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CFH Training Plan 18/01/2016 – 24/01/2016

Posted 17th January 2016 by Josh Schouten

Week 1 of 5 EST + CrossFit Open Prep

COACHES COMMENT:

I get loads of questions each week regarding training, nutrition, CrossFit competitions, diet, intermitted fasting, becoming a personal trainer/CrossFit coach, the best courses to study….etc… the list goes on.  I always do my best to answer these questions and help as many people as possible.

Here are some good questions I had this week, I thought I would share them with you all,  as I suspect many of you probably have the same questions:

questionsWhat are alternative lean breakfast options other than eggs?

MEAT.  I (Stretch and now Shareen because I make it for her every morning…) eat meat for breakfast every day and have done so for the past 5 years. Steak, chicken, turkey, lean burgers, fish…  all great sources of protein and the best way to start the day in terms of getting lean and performing at your best, check out meat and nuts breakfast.  Eggs are a high sensitivity food and 90% of members who did a food sensitivity test in 2015 had a sensitivity to eggs.  We should generally only be eating eggs 2 times per week TOPS.

What’s your opinion on oats?

Oats contain gluten.  Gluten is the devil.. lol…    Are you gluten sensitive?  You are until you can prove otherwise.  So no gluten in the diet until you know that your can handle it, most of us can not.  Don’t believe me, read about the hazards of gluten and don’t think that gluten free products are much better.

What’s your opinion on L-Carnitine/ BCAA and LCA Supplements?

All good stuff, when taken for the right reason, at the right dosage and at the right time.  But no supplements are going to fix a bad diet.  Nutrition needs to be perfect before you spend any of your ££ on these types of supplements.

My top 5 supplements that everyone should be taking are:

1. Vitamin-D3 in the UK

2. Fish Oils (Omega 3 fatty acids)

3. Magnesium 1-2g per day (before bed)

4. Probiotics every day

5. Zinc and Selenium for growth and repair of the body

 

I get pretty hungry during the day- I generally eat low Carb- 1x sweet potato a day and nuts don’t agree with me- alternatives?

Why low carb?  Not everyone should eat a low carb diet.  It’s not 1 type of diet fits all people and this is why so many people get confused about nutrition.  Low Fat, High Fat, Low Carb, High Carb??? F*** ME, what’s right and what’s wrong?

The level of protein we eat is determined by our body mass.  So a 65kg small overweight person should eat the same level of protein as a 65kg super lean muscular individual. There are so many different arguments around this, this is my research and my opinion.

So the remainder of the calories in your diet needs to be made up with the other 2 macros i.e. fats or carbs.  Most people eat a low fat diet and a low carb diet.  So they don’t get enough food!!  If you’re low carb you need to eat ship loads of healthy fats.  If you’re low fat then you better be eating more carbs. SIMPLE!

Food for thought:

Nobody ever got fat from eating vegetables.  So why not eat them as a snack?

What’s your opinion on Whey Proteins – vegan and other?

Again can you prove to me that you do not have a food sensitivity to Whey or other sources of protein supplements?  Unless you can prove this to me you should not be taking these food supplements.  What’s wrong with eating real whole food?  If you are going to take a protein supplement you should first do some research on the biodigestable value of eat protein source.

 

RECOMMENDED WEEKLY READING:

The New York Times: The Lark-Owl Scale: When Couples’ Sleep Patterns Diverge – If you don’t sleep during your own internal timing window, you will not be as socially capable or as effective at work, and you will have somebody to blame for it, and that is your spouse.

JTSStrength.com: Fatigue Explained While the terms used to describe it aren’t completely uniform (burnout, overtraining, overreaching, “fried CNS,” etc…), most people seriously involved in lifting and training for sports know that fatigue is important, and is something that needs consideration in a training program.

PoliquinGroup.com: 10 Reasons Your Not losing Fat on a Low Carb-Diet – Lean, active people who are lifting weights and working out regularly tend to benefit from a higher carb intake, or from cycling carbs in order to replenish muscle glycogen. Carb cycling is also beneficial to improve the brain’s sensitivity to the metabolic hormones, insulin and leptin.

