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CFH Training Plan 14/12/2015 – 20/12/2015

Posted 13th December 2015 by Josh Schouten

Week 6 of 10 Energy System Training

COACHES COMMENT:

THE PATH LESS TRAVELLED

I wasn’t always strong, in fact at one point in my life I struggled to squat an empty bar with good form, and I had no idea how to perform a press-up correctly, not to mention a clean or a snatch.

Back in the days when Josh and I both competed in Marathons and Triathlons we considered ourselves to be fit and healthy.  It took us a number of years to figure out that the endurance training path is unhealthy and the impact on our bodies was far from positive.

It wasn’t until we found CrossFit (2009) that we started to change our training approach and started to follow a path that lead to improvements in strength, function and wellbeing.  When we first started, neither of us could squat our bodyweight and both of us had zero Olympic lifting or gymnastics ability.  Let’s be honest, my current lifting ability is still far from perfect and I spend a lot of time working on skills and video selfies.  Yes I love to watch myself perform movements  because it often feels like I’m doing it correctly, but the reality can be very different.  I often take lifting advice from Giles Greenwood and Calum McNamara – I listen to my coaches and apply everything they that they share with me – and when they are not about I use video to coach myself.

The older I get, the wiser I become (I hope)… the more I learn, the more I coach, and the more I train, I start to see how CrossFit can be an amazing tool to improve so many aspects of human function, fitness and wellbeing.  On the other hand I can also see how destructive CrossFit can be if used incorrectly. The responsibility of making sure the correct CrossFit path is followed must be jointly managed by the coaches and students.

My training goals:

I lift weights to look good, feel better, be healthier, AND get stronger.  I don’t really care about 1RM max strength, I do not see the point of being able to bench press a car, this isn’t important to me.  I don’t personally care for CrossFit competitions because this is not my training goal.  Neither of these things helps me achieve my goals; especially the looking and feeling good part.

I’m being totally honest, its more important to me to feel positive about my training and finish each session without failing a single repetition and performing every movement with the best form possible.  I still challenge myself by lifting 80-90% loads and I do occasionally fail repetitions or have an ugly rep here and there.  My aim is to keep these to a minimum and focus on quality as much as possible.  I can simply not see the point of hurting my back by doing heavy squat or deadlifts, or hurting my shoulders doing a heavy bench press or pointless kipping movements, and then being in pain for the next 4 days and not being able to train.  I cannot afford to spend a week holed up and not being able to do something I love.

So as a result, I rarely lift heavy loads – heavy for me – and I typically work off percentages and focus on good form.  I spend a lot of time working on the basics – strength with press-ups, pull-ups, muscle-ups, squats, step-up, lunges, isolation exercises, mobility, wrist strength, crawling, handstands, and partial range Olympic drills to improve body awareness, strength and function.   This is the path I choose to follow because it suits my goals.

Don’t get me wrong; lifting heavy weights and competing in competitions is NOT dangerous. Fact is, the basic exercises like squats, deadlifts, presses and pulls, etc.… are incredibly safe, even with heavy loads.  Competing in competitions is also a great way to test your fitness and you push yourself to a new level.   These statements are only true if you are capable of preforming with EXCELLENT technique.  At the risk of sounding like a jerk, 80% of CrossFit gym goers would fall into the category of not having excellent technique.  They don’t have good enough technique to safely reap the rewards of training programs designed for sports “performance” or “competition”. The professional Chinese Olympic weightlifters spend months learning the lifts by using a bamboo stick when they are kids, and somehow CrossFitters automatically progress to bar?  Why is this?  Because most of them don’t appreciate the time it takes to master technique and to build basic strength endurance.  The rat race of our daily lives encourages us to save time and to take shortcuts, which is a major shame, and many of us should know better.

“Personality begins where comparison leaves off. Be unique. Be memorable. Be confident. Be proud.”  – Shannin L. Alde

Strength and technique takes years to build, not days, not week, not months, YEARS.  Why are so many people in such a rush? The majority of CrossFit students would see far better results by improving their muscle endurance and following a path that is specifically design to do achieve this and most likely their individual goals…. CrossFit Hackney Fitness group.

RECOMMENDED WEEKLY READING:

BetterMovement.org: Why Slow Movement Builds Coordination – Many people will look at very slow and gentle movements and think – how can these possibly do anything? Isn’t harder and faster better than slower and softer? This post is an answer to that question

Box Life Mag: 5 Training Traps You Need to Avoid – There’s always more weight to be moved, more reps to be hit, you can always move faster and for longer. Fitness is a never-ending journey. But because it’s a journey, it’s easy for a traveller (or an athlete) to get snared in various pitfalls along the way that stop them in their tracks, send them down the wrong path or even make them regress in their fitness. As such, we must be wary of these common training traps that athletes fall into.

