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CFH Training Plan 21/12/2015 – 27/12/2015

Posted 20th December 2015 by Josh Schouten

Week 7 of 10 Energy System Training

COACHES COMMENT:

A POSITIVE ATTITUDE

A peacock that sits on his tail is just another turkey. Always make sure you pack your positive attitude into your gym bag before you come to the gym. If your headspace is not in the right place, or if you’ve had a crappy day in the office, you need to take a few deep breaths and put a smile on your dial as soon as you start your workout. I mean, how many times can you hit yourself in the nuts with a hammer before you realise the impact of your own actions?

turkey1. Who wants to train with a TRAINING PARTNER who complains and moans throughout the entire class? Most of us honestly don’t need to hear about your first world problems, if it’s that important I’m sure we can read all about it on your social media updates. #welcometolife #getonwithit

2. A positive attitude helps you cope more easily with the daily affairs of life. The gym is one place where you can dedicate time towards your own PERSONAL GOALS and feeling better about yourself. The majority of us see the gym as a happy place, a place where we can produce some good endorphins and feel good about ourselves. Don’t waste this valuable opportunity of your day.

3. A positive attitude ATTRACTS POSITIVE PEOPLE. The gym is one place where you can find likeminded people who do have a positive “can do” attitude to life. It’s not your workplace, it’s not a funeral, so leave your worries at the door and make an effort to play nicely with others. Who knows you might even make new friends or find the love of your life #gymromance

4. A positive attitude LEEDS TO SUCCESS AND HAPPINESS. With a positive attitude you see the bright side of life, become optimistic, and expect the best to happen. It helps you achieve your goals and attain success; It’s certainly a state of mind that is well worth developing.

5. If you adopt a positive attitude as a way of life, it can bring constructive changes into your life, and makes you happier, brighter and become MORE SUCCESSFUL. A leopard can’t change its spots; we however are responsible for choosing our attitude and making the most of every opportunity to learn, develop and to grow #getmassive

6. In the words of ACDC, “it’s a long way to the top if you want to rock-n-roll.” A positive frame of mind can help you in many ways, such as expecting success and not failure, making you feel inspired, gives you the strength to not give up, the willpower to confront your failures and problems, the ability to BELIEVE IN YOURSELF, show self-esteem, and to increase your confidence.

7. If your positive attitude is strong enough, it BECOMES CONTAGIOUS. It’s as if you radiate strength around you. The right attitude cannot only help you work harder and move closer towards your goals, but it can also help others push themselves to new heights. Positive people often produce more energy which can inspire and motivate others and makes the gym environment even more awesome.

8. Positive gym goers SEE AND RECOGNISE OPPORTUNITIES. No pissing, no moaning, you need to squat, you need to deadlift, you need to press and you need to learn to do pull-ups. You need to tackle your weaknesses and stop focusing solely on your strengths.

9. A positive attitude leads to happiness and success and can IMPACT YOUR WHOLE LIFE. Some of you need to eat better, some of you need to work harder (increase work capacity), many of you need to get stronger, some of you need invest more time in the basics, most of you need to get more sleep, and some of you need to loose some weight. Everybody has something to work on, and everybody has their good, their bad, and their ugly days. A positive “can do” attitude, and the willpower to be the best you can, is the only attitude that can help you rise above the bad and the ugly days and continue to move forward.

10. A positive attitude enables you to LOOK/LISTEN FOR SOLUTIONS, instead of dwelling on problems. Coach’s can offer all of the training advice in the world and even make suggestions to help work around certain injuries. Listen to your coaches and take their advice, that would be the smartest thing to do – they are only trying to help and they do not deserve to be snapped at or ignored. It is their job to help, and their responsibility to make sure you don’t make your injuries any worse.

Anger is a condition in which the tongue works faster than the brain. Who is the expert again? When was the last time a coach came into your work place and told you how to do your job?

Hopefully the only turkey you will have to deal with this week is the Christmas turkey.

MERY CHRISTMAS, and stay positive =)

RECOMMENDED WEEKLY READING:

Strengthsensei.com: Resource: Charles R Poliquin’s Compilation of Chin-Up Tips – kipping pull-ups popularised by the CrossFit community is an orthopedic surgeon’s dream. When will you get stonger and stop waisting your time kipping?

KimBeach.com 10 Sure-Fire Ways To Sabotage Your Weight Loss Journey! There is no substitute in my opinion for eating well and exercising regularly as the cornerstone for any sustainable weight loss program. Having said this there are some common mistakes people make when trying to lose weight which can really sabotage their best efforts, here’s my top ten:

1. Skipping breakfast
2. Diet Soft Drinks
3. Fruit
4. Overtraining
5. Not eating Enough
6. All or Nothing Approach
7. Not being Organised
8. Unrealistic Expectations
9. Meal Replacements (ditch the protein shake)
10. Alcohol

T-Nation: 5 Mistakes That Wreck Body Composition – More muscle and less fat: improved body composition. Everyone wants it, yet not many get it. Those who don’t are often missing the big picture, focusing on little inconsequential things while making some big fat mistakes. Are you?

