Sort by tags

CFH Training Plan 16/11/2015 – 22/11/2015

Posted 15th November 2015 by Josh Schouten

Week 2 of 10 Energy System Training

COACHES COMMENT:

The “concomitant trainer”

A “concomitant trainer” is my way of labelling someone who thinks they should be doing more WODs when the CrossFit program is focused on building strength, or on the flip side of that they say they need to do more strength training when the CrossFit programming focuses more on WODs. These athletes are often the ones that will make little progress because they are always “toing and froing” between too many different programs.

Many of us understand that strength training can interfere with cardio training and vice versa. If your goal is to get fit and improve your total work capacity you need to be focusing on energy system training (EST) and not overdoing strength training or both. If your goal is to get stronger you need to limit your exposure to EST, as you will not see any gains if volume is too high. It should be no surprise to hear that your training needs to be focused and you need to stick with it for a minimum of 12weeks to see the improvements. Don’t believe me? That’s fine, continue with your overtraining, your additional strength or your additional EST and lets see how much you can improve in the next 12 weeks. My guess; not very much, and certainly nowhere near as much as you could have by following one program and getting enough recovery between training sessions.

Last week we published a blog post about training goals and following the right program to achieve your goals. So why are you training again? What are you training for? If you’re training for health and fitness guess what, its not healthy to train everyday. Research has suggested that health and fitness can be achieved with 3-4 training sessions per week, any more than that is simply overtraining and elevating stress levels that impact strength gains, body composition gains, and health markers (overtraining is unhealthy). If your goal is to be an athlete and take part in competitive sports then you will need to train more than 3-4times a week. The reality of competitive sport is that sport can be unhealthy. High level athletes are generally not healthy, they are pushing the limits of their bodies to reach a certain level and it can be easy to step over these limited and get injured, get sick, or even end an athletic career. It’s a risk many high level athletes are will to take, but are you?

The type of training you do and the amount of rest you have between training days will impact your results. Lifting heavy weights and performing high intensity interval training (WODS) has a huge impact on the central nervous system (CNS). The CNS takes a good 48hours+ to recover fully from this style of workout. This is why we deliberately program a pure gymnastics session on Thursdays CrossFit classes and no weighted strength or EST work. After 3 days of lifting weight and performing EST the body needs a rest day, or it needs a day of movement to aid recovery. Until recently we also didn’t have a CrossFit class on Sundays for the same reason, but the feedback from the survey has changed this and we hope that members are training smart and taking a minimum of 2 full days of rest each week.

As the EST phase continues you will notice the Monday and Tuesday CrossFit classes will have a more anaerobic or low level MAP (Max Aerobic Power) focus. On Wednesdays we will focus on lactic or longer MAP sessions. Athletes can recover quickly from anaerobic training sessions and low level MAP sessions and have the ability to train again the next day, there is very little impact on the CNS. Strength training, lactic training and longer MAP sessions are in a totally different playing field, as they will have a huge impact on the CNS. After these session’s athletes need to take 48+ hours to recover fully, it’s pointless training again in the next 24hours as strength and performance will be impacted greatly. Have you ever had trouble sleeping after a training session? Do you ever get the shakes after a training session? This is you CNS responding to the train session you have been doing and a clear sign that you are due for a rest day.

In 2015 the CrossFit classes have follow a very well structured design to keep adaptations coming and to keep training interesting. We spent 16 weeks focusing on raw strength training with the Juggernaut phase. We then spent 16 weeks focusing on an explosive strength with the Russian Squat program and huge amounts of Olympic lifting. The new EST phase is the current focus and this will run until February 2016.

When will you start to be smarter about your training? When will you start following a dedicated program for success? Nobody can train all elements of fitness at once, and see consistent improvements. Our bodies adapt very quickly to a particular style of training and performance and body composition progress will slow down over time. The best way to keep the improvements coming is to periodize your training and change focuses every 12-16weeks.

RECOMMENDED WEEKLY READING:

T-Nation: The 4 Riskiest Types of Exercise – All forms of training have a risk-to-reward ratio. Do the benefits outweigh the injury risks? With some forms of exercise, yes. Others, no. And sometimes, the training style is beneficial but the weekend warrior just isn’t ready for it… yet. Check out this list of the riskiest forms of activity

T-Nation: 4 Ways Modern Life is Making You Fat – You train hard, your diet is pretty good, and yet you’re still struggling to reach your goals. Why? In today’s world, we’re losing muscle, storing fat, and getting weaker because we’re exposed to a technologically dominated environment that’s at war with our genetic makeup. Let’s fix that.

The New York Times: A Seismic Shift in How People Eat – There is a consumer shift at play that calls into question the reason packaged foods exist. There was a time when consumers used to walk through every aisle of the grocery store, but today much of their time is being spent in the perimeter of the store with its vast collection of fresh products — raw produce, meats, bakery items and fresh prepared foods.