GymnasticsBodies.com: Perfect Pull-ups: Quality Leads to Better Results – The question, then, is not whether or not you are training pull-ups, but rather are you training pull-ups correctly. There are many factors to consider, such as flexibility, volume vs. intensity, and advanced variations, so read on for more details.

Time.com: 6 Things the Most Productive People Do Every Day – We could all be accomplishing a lot more — but then again, none of us wants to be a workaholic either. It’d be great to get tons done and have work/life balance. But how do we do that? I decided to get some answers.

MensFitness.com: 7 ways you’re destroying your sleep cycle – if you’re practicing good sleep hygiene and still tossing and turning at night (or feel exhausted every. single. morning.) one of these other factors could be robbing you of rest.

DOWNLOADS:

CrossFit Hackney Energy System Training Log Book


MONDAY 14/12/2015

— GET WARM [10min]—

Complete 3 Rounds of:
5 Push-ups
5 Burpees
3 Rounds of:
5 Strict press
5 Push-press
5 Power Jerks

— PART A. [20min]—

Competitor

Performance

Fitness

PART A. 6 Rounds of:
[3,3,3,3,3,3] 3-Phase Jerk from Rack @65-75% of 1RM Push-Press, :90
3reps = ( 1 Push-Press, +1 Push-Jerk, +1 Split Jerk)
[2-3] Box Jump (tough height, not max), :60
PART A. 5 Rounds of:
[2+2] Push-Press + Push Jerk @65-75% of 1RM Push-Press, :90
[2-3] Box Jump (tough height, not max), :60
PART A. 5 Rounds of:
[5-6] Push-Press, 3010, :90
[2-3] Box Jump (tough height, not max), :60

— PART B MAP3 [30min]—

Competitor

Performance

Fitness

5 Rounds (15min) of:
:30 OHS (moderate)
:30 Pull-ups
:30 Burpees Over the Bar
:90 Rest

– Rest 3minutes-

4 Rounds (12min) of:
:45 Weight Plate GTOH (heavy)
:45 Burpee onto Weight Plate
:90sec Rest
5 Rounds (15min) of:
:30 OHS (light)
:30 Pull-ups
:30 Burpees Over the Bar
:90 Rest

– Rest 3minutes-

4 Rounds (12min) of:
:45 Weight Plate GTOH (heavy)
:45 Burpee onto Weight Plate
:90sec Rest
5 Rounds (15min) of:
:30 Front Squat (light) [Scale: Goblet Squat]
:30 Ring Rows
:30 Burpees Over the Bar
:90 Rest

– Rest 3minutes-

4 Rounds (12min) of:
:45 Weight Plate GTOH (moderate)
:45 Burpee onto Weight Plate
:90sec Rest

TUESDAY 15/12/2015

— GET WARM —

2 Rounds of each:
Rowing Tekkers– Drive phase: leg, hips, arms
– Recovery phase: arms, hips, legs

Effcient RKBS Tekkers
– Snappy Knee drive
– Keep the elbows in contact with the torso as the KB rises to shoulder heigh.  This will shorten the  radius of the path the KB takes and make the swing faster
– Pull the KB back down once it reaches the top, don;t wait for gravity to do the work

Burpee Tekkers


— 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 5-minutes, otherwise the round is over.  If they fail to do this they should lower the rowing distance in the next round.

Competitor

Performance

Fitness

Working in teams of 3: OPT Repeatability Test:
3 rounds @110% each round with 5min Cut-off time:
Row 250m
10 RKBS 32/24kg
10 Burpees
10 RKBS 32/24kg
10 Burpees
10 RKBS 32/24kg
Row 250m

– Rest 12 minutes between rounds –
Working in teams of 3: OPT Repeatability Test:
3 rounds @110% each round with 5min cut-off time:
Same as Competitor:
RKBS 24/20kg

Note: Rowing distance if you fail to complete a round in under 5min
Woarking in teams of 3: OPT Repeatability Test:
3 rounds @110% each round, 5min cut-off time:
Row 200m
10 RKBS (light)
10 Burpees
10 RKBS
10 Burpees
10 RKBS
Row 200m

– Rest 12 minutes between rounds –

Note: The time take to complete 1 round MUST be less than 5min. If you are taking longer than this you MUST lower the rowed distance

WEDNESDAY 16/12/2015

— GET WARM —

2 Rounds of:
5 Deadlifts
5 Tall Muscle Cleans
5 Front Squats
5 High-Hang Cleans
5 Mid-Hang Cleans

— PART A,B &C. [20min]—

Competitor

Performance

Fitness

PART A. Every :90sec for 5 rounds:
5 Deadlift, 2010, @75-80%

PART B. Every :90sec for 4 rounds:
4 Clean High Pulls, 70-75% of Clean

PART C. Every :90sec for 4 rounds:
[1+1] Hang Squat Clean + Front Squat (variable)
PART A. Every :90sec for 5 rounds:
7 Deadlift, 3010, @65-75%