SurferMag: Style Tips For The Ungifted – Keep you back straight, keep you butt down, keep you head calm, paddle smoothly, bend your legs and not your back…. Movement quality impacts everything we do, inside and outside of the box

DOWNLOADS:

CrossFit Hackney Energy System Training Log Book

MONDAY 21/12/2015

— GET WARM [10min]—

Complete:
10 Hip Bridges10 Air Squats20 Walking Lunges (stretching the hips)10 WB Front Squats10 Wall Balls10 Burpees

— PART A&B. [20min]—

Competitor

Performance

Fitness
PART A. 5 Rounds:
[5,5,5,5,5] Back Squats, 30X0, @75%
–
PART B. 3 Rounds of:
[12-15ea] High Box Step-ups, 3010, :60
[10-12] Nordic Raises, 30×0, :60		 PART A. 4 Rounds:
[7,7,7,7] Back Squats, 30X0, @70%
–
PART B. 3 Rounds of:
[12-15ea] High Box Step-ups, 3010, :60
[10-15] BB Hip Bridge, 30×1, :60		 PART A. 3 Rounds:
[11,11,11] Back Squats, 40X0, @65%
–
PART B. 3 Rounds of:
[12-15ea] DB/KB FF Step-ups, 2111, :60
[15-20] BB Hip Bridge, 30×1, :60

— PART C CP-Battery +  [30min]—

COACH’S NOTE: PART D needs to feel like :40sec max running sprint.  Athletes can need to choose between burpees or rowing and reproduce the same feeling as sprinting for :40sec.  Slow burpees just wont cut it, need to be hitting 12+ each round.

Competitor

Performance

Fitness
PART C. Death by “Pull-ups”
10min EMOM of:
min 1: 10 Wall Balls + 1 Strict Pull-up
min 2: 10 Wall Balls + 2 Strict Pull-ups
min 3: 10 Wall Balls + 3 Strint Pull-ups
…
–
– Rest 3min –
–
PART D. Anaerobic Lactic Power #1
Burpee Repeat Test
4 Rounds of:
:40sec MAX Burpees to 6″ Target
:20sec Rest		 PART C. Death by “Pull-ups”
10min EMOM of:
min 1: 10 Wall Balls + 1 Strict Pull-up
min 2: 10 Wall Balls + 2 Strict Pull-ups
min 3: 10 Wall Balls + 3 Strint Pull-ups
…
–
– Rest 3min –
–
PART D. Anaerobic Lactic Power #1
Burpee Repeat Test
4 Rounds of:
:40sec MAX Burpees to 6″ Target
:20sec Rest		 PART C. ‘Death by “Swing”
10min EMOM of:
min 1: 10 Wall Balls + 5 KBS
min 2: 10 Wall Balls + 10 KBS
min 3: 10 Wall Balls + 15 KBS
…
–
– Rest 3min –
–
PART D. Anaerobic Lactic Power #1
4 Rounds of:
:30sec All Out Row for Distance
:30sec Rest

TUESDAY 22/12/2015

— GET WARM —

2 Rounds of each:
10 Banded 45* External Rotators10 Push-ups10 Band Pull-aparts10 35* Bench Press with empty bar10 Ring Rows


— PART A&B. —

Competitor

Performance

Fitness
PART A. 5 Rounds of:
[5,4,4,3,3] 35* Incline Bench, 30×0, @80-85% :90
–
PART B. 4 Rounds of:
[4-6] Supine Chin-ups, 20×0 (weighted)
[6-8] Ring Dips, 20×0, (weighted)		 PART A. 4 Rounds of:
[7,7,7,7] 35* Incline Bench, 30×0, @60-75% :90
–
PART B. 4 Rounds of:
[3-6] Supine Chin-ups, 5010
[8-10] RTO Ring Press-ups		 PART A. 3 Rounds of:
[11,11,11] 35* DB Incline Bench, 30×0, :90
–
PART B. 4 Rounds of:
[1-3] Eccentric Supine Chin-ups, 7000
[AMRAP] P-Bar Push-ups, 3010


— PART C.  MAP4 [20min]—

Competitor

Performance

Fitness
PART C. Working in teams of 3
Start times:
P1: 0:00, 4:00, 8:00, 12:00, 16:00
P2: 1:00, 5:00, 9:00, 13:00, 17:00
P3: 2:00, 6:00, 10:00, 14:00, 18:00
–
5 Rounds of:
:60 Punishing Pause Thruster* (moderate)
:60 Rower MAX Distance
2min Rest* At the top of each thruster pause for 3min sec count. You are not allowed to drop the bar in this :60sec.  If you drop the bar you MUST perform 5 burpees before continuing.

