Energy System Training – Part 1 – Energy production

Posted by Josh Schouten

The CrossFit Hackney training ethos rolls on as we move into the final phase for 2015.  After spending 16 weeks building Juggernaut strength, 16week focusing on speed and power with Olympic lifts and Russian squats, we will now move to Conjugate strength and energy system training (EST).

What do you know about EST?  Do you understand the difference between aerobic, anaerobic, immediate energy metabolism, lactic and alactic training?  Understanding the basics of human energy production can be helpful in understanding fatigue and how different training principles can be used to maximize it.  Energy production is critical to human survival and our body is continually regulating the process to make sure energy demands are met through homeostasis.

Various internal and external stressors can impact our body’s ability to produce energy. Temperature, blood pH levels, blood pressure, hydration, and blood sugar levels can all impact energy production.

The body uses two primary energy pathways:

Anaerobic – without oxygen

Aerobic – with oxygen



Weapons 20/10/15 – 23/10/15

Posted 19th October 2015 by Geoff Stewart




Tuesday 20/10/2015

warm up

“warm up for clean 10mins

A. clean Pulls.

B. Muscle clean

C. Power clean.

D. Deep Power clean.

E. Clean with a three second pause in the bottom position”


CFH Training Plan 19/10/2015 – 25/10/2015

Posted 18th October 2015 by Josh Schouten

Week 14 of 16 Olympic Lifting and Russian Squats


The first rule for intelligent eating in the modern world – Part 1

I could talk all day about modern food, but lets be honest most of it has already been said. We know that it’s a smart idea to eat breakfast (countless studies show breakfast eaters are healthier, leaner and smarter than those who don’t eat breakfast) and consume lots vegetables and fruits.  We also know it’s best to cut back on the consumption of trans-fats and the highly processed insulin-busting carbohydrates.  Most of us know that diets are usually counter-productive and that food marketers will say absolutely anything to make us buy their foodstuff.  There is little mystery left.

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health”  Hippocrates 

How many of us stop and think about the lifecycle of the food we eat?  Do you think about food, or nourishment? Look at it, sniff it, touch it, and sniff it again. What is it?  Is it edible? Will it be tasty? Will it make my body happy or will it leave me feeling sick?  Animals ask these questions every day; the answer is fundamental to their health and survival, just like they are to humans.

Is it Food?

For humans, if it smells and tastes good, we will eat it..   Making the call on edibility has been a fairly straightforward task throughout most of our existence.  But now, as we “evolve,” we find ourselves playing a nutritional board game in which the identification of edible, healthful food has become an increasingly complex and difficult task.   We are now faced with a bewildering array of chemicals and substances that may or may not be good for our bodies.  Increasingly, the answer to the simple question; “Is it food?” is “I’m not sure.

This is something our grandparents didn’t have to worry about.  Even the dullest child could recognise food.  Today, the situation is far from simple. Are Pop-tarts foods?  Is a Power-Bar food?  Are breakfast cereals foods?  What about all those other packaged items on our supermarket shelves? Our grandparents would be mystified with many of the products.

Pay attention to the food you eat, could see your grandparents of eating it?  Is it food, or is it a modern food product?



Artical of the week: Artificial Sweeteners May Change Our Gut Bacteria in Dangerous Ways – Ingesting artificial sweeteners might lead to—of all things—obesity and related ailments such as diabetes: the sweeteners appear to change the population of intestinal bacteria that direct metabolism, the conversion of food to energy or stored fuel Using Probiotics for Healthy Traveling – When we travel, particularly overseas, we are at risk from a wide variety of microbes that our bodies are not normally exposed to. And, given that travel frequently can involve a change of time zones, lack of sleep, eating out a lot, air travel, and other stressors that we would not encounter in the familiar routine of home, our immune system is likely not firing on all cylinders during that time away either. 10 Fruits and Vegetables That Should Be in Your Diet Fruits and veggies help boost the immune system, increase energy, keep us full, and protect us from disease and illness. We often understand the importance of adding more of these foods to our diets, but many of us still struggle to consume the recommended doses.

Suppversity: Resistance Training, Not Starving Yourself or “Cardio” is Key to Successful Fat (!) Loss — Metabolic Stress Appears to Determine Improvements in Body Composition & Health -It’s not the guy or gal who diets the hardest who will lose the largest amounts of body fat. In view of the fact that being “overfat” is also associated with being “undermuscled”, how you train can seriously impact your body composition, stop jogging and start lifting.

Strength Sensei: The 20+ Muscles You’re Forgetting & Why They Continue to Weaken – They also don’t wear orthotics, Nike 6.0’s, or high heels.  Hunter-gatherers go barefoot, protect their feet with sandals, or wear a very thin fabric wrap. Babies are born barefoot, and usually don’t wear anything on their feet until Mom or Grandma takes them to OshKosh.  In both cases, this means strong untainted feet that are used as designed.  The weight is distributed on the 3 pads of the foot, with significant support from a solid arch.  And the bones and muscles stay strong because they’re consistently loaded.

CrossFit Hackney Levels Spreadsheet

CrossFit Hackney Russian Squat Programme