PART B. Every :90sec for 4 rounds:
4 Hang Clean High Pulls, 65-70% of Clean

PART C. Every :90sec for 4 rounds:
[1+1] Hang Squat Clean + Front Squat
PART A. Every :90sec for 5 rounds:
10 Deadlift, 3010

PART B. Every :90sec for 4 rounds:
5 Hang Clean Shugs

PART C. Every :90sec for 4 rounds:
[1+1] High Hang Power Clean + Front Squat

— PART D. MAP1 [23min] —

Competitor

Performance

Fitness

6 Rounds (24min) of:
2min Repeatability AMRAP of:
4 TnG Cleans (moderate)
8 TTB
12 Wall Balls (heavy)- Rest 2min between rounds -* Each round start back at the cleans
6 Rounds (24min) of:
2min Repeatability AMRAP of:
4 TnG Deadlifts (moderate)
8 TTB [Scale: K2E]
12 Wall Balls (heavy)- Rest 2min between rounds -* Each round start back at the deadlifts
6 Rounds (24min) of:
2min Repeatability AMRAP of:
4 Deadlifts (moderate)
8 Hanging Knee Raises [Scale: V-ups, Double Crunch]
12 Wall Balls- Rest 2min between rounds -* Each round start back at the deadlift

THURSDAY 17/12/2015

— GET WARM —

Shoulder mobility 2 rounds of:
10 Front to Back pass through with stick, pronated grip
10 Back to Front pass theough with stick, supinated grip
10 Straight Arm Banded Pulldowns
In the second round bring the hands closer together.

— GYMNASTIC —

Intermediate

Beginner 

PART A. 3 Rounds of:
[3-5] Partner Assisted Skin the Cat

PART B. Progressive Overload, 5 Rounds of:
[2,1,1,1,1] Eccentric Muscle-ups (progressive overload) – next time add 1 rep [2,2,1,1,1] then [2,2,2,1,1]…

PART C. 3 Rounds of:
[10-12] Inverted Press on Rings
[6-8] Inverted Tuck, False Grip Row to Chin-up

PART D. 3 Rounds of:
[10-12] P-Bar Jump to Side Straddle
[6-10] False Grip Arch Scapluar Retractions

PART E. 3 Rounds of: 
[15-20] Ring Support RTO, Knee Raises
[15-20] Ring Roll-outs
PART A. 3 Rounds of:
[3-5] Partner Assisted Skin the Cat

PART B. Progressive Overload, 5 Rounds of: 
[2,1,1,1,1] Strict Chest to Bar Pull-ups OR [5,5,5,5,5] Jumping Eccentric Ring Pull-ups

PART C. 3 Rounds of:
[10-12] Inverted Press on P-Bars
[5-6] Strict Chest to bar Chin-ups OR Max effort chin over the bar hold (supinated grip)

PART D. 3 Rounds of:
[10-12] P-Bar Jump to Side Straddle (bent Knee)
[6-10] False Grip Arch Scapluar Retractions

PART E. 3 Rounds of: 
[15-20] Ring Support RTO, Knee Raises
[15-20] Ring Roll-outs

FRIDAY 18/12/2015

— GET WARM —

3 Rounds of:
10 BB RDS’s
8 Front Squats
10 Sit-ups

— PART A, B&C. [20min] —

Competitor

Performance

Fitness

PART A. 5 Rounds of:
[5,5,5,5,5] Front Squats, 30X0, @75-80%

– Rest 4min before –

PART B. 1x MAX Front Squats @85% of 1RM Front Squat

PART C. 3 Rounds of:
[12-15] Strict TTB, :60
[8-10] BB RDL 3010, :60
PART A. 4 Rounds of:
{3.3.2} Cluster Front Squats, 30X0, @70-75%
* Perform 3 reps then rack the bar for 15sec, unrack and complete another 3reps and repeat for a total of 9reps.

– Rest 4min before –

PART B. 1x MAX Front Squats @85% of 1RM Front Squat

PART C. 3 Rounds of:
[12-15] Knees to Elbows :60
[8-10] BB RDL 3010, :60
PART A. 4 Rounds of:
[5-6] Front Squats, 30X0, :60
[20] Alternating Sprinters Bridge, :60

– Rest 4min before –

PART B. 1x MAX Front Squats @Best weight lifted in A.

PART C. 3 Rounds of:
[10-12] V-ups (Double Crunches) :60
[8-12] BB RDL 3010, :60

— PART D. Anaerobic Lactic Power #3′
[20min] —

COACH NOTE: The Competitor snatch bar and the deadlift bar are the same weight.

