Beginners Weightlifting Course: October 2015

Posted 10th September 2015 by Josh Schouten

Are you new to Olympic lifting, or are you still trying to master the skills need to perform the snatch, the clean & jerk?   It’s your lucky day!  Here is your chance to gain both the knowledge and the skills, under the watchful eye of Calum McNamara , required to effectively perform the Olympic lifts.  Calum is a professional weightlifter who is aiming to qualify for the British Olympic team, is a qualified coach and not a bad bloke.

You may have seen Calum teaching the Olympic lifting class on Saturday mornings at Momentum, you would struggle to miss those quads!  The course will teach lifters the progressive steps required to master the full lifts. The best way to become a better lifter is to practice under the watchful eye of an experienced lifting coach.  Calum is your man!


CFH Training Plan 07/09/2015 – 13/09/2015

Posted 6th September 2015 by Josh Schouten

Week 8 of 16 Olympic Lifting and Russian Squats


Eat like you give a F**K

What should I eat? I want to …<insert goal here> … What supplements can I take to help me? The answer to these questions is typically not the answer most people want to hear. If your not willing to make changes and listen to the experts, then don’t ask the questions. There is no such thing as a magic pill.

If you don’t have the quality and the quantity of your calories right, don’t even bother thinking about the macros, the timing of your food or what supplements you should be taking.

Order of importance:

1. High quality real whole foods (no processed crap)

2. Calories

3. Macros

4. Timing

Here is the order of importance and you cannot simply jump to step 3 and 4 without doing step 1 and 2. Not eating the correct food or having the calories right will have a much higher impact on your body composition and performance than not having the macros and timing right.

Step 1. Eating real whole food – this is what our bodies are designed to survive on. Fizzy drinks, processed carbs, alcohol, sweets, and all the artificial flavourings and preservatives will make you fat and impact your health and performance. You will never out train a shitty diet or your bulls**t excuses. If a personal training client comes to me for weight loss I will not train them unless they eliminate immunologically reactive foods (IgG food sensativity test) from their diet as the affect on body composition and quality of life for overweight people is huge. If your not willing to remove certain foods from you diet than your never going to be lean.

Step 2. Get the calorie intake right – if you want to get leaner you need to be eating the correct amount of calories. “A calorie is not a calorie” and to some extent this is right, all calories may not be equal. You can not simply eat chocolate and drink bullet proof coffee and expect to get lean. The cake and donut diet may help you hit your calories, but you will be missing essential micronutrients that are needed for health and performance. You can not jump to point 2 without implementing point number 1.

If you want to burn more body fat you need to create a calorie deficit, if you cut calories too low your gains will be halted and you will become “skinny fat”, neither a good look or a healthy one. Our bodies need a minimum amount of calories to maintain lean muscle mass and burn body fat. Eating below this minimal amount will put your body into a state of starvation. A starving body holds onto its body fat and burns lean muscle mass to slow down its metabolism. This is the worst thing you could do if your goal is to get lean. You want to go on a diet? How much food should you be eating? Its not good enough to cut calories and eat less, you need to know what the minimum amounts are.

You need to get your calorie balance right!

Step 3. Protein, Carbs (CHO) and Fats are the 3 macronutrients that make up the food stuff that we eat. The amount of each macro required depends on you body composition, your goals and your daily activity levels. Understanding which food belongs to which macro group and how these macros affect your body is the next step to improving you body composition and performance.

Personal training clients typically go home with a protein goal as the highest priority. After establishing the correct protein intake the balance of CHO is the next step. This can be a tricky one as the number of CHO required each day depends on how active someone is going to be on that day. The more you train the more you need.

Fats are also important, but we typically leave them to last because the other two are more important.

Step 4. Nutrition timing can improve the rate at which gains can be achieved. Although this is an important factor most of us never reach this point. The timing of meals and the timing of macros can make a impact on the end result.

“How do I build more muscle” – simple, eat more of the right foods. Add 500-1000cal per day to your intake.

“How do I get leaner” – eat less, or do more exercise! Cut 500cals per day, or increase your exercise.

“How much weight can I gain or lose per week?” How much weight do you have to lose? Anywhere between 0.5-1kg per week is a good rate of progress.

If you think being lean, or getting lean is a simple task you need to think again. It’s not a diet, its not a 5-day a week job, and its not something you can put on hold every time there is a wedding, birthday party or chance to eat cake and get drunk. Its a lifestyle choice and something you need to place a high value on. What do you value the most? You health, body composition and your performance, or you popularity at the party?


Strength Sensei: The rotating meat and nuts breakfast for optimal body composition. – When people ask me for the best single dietary tip for optimal leanness, energy and sustained mental focus, I invariably tell them to try the rotating meat and nuts breakfast. Clients ranging from NHL & NFL stars to corporate executives rave about the increased mental acuity and focused energy they derive from adopting this food combination. When I work with clients, it is the first meal I get them to change. I get them to start on a Saturday, so that they come up with more excuses than a pregnant Catholic nun for why they could not do it.

Mercola: You Are What Your Microbes Eat – While it’s long been said that “you are what you eat,” a more accurate description might be “you are what your microbes eat.” There are more bacteria and other microorganisms in your body than there are human cells, and your unique microbial community is constantly changing in response to your environment.

