the nervous system controls these two areas partially coupled together. In strength training and with all sports in which running and sprinting play major roles, the hip muscles – especially the posterior chain – are crucial. Constant gum chewing can therefore lead to a loss of hip mobility and a reduced power output of the Posterior Chain – which increases the potential for injuries and makes you slower.

Strength Sensei: Why Soy Milk is a Con Job – The truth about Soy and how it is evil

BarbellShrugged: How to fix your Jerk: Tall Jerk – This movement might be totally new to you, but it’s a great way to learn proper arm drive so that you can drop under the barbell more quickly when receiving the jerk. It can also help you split your feet faster and more accurately, which will certainly help you to jerk more weight overhead

CrossFit Hackney Levels Spreadsheet

CrossFit Hackney Russian Squat Programme