CFH Training Plan 23/11/2015 – 29/11/2015
Week 3 of 10 Energy System Training
COACHES COMMENT:
It was a nice surprise to have so many messages regarding last weeks coaches comments and the follow-up risk-to-reward blog posts (part 1 and part 2). I was surprised to hear how many people agreed with the ethos and supported the message being shared. If only more people could take the time to read these posts as I know a number of members at Momentum who are doing themselves an injustice by following the wrong training principle, no matter how hard we try to educate them. This week I plan to touch a little on the human performance curve, and why so many athletes fail to make continual improvements, they simple plateau in their training and wonder why?
Are you human? If so the human performance curve applies to you. As you can see, performance is actually improved with a certain amount of stress, but once that stress becomes episodic or chronic, our performance actually goes down. It is important to remember that stress (cortisol levels) varies from one person to another and there are many lifestyle factors that contribute to stress levels including work, relationships, digestive health, nutrition, toxins, sleep, training, rest, recovery…etc.
Many of us come to the gym to make improvements in health and fitness, therefore our goals should be to find the sweet spot where performance continues to improve at a steady rate. Those who train 3-4times a week and follow a well structure training protocol will see steady increase in overall performance as long as their lifestyle matches their goals. Others can have perfect nutrition, 8+ hours of sleep, a stress-free job and still fail to make improvements due to high volume training practices and failing to understand how to train effectively. For example, we are currently following a Energy System Training protocol that is combining strength training, anaerobic power and endurance training, as well as aerobic endurance and power training. Did you know:
It takes 5 minutes for most athletes to recovery fully from alactic training – there is little or no real CNS fatigue and no lactic produced
It takes 120 minutes (2hr) for most athletes to recovery fully from lactic training – the time needed to take out the garbage (lactic)
It takes 2160 minutes (36hr) for most athletes to recovery fully from aerobic training – there are high levels of CNS activity and muscle fatigue
These are seen as the minimum amount of time it takes for most people to recover after these sessions. Any training within this recovery period can increase stress levels beyond optimal and impact training progress and health. For example doing heavy met-con on a Wednesday evening (aerobic training) and then training again on the thursday is not only pointless, but actually has a negative impact on your health and performance. For many of us this is the last thing most of us want to do, especially if our goal is to get lean because cortisol is signaling the body to store fat. “Specifically, the body directs fat storage in the abdomen, around the organs, where there are more receptors for cortisol and a greater supply of blood. A lot of research has been done on this in the last few years highlighting the contribution of stress to abdominal fat in particular.”
I do my best to make the CrossFit program target different energy systems and different muscle groups on a daily basis, but its not always possible to do this for each individual who follows multiple programs, goes for a run, does a spin class, thinks they are superhuman and train twice a day (possible the same energy system?).
If your training for “wellness” you need to take note that high level sport is typically not healthy and athletes who want to complete at a high level need to find smart ways to deal with a high stress environment. Typically high-level athletes don’t hold down a full-time day job and can afford to eat and sleep a lot more than the general gym person. Be smart about your training and make sure your training goals match you training ethos. Nobody can outperform the human performance curve…
RECOMMENDED WEEKLY READING:
T-Nation: Fish Oil: You’re Using It Wrong – Clearly, it would behoove the human race if we could keep the ratio of omega-6 fatty acids to omega-3 fatty acids at approximately 3 to 1, the way that nature intended. That’s why most well meaning people take fish oil capsules.
Suppversity: Health & Weight Loss Start in the Gut: Probiotics Trigger Fat Loss Without Dieting | Casein Improves Lipid Metabolism – neither casein nor probiotics appear to be game-changers, but eventually you will have to understand that the one trick, supplement or modification of your lifestyle cannot correct the 10,000 mistakes you have or even are still making.
