Week of the new Energy System Training (EST) phase has arrived, just in time to keep everyone warm in the winter months. Expect to be hot and sweaty for the majority of the CrossFit classes ahead.
The new EST phase will introduce the new goal-based training system designed to help members choose a program suited to their goals. Please find full details of these changes here in this blog post here.
As EST is all about working for a specific time domain we will not be adding Rx weights to the workouts. The objective of these workouts is to train the energy systems and athletes need to understand their individual abilities. Certain exercises will have a suggest level of intensity such as heavy, moderate or light. Each athlete can then decide what weight will suit him or her for this exercise and the time domain of the workout.
If you are unable to perform the movements at a steady pace for the duration of time you need to scale immediately and keep moving. If you fail to keep moving you are failing to train the specific energy system. If your goal is to improve your work capacity and get fitter you need to be smart about your training and choose both a weight and an exercise that allows you to train the required energy system.
For example, you might start the workout doing Chest-2-bar pull-ups, but after the second round you might start failing these repetitions. The smart athlete will then scale and start doing chin over the bar pull-ups. After a couple more sets the athletes grip or strength might start to fatigue and they will need to move to ring rows. KEEP MOVING; take weight of the bar, turn and overhead squat into a front squat, or a kettle bell goblet squat or even an air squat.
KEEP MOVING IS THE NAME OF THE ENERGY SYSTEM GAME
RECOMMENDED WEEKLY READING:
StrengthSensei.com: Make Meat Mandatory: For a Better Body and a Longer (Stronger) Life – “More importantly, they lowered their blood pressure and improved the other critical biomarkers for heart disease. Which is typical when you combine animal protein with a low-carbohydrate eating strategy. Generally, we see lower triglycerides, higher HDL (good) cholesterol, and the transition from small-dense LDL cholesterol particles to large-fluffy benign ones.”
Ergo-log: Less Pain with Fish Oils – Performing at high level is a painful business, so athletes, gurus and scientists are always on the lookout for substances that can help enhance performance by reducing pain. Japanese researchers discovered one that you can buy in almost every supermarket: old-fashioned fish oil capsules.
T-Nation: Kill Bad Bacteria to Sto Cravings – Your diet creates an environment for your gut bacteria – both good and bad. Researchers call it an ecosystem. Problem is, when you try to change your diet, your “bad” gut bacteria will demand to be fed, making you experience cravings. It’s a lot like withdrawal symptoms.
The Healthy Homeeconomist.com: How Prebiotics Benifit the Gut – By nourishing these helpful microbes known as probiotics, a prebiotic effect occurs where there is an increase in the activity of healthy bacterial colonies such as bifidobacteria and lactobacilli. This strengthens the gut environment and provides resistance to invading pathogens thereby shoring up the immune system.
T-Nation: Stop Icing your Injuries – Turns out, icing your injuries doesn’t help and may even hinder the healing process. Luckily, there are better methods. Read this.
3 Rounds of:
10 KB Goblet Squats
10 KB Goblet Alt Back Steps
15 RKBS
— PART A. [20min]—
Competitor
Performance
Fitness
4 Rounds of:
A. [12,10,8,6] Back Squats @30×0, 60%,65%,70%,75%, :60sec
A2. [8-10] BB Bent Over Row @2112, :90sec
4 Rounds of:
A. [15,12,10,8] Back Squats @3010, 60%,65%,70%,75%, :60sec
A2.[10-12] 1-Arm Standing B/O KB Row @2112, :90sec
3 Rounds of:
A. [20,15,10] Back Squats @3010, :60sec, as the reps go down the weight goes up
A2. [10-12] 1-Arm Standing B/O KB Row @2112, 90
— PART B. MAP1 [21min]—
WARNING: If you can not perform a weighted pull-up (BW + 33% of BW, you should not be doing kipping pull-ups)