StrengthSensei: Saturated Fat is Back! – the advice to severely limit dietary fat in favor of starchy carbohydrates—which has been institutionalized and entrenched in government nutrition recommendations, with popular belief following in lock-step—may, in fact, be one of the primary drivers of the obesity and chronic disease epidemics it was originally intended to prevent.

StrengthSensei: Endurance vs. Conditioning – The biggest misconception in sports specific training – For a coach it is crucial to identify whether endurance and/or conditioning are necessary for a certain sports and disciplines. And to assess which the limiting factor of the individual athlete is. So the training program can be specifically tailored to the needs of the individual sport and the limiting factor of the individual athlete. To maximise the efficiency of training and therefore increase pPerformance on the field, court, ice or mat.

DOWNLOADS:

CrossFit Hackney Energy System Training Log Book

MONDAY 16/11/2015

— GET WARM [10min]—

3 Rounds of:
20m Bear Walk
10 Scapular Push-ups (depression, retraction and protraction)
10,10,10 Y,T,W’s

— PART A. [20min]—

Competitor

Performance

Fitness
20min to complete:
4 Rounds of:
A. Seated BNK Strict Press, no back support [10,8,6,4] @3111, 65%,70%,75%,80% :60sec
A2. [8-10] BB Bent Over Row @2112 (use straps), :90		 4 Rounds of:
A. [15,12,10,8] Seated OHP, no back support @3111, 60%,65%,70%,75%, :60sec
A2.[10-12] 1-Arm Standing B/O KB Row @2112, :90		 3 Rounds of:
A. [10-12] Seated DB OHP, no back support @3111, :60sec
A2.[10-12] 1-Arm Standing B/O KB Row @2112, :90

— PART B. MAP4 [25min]—

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
Working in pairs take it in turns to complete:
5 Rounds of:
2min ARMAP:
3 Ring Muslce-ups
MAX Wall Balls in remaining time
Rest 2min
–— 5min Rest —
5 Rounds of
2min ARMAP:
5 C2B Pull-ups
MAX DU in remaining time.
– Rest 2min –		 Working in pairs take it in turns to complete:
5 Rounds of:
2min ARMAP:
5 Strict Pull-ups [Scale: 10 Ring Rows]
5 Strict Ring Dips [Scale: Push-ups]
MAX Wall Balls in remaining time
Rest 2min
–— 5min Rest —
5 Rounds of
2min ARMAP:
5 Strict Pull-ups [Scale: 10 Ring Rows]
MAX DU in remaining time.		 Working in pairs take it in turns to complete:
5 Rounds of:
2min ARMAP:
20 RKBS [moderate]
MAX Wall Balls in remaining time
Rest 2min
–— 5min Rest —
5 Rounds of 2min ARMAP:
15 Strict Ring Rows
MAX DU in remaining time [Scale: 3:1 Single Skips]

TUESDAY 17/11/2015

— GET WARM —

2 Rounds of:
:30sec Hollow Dish Hold
10 Air Squats @3010
:30sec FLR Hold (shoulders protracted)
10 Perfect Push-ups (prosterior pelvic tilt) @2112
5 Wall Walks

— PART A. [20min]—

Competitor

Performance

Fitness
Working in pairs:
4 Rounds of:
A. [10,8,6,4] Back Squats @30×0 ,65%,70%,75%,80% :60sec
A2. [8-12] RTO Ring Dips, 2112, :90		 Working in pairs:
4 Rounds of:
A. [15,12,10,8] Back Squats @3010, 60%,65%,70%,75% :60sec
A2. [6-12] RTO Ring Press-ups, 2112, :90		 Working in pairs:
3 Rounds of:
A. [20,15,10] Back Squats @3010, :60sec
As the reps go down the weight goes up
A2. [6-12] P-Bar Push-ups, @2112, :90

— PART B. MAP2 [32min]—

Competitor

Performance

Fitness
“Anaerobic Lactic Power Test #2” Concept2 Rower – Adjusted by bodyweight
Working in teams of 3:
P1: 0:00, 6:00, 12:00, 18:00, 24:00
P2: 1:30, 7:30, 13:30, 19:30, 25:30
P3: 3:00, 9:00, 15:00, 21:00, 27:00
5 x :60sec all out lactic power test, record each interval distance.
— 5min Rest —
Within the 5min rest:
Perform:
1 x :30-60sec Wall Facing Handstand Hold
Rest :60
1 x :30-:60sec FLR Hold
Easy: On P-Bars
Hard: On Rings

WEDNESDAY 18/11/2015

— GET WARM —

2 Rounds of:
5 Tall Muscle Snatch
4 High Hang Power Snatch
3 Hang Power Snatch
2 Segmented Power Snatch, pause above the knee
1 TEMPO OHS 5050