Mercola.com: Is Whole Milk Dairy Better Than Low Fat? – Those who ate full-fat dairy were no more likely to develop heart disease or type 2 diabetes than those who ate low-fat dairy. Further, those who ate full-fat dairy were less likely to be obese. A separate study similarly found that low intake of dairy fat (no butter and low-fat milk and seldom/never whipping cream) was associated with a higher risk of developing central obesity while a high intake of dairy fat (butter, high-fat milk and whipping cream) was associated with a lower risk of central obesity
BetterMovement.org: The Brain is for Movement: Part Two – The body has hundreds of joints, many of which are capable of wide ranges of movement at many angles. As Wolpert points out, for even the simplest tasks, there are nearly an infinite number of possible joint configurations to get the job done. And, for any particular set of joint movements, there are nearly an infinite variety of possible muscular contractions. Remember that there are around 400 muscles in the body and thousands of motor units per muscle.
ScienceDaily: Coconut oil can control overgrowth of a fungal pathogen in GI tract, study in mice suggests – A new inter-disciplinary study led by researchers at Tufts University found that coconut oil effectively controlled the overgrowth of a fungal pathogen called Candida albicans (C. albicans)
DOWNLOADS:
CrossFit Hackney Energy System Training Log Book
MONDAY 23/11/2015
— GET WARM [10min]—
| Complete: 20 Air Squats 20 Ring Rows 20 Puh-ups 20 Walking Lunges |
— PART A. [30min]—
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— PART B. Aerobic Lactic Power Test—
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TUESDAY 24/11/2015
— GET WARM —
| 2 Rounds of each: Working in pairs – 1 person performs exercise while other person makes sure form is 100% perfect. 10 TEMPO Scaplular Push-ups, 2222 – Arms remain straight (SASS), protract and retract scapular holding both the bottom and top position for 2sec. Midline stays TIGHT!!) 10 Scaplular Pull-ups – From a dead hang on the pull-up bar can you depress the shoulder blades? 10 Partner Assisted Scapular Elevations – sit on the floor with legs out straight and arms straight overhead. Depress and elevate scapular through a full range of motion – the partner places their hands above your head at highest elevation point as a target |
— PART A. [30min]—
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— PART B. MAP2 [15min]—
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WEDNESDAY 25/11/2015
— GET WARM —
| 3 Rounds of: 5 Tall Muscle Cleans 5 High Hang Power Cleans (from power position) 5 Mid-Hang Power Cleans 5 Segmented Power Cleans (3sec pause at the knee) |
— PART A. [20min]—
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— PART B. MAP5 [30min] —
Coaches Notes: Set this up to work from one end of the gym to the other. In a line place a thruster bar, space for a burpee, a rower, then another thruster bar, the kettlebell and then the AirFit bike. Athletes can then work form one end of the gym to the other.
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THURSDAY 26/11/2015
— 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 —
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FRIDAY 27/11/2015
— 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. [20min] —
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— PART B. MAP4 [24min]—
COACH NOTE: Take time to teach everyone “PRE-TENSION ON THE BAR.” Now pull yourself down into the pre lift position and pull against the bar as hard as you can, taking the slack without lifting it. Hold this for 10seconds and repeat 3 times.
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SATURDAY 28/11/2015
— GET WARM —
| 15min to teach and practice (get warm): Efficient Burpee Technique – hand position for correct press-up (thumbs to your nipples) – jump back with feet together – jump forward with feet outside the hands Efficient Rowing Technique – legs, hips, arms Efficient RKBS: – stay hollow at the top of the swing – hands stay above the knees in the lower swing (its not a squat) – keep the elbows in contact with the torso throughout the swing |
— AEROBIC LACTIC ENDURANCE TEST #3 [40min]—
COACH NOTE: Each athlete must finish the full round before the next athletes starts. Athletes MUST complete each round in under 5minutes, otherwise the round is over. If they fail to do this they should lower the rowing distance in the next round.
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SUNDAY 29/11/2015
— GET WARM —
| 2 Rounds of: 10 Goblet Squats 10 RKBS 5 KB Turkish Get Ups |
— PART A,B & C. [30min]—
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— AEROBIC POWER TEST #2—
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