WEDNESDAY 23/12/2015

— GET WARM —

2 Rounds of:
10 BB RLDs
5 Vertical Jumps
5 Tall Muscle Cleans
5 Front Squats
5 Hang Clean High Pulls
5 Hang Cleans

— PART A,B &C. [20min]—

Competitor

Performance

Fitness
PART A. Every :90sec for 5 rounds:
[4,4,4,3,2] Deadlift, 2010, @75-85%
–
PART B. Every :90sec for 4 rounds:
3 Clean High Pulls, 75-80% of Clean
–
PART C. Every :90sec for 4 rounds:
[1+2] Hang Squat Clean + Front Squat (variable)		 PART A. Every :90sec for 5 rounds:
6 Deadlift, 3010, @75-80%
–
PART B. Every :90sec for 4 rounds:
4 Hang Clean High Pulls, 70-75% of Clean
–
PART C. Every :90sec for 4 rounds:
[1+2] Hang Squat Clean + Front Squat		 PART A. Every :90sec for 5 rounds:
8 Deadlift, 3010
–
PART B. Every :90sec for 4 rounds:
5 Hang Clean High Pulls
–
PART C. Every :90sec for 4 rounds:
[2+2] High Hang Power Clean + Front Squat

— PART D. MAP5 [24min] —

Competitor

Performance

Fitness
PART D. Working in pairs take it in turns to complete:
4 rounds each of:
3min AMRAP climb the ladder as far as possible:
3,6,9,12…
Deadlift (moderate)
TTB
Box Jump 24/20′
3min Rest
–
* Each round starts back at 3 repetitions.		 PART D. Working in pairs take it in turns to complete:
4 rounds each of:
3min AMRAP climb the ladder as far as possible:
3,6,9,12…
Deadlift (moderate)
TTB [Scale: K2E]
Box Jump 24/20′
3min Rest
–
* Each round starts back at 3 repetitions.		 PART D. Working in pairs take it in turns to complete:
4 rounds each of:
3min AMRAP climb the ladder as far as possible:
3,6,9,12…
Deadlift (light)
V-ups [Scale: Double Crunch]
Box Jump
3min Rest
–
* Each round starts back at 3 repetitions.

THURSDAY 24/12/2015

— 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 25/12/2015

— MERRY CHRISTMAS FROM MOMENTUM TRAINING —

REST DAY!!!

SATURDAY 26/12/2015

— BOXING DAY —

REST DAY!!!

SUNDAY 27/12/2015

— GET WARM—

Squat Mobility
3 Rounds of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push-Press

— PART A,B &C.  [20min]—

Competitor

Performance

Fitness
PART A. 5 Rounds of:
[4,4,4,4,4] Front Squats, 30X0, @80-85%
–
– Rest 4min before –
–
PART B. MAX Front Squats @85% of 1RM Front Squat
–
PART C. 3 Rounds of:
[16-18] Strict TTB, :60
[6-8] BB Jefferson Curls with Pause 3310, :60		 PART A. 4 Rounds of:
{2.2.2} Cluster Front Squats, 30X0, @80-85%
* 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. MAX Front Squats @85% of 1RM Front Squat
–
PART C. 3 Rounds of:
[12-15] Strict Knees to Elbows :60
[6-8] BB Jefferson Curls, with pause, 3310, :60		 A. 4 Rounds of:
[5-6] Front Squats, 30X0, :60
[20] Alternating Sprinters Bridge, :60
–
– Rest 4min before –
–
PART B. MAX Front Squats @ Best weight lifted in A.
–
PART C. 3 Rounds of:
[10-15] V-ups (Double Crunches) :60
[8-12] KB Jefferson Curles 3010, :60

— PART D. MAP 6 [24min]—

Competitor

Performance

Fitness
PART D. Fight Gone Bad Style:
Working in teams of 5, all starting on a different station and working for 5minutes.
–
With a running clock complete 3 Rounds of:
:60 Muslce-ups
:60 Wall Balls
:60 Hang Power Cleans (moderate)
:60 Push-Press (light)
:60 Row (Cals)
–
3min Rest Between Rounds		 PART D. Fight Gone Bad Style:
Working in teams of 5, all starting on a different station and working for 5minutes.
–
With a running clock complete 3 Rounds of:
:60 Pull-ups
:60 Wall Balls
:60 Hang Power Cleans (moderate)
:60 Push-Press (light)
:60 Row (Cals)
–
3min Rest Between Rounds		 PART D. Fight Gone Bad Style:
Working in teams of 5, all starting on a different station and working for 5minutes.
–
With a running clock complete 3 Rounds of:
:60 RKBS
:60 Wall Balls
:60 Deadlifts (moderate)
:60 Push-Press (light)
:60 Row (Cals)
–
3min Rest Between Rounds