— PART A & B. [25min]—

Competitor

Performance

Fitness
PART A. Work in pairs and take it in turns to complete:
8 Snatch @60%
Rest 2min
7 Snatch @70%
Rest 2min
6 Snatch @80%
Rest 2min
5 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.
–
PART B. 8min E2MOM (4sets) of:
[4-5] Snatch Lift-off @100-120% of 1RM Snatch, :90
– Stay over the bar, start with the weight on the balls of your feet and lift with your legs (more quads)		 PART A. Work in pairs and take it in turns to complete:
5 Hang Power Snatch @50%
Rest 2min
5 Hang Power Snatch @60%
Rest 2min
7 Segmented Power Snatch, pause above the knee @70%
Rest 2min
7 Segmented Power Snatch, pause above the knee @80%
–
The “Segmented 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.
–
PART B. 8min E2MOM (4sets) of:[4-5] Snatch Lift-off @100-120% of 1RM Snatch, :90
– Stay over the bar, start with the weight on the balls of your feet and lift with your legs (more quads)		 PART A. Work in pairs and take it in turns to complete:
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
–
PART B. 8min E2MOM (4sets) of:
[3-4] Snatch Segmented Deadlift, 3sec pause below the knee and in the power position
– Stay over the bar, start with the weight on the balls of your feet and lift with your legs (more quads), pause just below the knee for 3set and then continue the lift to the power position, pause her for 3 sec

— PART B. MAP1 [20min] —

Competitor

Performance

Fitness
Working in pairs and take it in turns to complete rounds of:
PART 1. 
8 Rounds of: In :30seconds:
2 Power Snatch (moderate)
MAX DU in remaining time
Rest :30sec
— Rest 4min —
–
8 Rounds of: In :30seconds:
4 Deadlifts (moderate)
MAX Burpees in remaining time
— Rest 4min —
–
PART 2.
Arobic Power Test #1 “Four Minute O’Neill Fitness Test
4min Max Distance Row“		 PART 1. Working in pairs and take it in turns to complete rounds of:
8 Rounds of: In :30seconds:
2 Hang Power Snatch (moderate)
MAX DU in remaining time
Rest :30sec
— Rest 4min —
–
PART 2. 
Arobic Power Test #1 “Four Minute O’Neill Fitness Test
4min Max Distance Row”
— Rest 4min —
–
8 Rounds of: In :30seconds:
4 Deadlifts (moderate)
MAX Burpees in remaining time		 PART 1.
Arobic Power Test #1 “Four Minute O’Neill Fitness Test
4min Max Distance Row”
— Rest 4min —
–
PART 2. Working in pairs and take it in turns to complete rounds of:
8 Rounds of: In :30seconds:
4 Deadlifts (moderate)
MAX Burpees in remaining time
Rest :30sec
— Rest 4min —
–
8 Rounds of: In :30seconds:
10 RKBS (moderate)
MAX DU in remaining time [Scale: Single Skips]

Coaches Notes: Make sure exh group completes the workouts in the correct order.  There is 4min rest between each workout in which time the group must prepare for the next 4min of work. Share the equipment ot save time, effort and space.

THURSDAY 19/11/2015

— 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. 3 rounds of:
[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. 3 rounds of:
[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. 3 rounds of:
[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. 3 rounds of:
[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

FRIDAY 20/11/2015

— GET WARM —

3 Rounds of:
5 TEMPO Front Squats 4011
5 Strict Press
5 Thrusters – on the last repetition place the back behind the neck
5 Standing Good Mornings
10 Alt back lunges with bar on back

— PART A&B. [25min] —

Competitor

Performance

Fitness
PART A. 4 Rounds of:
A.[5,5,5,5] Pause Front Squats @3311 70-80%, :90
–
PART B. 3 Rounds of:
B. [20-24] DB/KB Walking Lunges @2010, :60
B1. [10-12] Seated Good Morning @3010, :60		 PART A. 4 Rounds of:
A.[6,6,6,6] Pause Front Squats @3111 65-75%, :90
–
PART B. 3 Rounds of:
B. [20-24] DB/KB Walking Lunges @2010, :60
B1. [10-12] Seated Good Morning @3010, :60		 PART A. 3 Rounds of:
A.[8,8,8] Front Squats @4011, :90
–
PART B. 3 Rounds of:
B. [10-15ea] DB/KB Split Squats @2010, :60
B1. [10-15] DB RDL @3010, :60