Strengtheory.com: Gender Differences in Training and Metabolism – So, just for starters, how much of a difference IS there between men and women? Or at least, how large are the physiological differences in major parameters that relate to strength and performance?

Ericcressey.com: 4 Rules of Posture – Posture May Not Cause Pain, But Improving Posture Can Help to Decrease Pain.


MONDAY 18/01/2016

— GET WARM —

Get Warm:
Barbell Complex:
8 RDLS
8 Tall Muscle Cleans
8 Front Squats
8 Strict Press
8 Back Squats
-then-
10 RDLS
10 Hang Power Cleans
10 Front Squats
10 Push-Press
10 Back Squts

— PART A&B. [35min]—

CrossFit Competitor

Sports Performance

Health & Fitness

Work in pairs to complete:
PART A. 20min E2MOM (5sets of each) of:
odd round: [6,6,5,5,4,4] Back Squats @65-85%
even round: [6,6,5,5,4,4] Push-Press* @70-85%
* Bar starts on the floor
** Start light and increase each set

PART B. Workout Prep. 10min EMOM:
odd min: 2 Thrusters + 2 Push Press*
even min: [3UB.3UB] Cluster C2B Pull-ups*

* Bar starts on the floor
** Perform 3 unbroken C2B Pull-ups and then drop off the bar, rest as needed to complete another set of 3UB within the minute
PART A. 20min E2MOM (5sets of each) of:
odd round: [8,8,7,7,6,6] Back Squats @70-80%
even round: [8,8,7,7,6,6] Push-Press @65-80%
** Start light and increase each set

PART B. Workout Prep. 10min EMOM:
odd min: 2 Thrusters + 2 Push Press
even min: [3UB.3UB] Cluster Pull-ups*

* Perform 3 unbroken C2B Pull-ups and then drop off the bar, rest as needed to complete another set of 3UB within the minute
PART A. 20min E2MOM (5sets of each) of:
odd round: [10,10,8,8,6,6] Back Squats
even round: [10,10,8,8,6,6] Push-Press
** Start light and increase each set

PART B. Workout Prep. 10min EMOM:
odd min: 2 DB Thrusters + 2 DB Push Press
even min: [5UB.5UB] Ring Rows*

* Perform 5 unbroken Ring Rows and then drop off the rings, rest as needed to complete another set of 5UB within the minute

— PART C. CrossFit Open 11.4 [10min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART C: CrossFit Open 11.6

7min AMRAP of:
Ascending repetitions
3,6,9,12…
Thrusters 45/30kg
C2B-Pull-ups
PART C: CrossFit Open 11.6

7min AMRAP of:
Ascending repetitions
3,6,9,12…
Thrusters 40/25kg
Pull-ups
PART C: CrossFit Open 11.6

7min AMRAP of:
Ascending repetitions
3,6,9,12…
BB/DB Thrusters (moderate)
Ring Rows

TUESDAY 19/01/2016

— GET WARM [10min]—

Warm-up:
Push-Up Tekkers – Scapular protraction and retraction
Ring Dip Tekkers – Scapular depression for the entire movement + protraction and retraction
Ring Row Tekkers – Scapular depression and retraction and then bicep curl
Scapular Pull-ups – Scapular depression + retraction and then elevation
Pull-up Tekkers – Scapular depression and retraction and then bicep curl

— PART A&B. [30min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART A. 12min E2MOM:
odd round: [6,6,5,5,4,4] Weighted Chin-ups
even round: [:30-:60] Chest-to-Wall Handstand Hold

PART B. Workout Prep. 5min EMOM
:30sec of work:
3 Ring Dips
MAX DU in remaining time
-immediately followed by-
5min EMOM
:30sec of work:
6 Wall Balls
MAX DU in remaining time
PART A. 12min E2MOM:
odd round: [AMRAP] Body Weight Chin-ups
even round: [:30-:60] Wall Facing Handstand Hold