Competitor

Performance

Fitness

Anaerobic Lactic Power #3

Share 1 AirFit bike in a team of 4.  Only 2 athletes will be working at anytime.  1 will be AirFit, the other will be Air Squats, and the remaining 2 athletes will be resting.  Every 2 minutes athletes will change exercises and work for :30sec
P1 start on the AirFit Bike
P2 start on the Air Squats

-then-

P3 start on the AirFit Bike
P4 start on the Air Squats

P1&P2: 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00, 16:00, 18:00
P3&P4: 1:00, 3:00, 5:00, 7:00, 9:00, 11:00, 13:00, 15:00, 17:00, 19:00

5 Rounds of:
:30sec AirFit Bike
1:30 Rest
:30 MAX Air Squats
1:30 Rest

SATURDAY 19/12/2015

— GET WARM —

2 Rounds of:
10 Empty bar bench press
10 Ring Rows
10 Push-ups
8 Chin-ups / 1 Eccentric Chin-up


— PART A & B. [20min]—

Competitor

Performance

Fitness

PART A. 5 Rounds of:
[6,6,6,6,6] 35* Incline Bench, 30×0, @70-77% :90

PART B. 4 Rounds of:
[5-6] Supine Chin-ups, 20×0 (weighted)
[7-9] Ring Dips, 20×0, (weighted)
PART A. 4 Rounds of:
[8,8,8,8] 35* Incline Bench, 30×0, @65-70% :90

PART B. 4 Rounds of:
[3-5] Supine Chin-ups, 5010
[8-10] RTO Ring Press-ups
PART A. 3 Rounds of:
[12,12,12] 35* DB Incline Bench, 30×0, :90

PART B. 4 Rounds of:
[1-3] Eccentric Supine Chin-ups, 6000 (weighted if possible)
AMRAP P-Bar Push-ups, 3010

— PART C. Aerobic Power #2 [15min]—

Competitor

Performance

Fitness

PART C. Aerobic Power #2
Helen
3 rounds of:
400m Run
21 AKBS
12 Pull-ups
PART C. Ms. Helen
3 rounds of:
400m Run
21 RKBS
12 Ring Rows

SUNDAY 20/12/2015

— GET WARM—

2 Rounds of:
5 Snatch Grip Deadlifts
5 Tall Muscle Snatch
5 Snatch grip Behind the neck press
5 Hang Snatch Shrugs (straight arms)
5 High Hang Power Snatch
5 OHS – hold last rep for 10sec in the bottom (if you can not do this you MUST follow the Fitness A,B&C.)
5 Hang Snatch (if you can OHS perform squat snatch, else power)

— PART A,B &C.  [20min]—

Competitor

Performance

Fitness

PART A. Every :90sec for 5 rounds:
4 Snatch Pulls @67-75% of Snatch

PART B. Every :90sec for 4 rounds:
3 Snatch High Pulls, 65-80% of Snatch

PART C. Every :90sec for 4 rounds:
[1+1] Hang Snatch + OHS (variable)
PART A. Every :90sec for 5 rounds:
4 Snatch Pulls @70% of Snatch

PART B. Every :90sec for 4 rounds:
4 Hang Snatch Shrugs 70-75% of Snatch

PART C. Every :90sec for 4 rounds:
[1+1] Hang Snatch + OHS
PART A. Every :90sec for 5 rounds:
6 Snatch Grip Deadlifts

PART B. Every :90sec for 4 rounds:
5 Hang Snatch Shrugs  60-70%

PART C. Every :90sec for 4 rounds:
3 High Hang Power Snatch

— PART C. [30min]—

Competitor

Performance

Fitness

Every 7minutes complete 1 round of:

Work in teams of 3:
Athlete start times:
P1: 0:00, 7:00, 14:00, 21:00
P2: 1:00, 8:00, 15:00, 22:00
P3: 2:00, 9:00, 16:00, 23:00

4 Rounds of:
300m Row
5 Muscle-ups
10 Burpees
15 Wall Balls 9/7kg
20 RKBS (heavy)
30 DU

Rest the remainder of the 7min
Every 7minutes complete 1 round of:4 Rounds of:
300m Row
5 Strict Pull-ups + 5 Strict Dips
10 Burpees
15 Wall Balls 9/7kg
20 RKBS (heavy)
30 DU

Rest the remainder of the 7min
Every 7minutes complete 1 round of:4 Rounds of:
300m Row
10 Ring Rows + 10 Push-ups [Scale; incline]
10 Burpees
15 Wall Balls (light)
20 RKBS (moderate)
30 DU

Rest the remainder of the 7min