— PART B. MAP3 [19min]—

Competitor

Performance

Fitness
In teams of 5:  Have 2 barbells setup for the thrusters to allow the next athlete to start their round on the spare bar.  Athletes need to get on and off the bike as fast as possible.
Complete 6 rounds each of:
Start next interval:
P1: 0:00, 3:00, 6:00, 9:00, 12:00, 15:00
P2: 0:30, 3:30, 6:30, 9:30, 12:30, 15:30
P3: 1:00, 4:00, 7:00, 10:00, 13:00, 16:00
P4: 1:30, 4:30, 7:30, 10:30, 13:30, 16:30
P5: 2:00, 5:00, 8:00, 11:00, 14:00, 17:00
—
:30sec Thrusters (light)
:30sec RKBS (heavy)
:30sec AirFit Bike (MAX cals) (hard)
Rest :90sec

SATURDAY 21/11/2015

— GET WARM —

3 Rounds of:
Crawl the length of the gym keeping the knees off the ground, but as close to the ground as possible
10 Scapular pull-ups (Scapular elevation and depression) – the arms are straight and only the shoulders move, you do not bend the arms.


— PART A & B [30-25min] —

Competitor

Performance

Fitness
PART A. 20min E2MOM (5sets):
min 0,4,8,12,16: [4-6] Flat BB Bench, @30×0 @65-75%
min 2,6,10,14,18: [4-6] Strict Pull-ups, @30×0 (weighted)
–
Immediately followed by…
–
PART B. 10min EMOM (5sets):
odd: [3-6] RTO Ring Dips EXPLOSIVE
even: [3-6] Strict Chin-ups EXPLOSIVE		 PART A. 16min E2MOM (4sets):
min 0,4,8,12: [6-8] Flat BB Bench, @30×0 @60-70%
min 2,6,10,14: [4-8] Strict Pull-ups, @30×0 (weighted)
–
Immediately followed by…
–PART B. 12min EMOM (3sets):
min: 0,4,8: [5-6] RTO Ring Dips @3010
min: 2,6,10: [8-10] Supinated Grip B/O BB Rows @3010		 16min E2MOM (4sets):
min 0,4,8,12: [8-10] Flat DB Bench @3010
min 2,6,10,14: 1 Eccentric Pull-up as slow as possible
+ 10 Strict Ring Rows 2111
–
Immediately followed by…
–
PART B. 12min EMOM (3sets):
min: 0,4,8: [5-10] Push-ups @3010
min: 2,6,10: [8-12] KB SDLHP @21×0

— PART C. [23min]—

Competitor

Performance

Fitness
5 Rounds of (10min):
In :60seconds:
5 TTB
5 Push-Press (heavy)
MAX Box Jump, Step Down in remaining time
Rest :60
–
— Rest 3min —
–
5 Rounds of (10min):
In :60seconds:
5/3 Strict HeSPU
5 V-Ups
MAX Air Squats in remaining time
Rest :60		 5 Rounds of:
In :60seconds:
5 TTB [Scale: K2E, Knee Raises]
5 Push-Press (moderate)
MAX Box Jump, Step Down in remaining time
Rest :60
–
— Rest 3min —
–
5 Rounds of:
In :60seconds:
5/3 HeSPU [Scale: Inverted Press on P-bars]
5 V-Ups [Scale: Dbl Crunch]
MAX Air Squats in remaining time
Rest :60		 5 Rounds of:
In :60seconds:
5 Hanging Knee Raises [Scale: V-ups, Dbl Crunch]
5 Push-Press (moderate)
MAX Box Jump, Step Down in remaining time
Rest :60
–
— Rest 3min —
–
5 Rounds of:
In :60seconds:
5 Press-ups
10 Ab-mat Sit-ups
MAX Air Squats in remaining time
Rest :60

SUNDAY 22/11/2015

— GET WARM —

3 Rounds of:
5 Deadlifts
5 High Hang Power Cleans
5 Push-Press
5 Mid-Hang Power Cleans
5 Power Jerks

— PART A. [20min]—

Competitor

Performance

Fitness
16min E2MOM (8 sets):
00:00-08:00
2 Hang Power Clean
+ 1 Power Clean
+ 1 Power-Jerk @65-75%
10:00 – 16:00
2 Power Clean
+ 1 Jerk @70-80%		 16min E2MOM (8 sets):
00:00-08:00
1 Deadlift
+ 2 Hang Power Clean
+ 1 Power-Jerk @60-70%
10:00 – 16:00
2 Power Clean
+ 1 Jerk @70-80%		 16min E2MOM (4set of each):
00:00-08:00
1 Deadlift
+ 3 High Hang Power Cleans
10:00-16:00
1 Deadlift
+ 1 High Hang Power Clean
+ 3 Push-Press

— PART B. [30min] —

Competitor

Performance

Fitness
PART 1.
Concept 2 Vo2max TEST 2K Row
— Rest 5min —
PART 2.
Run 800m
Rest 4min
Run 400m
Rest 2min
Run 200m