T-Nation: The Smart Lifters Guide to Rest Periods – “How Long Do I Rest Between Sets?” Coaches get that question all the time. And no, we didn’t forget to include rest periods in our workout programs. This can also alpy to how long you should take a break during your WOD?

Dr Nibber: Magnesium Monumental for Athletic Performance! – Analyses of this group found that there was a direct relationship between magnesium intake and improved athletic markers such as jumping performance and strength tests (more magnesium leads to better outcomes). These findings were independent of total caloric intake or other dietary factors such as protein intake. As a note, the average intake of magnesium in these elite athletes was actually below the recommended daily allowance, a value set for the general population.

Fitness Mercola: 9 Body Hacks to Naturally Increase Testosterone – Beginning around age 30, a man’s testosterone levels begin to decline, and continue to do so as he ages, leading to symptoms such as decreased sex drive, erectile dysfunction, depressed mood, and difficulties with concentration and memory Dietary and exercise changes, particularly limiting sugar/fructose, eating healthy saturated fats and engaging in high-intensity exercises and strength training, can be very effective at boosting testosterone levels naturally
Other strategies to boost testosterone include optimizing your vitamin D levels and reducing stress

If we extrapolate these results, you can make the argument that all athletes should be supplementing with magnesium to improve their athletic performance.

CrossFit Hackney Levels Spreadsheet

CrossFit Hackney Russian Squat Programme


CrossFit Engineering – September

Posted 1st September 2015 by Josh Schouten
  CrossFit Engineering (CF-Endurance)    
  Week 1 Week 2 Week 3 Week4

Skill POSE Rowing POSE Rowing
Strength De: Power Clean + Push Press
12 min EMOM
2 Reps @70%
ME: Deadlift
DE: Thruster 12 min EMOM
3 Reps
ME: Back Squat
Date 07/09/15 14/09/15 21/09/15 29/09/15
W.O.D 14 Min Emom
Even: 3 x Clean
Odd: 200m Run

14 Min Emom
Even: 15 Russian Kb Swings
Odd: 200m Run

3 Rounds
9,7,3 rep @ 70%s
Row 300m
4-6 x 400m efforts on 3:30. ” Jackie”
1000m Row
50 Thrusters 20/15
30 Pull Ups


Tuesday CrossFit Engineering (Deadlift and Pressings)
Skill / Mobility DL mobility
Hamstring Mobility – Glute activtion bridges
Kb Swing
Couch Stretch

Bottom of the Squat Mobility – Heels elevated, Lateral movments

Teach headsands / HSPU

Strength Exercise Set & Reps Tempo Rest  
A1 – Snatch grip Deadlifts 5×5 30×1 60  
A2 Ring press ups 4 x 8 31×1 60  
B KB Cleans 3x5ea   As needed  
C HSPU / Headstand (Knee lifts to extension) 3x5ea   As needed  
Date 01/09/15 08/09/15 15/09/15 22/09/15 29/09/15
W.O.D 10 min AMRAP
10 Dealifts @100/70 10 press ups
3 Rounds:
20 RKBS swings
10 T2B  5 HSPU
2 min work 1 min rst x3 10 power cleans 50/40, 10 wall balls 9/7 AFAP 60DU 50wall balls 40 sit ups 30 air squats 20 KB cleans  4 rounds 10 box jumps 10 STOH 45/35 10 Goblet squats 10 pull ups


Wednesday CrossFit Engineering (Wall Ball / Thursters / T2B)
Skill / Mobility Wrist Mobility and squat Coaches Choice
Hamstring flexibilty Lying toe 2 stick

Thrusters Tekkers coaches choice
Teach WOD movments / scales

Strength Exercise Set & Reps Tempo Rest  
A Thrusters 4×6/8 xxxx 75-90  
B T2B / K2E / Lying 4×8 xxxx 75-90  
Date 02/09/15 09/09/15 16/09/15 23/09/15 30/09/15
W.O.D 15 minsAMRAP 400mtr run 20 goblet squats 32/24 20 pressups repeat…. EMOM 12mins 3 power cleans @60/45 6 OB burpees 2 rounds AFAP 800mtr run 50wall balls  9/7 50 ab mat sit ups !2 mins AMRAP    10 deadlifts  45 / 30 10 Power cleans 10 front squats 10 push press Angie                     100  pull upss 100 press ups 100 sit ups 100 air squats


Saturday CrossFit Engineering (Olympic)
Skill / Mobility 5 Rounds of: Alt week snatch / cleans
5 Tall muscle clean – upper body movement of the clean
5 front squats – Position – depth
5 Mid-hand clean pull – touch, pull, jump,drop
5 Mid-hang clean – linking it all together
5 cleans – full range
Given limitations trainers choice of fixes
Strength Exercise Set & Reps Tempo Rest
B: Complex alt weeks clean / snatch
1 x Snatch Paused at knee DL
1 x Snatch High pull
1 x Power snatch 1x OH squat
8 x 1 x 90
C EMOM 12 mins Alt Cleans / snatches weeks 5 reps x  
Date 05/09/15 12/09/15 19/09/15 26/09/15
W.O.D 12 mins to get as far a you up the ladder as you can can. 1 power clean @ 50/35 1 box jump 6 rounds AFAP 10 goblet squats 10 10 KB swings 10 walking lunges 32/24 EMON x12 AMRAP -min 1 Squat cleans min 2 burpees min 3 rest sandwich  400 mtr run 21-15-9  Wall balls Sit ups 400mtr run