Competitor
Performance
Fitness
4 Rounds of (8min) @80%:
:30sec OHS [Scale: Front Squat] (light) :30sec Rest
:30sec C2B Pull-ups [Scale: Kipping Pull-ups] :30sec Rest – Rest 5min –
– 4 Rounds of (8min) @80%:
:30sec BB Front Rack Alt Fwd Lunges (light) :30sec Rest
:30sec RKBS (heavy) :30sec Rest – Rest 5min –
4 Rounds of (8min) @80%:
:30sec Front Squats [Scale: Goblet Squat] (light) :30sec Rest
:30sec Pull-ups [Scale: Ring Rows] :30sec Rest – Rest 5min –
– 4 Rounds of (8min) @80%:
:30sec Alt Back Step with BB on back (take from the rack) (light) :30sec Rest
:30sec RKBS (heavy) :30sec Rest – Rest 5min –
4 Rounds of (8min) @80%:
:30sec KB Goblet Squats [Scale: Air Squat](moderate) :30sec Rest
:30sec Ring Rows :30sec Rest – Rest 5min –
– 4 Rounds of (8min) @80%:
:30sec KB Goblet Alt Back Steps :30sec Rest
:30sec RKBS (moderate) :30sec Rest – Rest 5min –
Anaerobic Lactic Power Test #1 Burpee Repeat Test 4 Rounds of:
:40sec MAX Burpees to 6″ Target :20sec Rest
Anaerobic Lactic Power Test #1 Burpee Repeat Test 4 Rounds of:
:40sec MAX Burpees to 6″ Target :20sec Rest
Anaerobic Lactic Power Test #1 4 Rounds of:
:30sec All Out Row for Distance :30sec Rest
TUESDAY 10/11/2015
— GET WARM —
3 Rounds of:
5 Muscle Cleans
5 Strict Press
5 High Hang Power Cleans
5 Push-Press
5 Hang Power Cleans
5 Push-Jerk
— PART A. [20min]—
Competitor
Performance
Fitness
16min E2MOM (8 sets): 00:00-08:00:
1 Hang Power Clean
+ 1 Power Clean
+ 1 Power-Jerk @60-70% 10:00 – 16:00: Power Clean + Jerk @70-80%
16min E2MOM (8 sets): 00:00-08:00:
1 Deadlift
+ 1 Hang Power Clean
+ 1 Power Jerk 10:00 – 16:00:
1 Power Clean
+ 1 Power Jerk
16min E2MOM (4set of each) First: 5 High-Hang Power Cleans Second: 8 Push-Press
— PART B. MAP2 [32min]—
Competitor
Performance
Fitness
7 Rounds of (14min):
:30 Hang Power Clean & Jerk (moderate)
:30 TTB :60 Rest -Rest 4min-
– 7 Rounds of (14min):
:30 Deadlift (moderate)
:30 Ab-mat Sit-ups :60 Rest
7 Rounds of (14min):
:30 Hang Power Clean & Jerk (moderate)
:30 TTB [Scale: K2E, Knee Raises] :60 Rest -Rest 4min-
– 7 Rounds of (14min):
:30 Deadlift (moderate)
:30 Ab-mat Sit-ups :60 Rest
2 Rounds of:
12 Band Face Pulls
12 Band Upright Rows
12 Band Pull aparts
12 Band Bent Over Rows
12 Push-ups
— PART A. [20min]—
Competitor
Performance
Fitness
On the :90sec for 12min (4sets): first:[4-7] Flat BB Bench, @30×0 70-80% second:[4-7] Strict Pull-ups, @30×0 (weighted) – Immediately followed by… – 8min EMOM (4sets): odd: [3-6] Strict Ring Dips, @2111 even: [3-6] Strict Chin-ups, @2111
On the :90sec for 12min (4sets): first: [6-8] Flat BB Bench, @3010 60-70% second: [2-3] Eccentric Chin-ups, @5000 – Immediately followed by… – 8min EMOM (4sets): odd: [6-8] P-Bar Push-ups, @3010 even: [6-8] Strict TEMPO Ring Rows @3111
16min E2MOM (4sets): first: [8-10] Flat DB Bench @3010 second:1 Eccentric Pull-up as slow as possible
+ [6-8] Strict TEMPO Ring Rows @3111 – Immediately followed by… – 8min EMOM (4sets): odd: :30sec P-Bar Push-ups, @3010 even: :30sec KB SDHP
— PART B. —
Competitor
Performance
Fitness
– Anaerobic Lactic Endurance Test #1 – For time
500m Row – Walk Rest EXACTLY :90sec –
500m Row
– – Rest 5min-
– In the remaining time complete AMRAP of: @85% Speed:
10UB Wall Balls (heavy)
10UB RKBS (heavy)
10UB Burpees AFAP – Hard – 3min Rest –
– Anaerobic Lactic Endurance Test #1 – For time
500m Row – Walk Rest EXACTLY :90sec –
500m Row
– – Rest 5min-
– In the remaining time complete AMRAP of: @85% Speed:
10UB Wall Balls (heavy)
10UB RKBS (heavy)
10UB Burpees AFAP – Hard – 3min Rest –
– Anaerobic Lactic Endurance Test #1 – For time
500m Row – Walk Rest EXACTLY :90sec –
500m Row
– – Rest 5min-
– In the remaining time complete AMRAP of: @85% Speed:
10UB Wall Balls (moderate)
10UB RKBS (moderate)
10 Cal Assult Bike – HARD – 3min Rest –
Coaches Notes: The competitor athletes will go first on the Lactic Endurance Test, as they will be th fastest. The performacne guys and girls will complete their row next. The fitness guys and girls should then be able to start after finishing their 8min E2MOM.
