CFH Training Plan 28/12/2015 – 02/01/2016

Week 8 of 10 Energy System Training

COACHES COMMENT:

It’s a funny time of year where many people start thinking about new goals for the upcoming year.  The new years resolutions to get off the couch and start training or the commitment to train more, eat clean, and get fit.

So what’s the difference between this year’s resolutions and last year’s resolutions?  What are you going to do differently to achieve the results you want to see?  We all know that doing the same thing and expecting to see different results is insanity.  So how about you try something different this year?

Most of the typical health and fitness goals are something like getting lean, training harder, losing weight or eating healthy.  These are all great goals to have, although how many people actually achieve these goals?  Most of the people who set these goals never stick too them, why is that?   Why are these goals so hard to obtain?

As a coach and personal trainer I think education is a huge factor that many people fail to think about when it comes to their health and fitness goals.  Many people look at the wrong material, read the wrong books and articles and fail to understand the complexities of their goals. You want to get lean, you want to get stronger, you want to get fitter, where should you start?  Eating a diet of carrot sticks and rice crackers is not the answer, and neither is training 6 times a week.  There is a huge misconception that eating less and training more equals results.  This is exactly the opposite of what you body needs.  Others believe that they can increase their training volume and not pay attention to their nutrition, recovery and or sleep.  So many elements that need to be taken into consideration, so many aspects that cannot be ignore.

Where are your weakest links?  What are the areas that you have limited knowledge on?  Who are the experts in the field with the knowledge you need?

Do you honestly understand how to train to achieve your goal? When should you focus on strength?  When is the right time to do aerobic training?  Can you do both?  How much rest and recovery do you need after each style of training session?

How much should you eat?  Should you eat more or less on a rest day?  If you eat less on a rest day, where do you cut your calories?  Less carbs, less protein, less fats, or less of all three?  When should you eat protein, fats and carbs?  You body needs all of them to function correctly and a low-carb diet is not the answer for everyone, neither is a low-fat diet.

We are all individuals, and what works for one person will not always work for another person.  You need to educate yourself with the tools you need to learn about your personal nutrition, your training requirements and the best way to achieve you individual goals.  Where will you start?  There are so many “self proclaimed” health and fitness professionals publishing books and articles that are full of useless information.  Who do you trust?

RECOMMENDED WEEKLY READING:

Breakingmuscle.com: How to Crawl Your Way Back to Shoulder Health – Moving naturally is not only one of the best ways to develop strong, stable, and mobile shoulders, but also to rehabilitate them if you’re recovering from an injury

Ergo-log.com: Magnesium supplement helps you perform to the max despite lack of sleep – A modest-dose magnesium supplement can reduce the negative effects of lack of sleep on performance capacity.

EatToPerform.com: Feed Your Cardio: An Argument Against Using Cardio to Get Lean– Cardio isn’t great for fat loss, dollar for dollar, you are better off with resistance or weight training for building muscle. Put simply, the body functions better and processes nutrients better when it’s carrying more muscle. If you want to speed up your metabolism, weight training is the ticket – not cardio.

TabataTimes.com: Why Leaving Rowing Out of Your Workout is a Big Mistake – In terms of training value for time spent, there is little that comes close to rowing.

OpexFit.com: How To Beat The Assault Bike – In this video, CrossFit Games top 10 finisher Amanda Goodman and James Fitzgerald (OPEX) chat loosely about set up on the assaultbike.

DOWNLOADS:

CrossFit Hackney Energy System Training Log Book

MONDAY 28/12/2015

— GET WARM —

— PART A. [15min]—

— PART C. Anaerobic Lactic Power  [30min]—

TUESDAY 29/12/2015

— GET WARM [10min]—

— PART A,B&C. [30min]—

— PART C. Aerobic Power Day [30min]—

WEDNESDAY 30/12/2015

— GET WARM —

— PART A,B &C. [25min]—

— PART D. MAP4 DIANE & CINDY [28min] —

THURSDAY 31/12/2015

— GET WARM —

— GYMNASTIC —

FRIDAY 01/01/2016

— HAPPY NEW YEAR FROM MOMENTUM TRAINING —

REST DAY!!!

SATURDAY 02/01/2016

— GET WARM [10min]—

— PART A&B. [25min] —

— PART C. ANAEROBIC LACTIC ENDURANCE [20min]—

COACH’S NOTE: If the class is busy, divide the class into groups and have them each start on a different part.

SUNDAY 03/01/2016

— GET WARM—

— PART A,B &C.  [20min]—

— PART D. MAP 5 [30min]—

COACH’S NOTE: In teams of 5 athletes will need 2 Thruster bars, 2 Pull-up stations and 1 AirFit bike to share.