THURSDAY 12/11/2015
— GET WARM —
Shoulder Stabalisation Work and ROM work:
[10-15ea] Lateral External Rotation w/ Band
[10-15] Lateral Behind the Back Raises to 45deg
[10-15] Overhead Rotations Forward + 10sec hol in stretch position
[10-15] Overhead Rotations Backward + 10sec hold in stretch position
[10-15] Bilateral Overhead Straight Arm Press and Pulls + 10sec hold
[10-15] Inward and outward for the T-spine posiion and the hands down position
[10-15] Lateral circlies inward and outward + 10sec hold
[10-15] Reapet circles and inward outward with arms behind back and low
— GYMNASTIC —
Beginner
Intermediate
PART A.
[4-8] Strict Eccentric Ring Muscle-ups w/ feet on floor – start with eccentric dip lower until feet on floor – rotate the rings slowly into a false grip – bend knees and lower to straight arm position with palms turned out – slow on concentric and rotation of the rings into dip catching position – Jump to top position RTO
[6-12] Uneven Hand Press-up to 1-Arm Extension – working toward 1-arm press-up on p-bars
[8-10] Inverted Ring Row Sit-Backs
– PART B.
[5-7] P-Bars (5-10sec) Bridge Up Hold to (5-10sec) Tuck L-Sit
[6-12] RTO Ring TEMPO Push-up, 30×1
[6-12] Strict Hollow Body TEMPO Ring Rows, 31×0 – Full scapular retraction & protraction
– PART C.
Accumulate 3min FLR Hold
HARD: Rings
EASY: P-Bars
PART A.
[4-8] Strict Eccentric Ring Muscle-ups – start with eccentric dip – hold false grip – move slowly on through transition – slow on concentric – Jump to top position RTO
[10-12] Uneven Hand Press-up to 1-Arm Extension – working toward 1-arm press-up on p-bars
[5-10] Inverted Tuck Rows – hold false grip
– PART B.
[5-7] P-Bars (5-10sec) Bridge Up Hold to (5-10sec) L-Sit or Straddle
[6-12] RTO Ring TEMPO Push-up, 30×1 – HARD: Full external rotation – EASY: Pressing external rotation
[6-12] Strict Hollow Body Ring TEMPO Rows w/ Feet on Box, 31×0 – Full scapular retraction & protraction
– PART C.
Accumulate 3min FLR Hold
HARD: Rings
EASY: P-Bars
In teams of 4: 2 Blocks of: [3min AMRAP of:
15 Front Squats (light)
Max Cals Row in remaining time – Rest 3min – 3min AMRAP of:
15 Front Squats (light)
Max Assult Bike Cals in remaining time – Rest 3min- ]
In teams of 4: 2 Blocks of: [3min AMRAP of:
15 Back Squats from rack (moderate)
Max Cals Row in remaining time – Rest 3min – 3min AMRAP of:
15 Wall Balls Squats (light)
Max Assult Bike Cals in remaining time – Rest 3min- ]
2 Blocks of: [3min AMRAPof :
15 Back Squats from rack (light)
Max Cals Row in remaining time – Rest 3min – 3min AMRAP of:
15 Wall Balls (light)
Max Down Ups in remaining time – Rest 3min- ]
SUNDAY 15/11/2015
— GET WARM —
3 Rounds of:
5 Tall Muscle Snatch
5 Snatch Strict Press BNK
5 High-Hang Power Snatch
5 Mid-Hand Power Snatch
— PART A. [15min]—
Competitor
Performance
Fitness
Power Snatch Output:
8 Power Snatch @60% Rest 2min
8 Power Snatch @70% Rest 2min
8 Power Snatch @80% Rest 2min
8 Power Snatch @85%
– These are not touch and go repetitions. Do 1 rep, step away from the bar and then come back to the bar when ready to go.
Hang Power Snatch Output:
8 Hang Power Snatch @50% Rest 2min
8 Hang Power Snatch @60% Rest 2min
8 Power Snatch @70% Rest 2min
8 Power Snatch @80%
– The “Power Snatch” reps are not touch and go repetitions. Do 1 rep, step away from the bar and then come back to the bar when ready to go.
High-Hang Power Snatch Output:
5 High-Hang Power Snatch Rest 2min
5 High-Hang Power Snatch Rest 2min
5 High-Hang Power Snatch Rest 2min
5 High-Hang Power Snatch
– Focus on form, relax the arms and use the shoulders to shrug the bar above you head.
— PART B. [30min] —
Competitor
Performance
Fitness
– Aerobic Endurance Test #3-‘
30minutes to complete:
5K Run or Row