PART B. Workout Prep. 5min EMOM
:30sec of work:
3 Ring Dips [Scale: Jumping Ring Dips, controlled eccentric]
MAX DU in remaining time
-immediately followed by-
5min EMOM
:30sec of work:
6 Wall Balls
MAX DU in remaining time
PART A. 12min E2MOM:
odd round: [AMRAP + 10sec eccentric] Chin-ups [Scale: 10sec iso hold, 10 Ring rows]
even round: [:30-:40] Headstand Hold

PART B. Workout Prep. 5min EMOM
:30sec of work:
[3-4] P-Bar SLOW Push-ups 5010
MAX DU in remaining time
-immediately followed by-
5min EMOM
:30sec of work:
6 Wall Balls
MAX DU in remaining time

— PART C. MAP4 [20min]—

CrossFit Competitor

Sports Performance

Health & Fitness

5 Rounds of:
2min AMRAP of:
5/3 Muscle-ups (M/F)
20 Wall Balls (heavy)
MAX DU in remaining time
-2min Rest between rounds-
5 Rounds of:
2min AMRAP of:
5/3 Strict Pull-ups
20 Wall Balls (heavy)
MAX DU in remaining time
-2min Rest between rounds-
5 Rounds of:
2min AMRAP of:
10 RKBS (moderate)
20 Wall Balls (moderate)
MAX DU/Single Skips in remaining time
-2min Rest between rounds-

WEDNESDAY 20/01/2016

— GET WARM —

Warm-Up:
10 Hip to Knee BB Deadlift – top half of deadlift, hip flexion and extension
10 Knee to mid-shin – bottom half of deadlift, knee flexion and extension
10 Full Deadlifts – hip flexion, knee flexion, knee extension, hip extension

-then-

10 Body Weight Alternating back steps
10 BB on Back Alternating back steps
-then-
Warm-up deadlift to working weight in A.


— PART A&B. [30min]—

CrossFit Competitor

Sports Performance

Health & Fitness

Work in groups of 4 to complete:
PART A. 20min E2MOM (5sets of each) of:
odd round: [6,6,5,5,4,4] Deadlifts @70-85%
even round: [10-12] BB on Back Alt Back Steps

PART B. Workout Prep. 8min EMOM of:
3 Deadlifts 100/70kg
+3 Push-Ups
+3 Box Jump, Step-Downs
Work in groups of 4 to complete:
PART A. 20min E2MOM (5sets of each) of:
odd round: [8,8,7,7,6,6] Deadlifts @65-80%
even round: [10-12] BB on Back Alt Back Steps

PART B. Workout Prep. 8min EMOM of:
3 Deadlifts 80/50kg
+3 Push-Ups
+3 Box Jump, Step-Downs
Work in groups of 4 to complete:
PART A. 20min E2MOM (5sets of each) of:
odd round: [10,10,8,8,6,6] Deadlifts
even round: [10-12] DB Alt Back Steps

PART B. Workout Prep. 8min EMOM of:
3 Deadlifts (moderate)
+3 Push-Ups [Scale: Incline Push-ups]
+3 Box Jump, Step-Downs


— PART C. CrossFit Open 11.2 [30min]—

CrossFit Competitor

Sports Performance

Health & Fitness

15min AMRAP of:
9 Deadlifts 70/45kg
12 HR-Push-ups
15 Box jumps, Step-Down 24/20″
15min AMRAP of:
9 Deadlifts (moderate)
12 Push-ups [Scale: Incline]
15 Box jumps

THURSDAY 21/01/2016

— GET WARM —

Get Warm:
Wrist Mobility – all angles
First knuckle lift-ups on Knees
First knuckle lift-ups in FLR position
Fist Push-ups on knees (fist to back of hand)
Fist Push-ups in FLR position

— GYMNASTIC —

Intermediate

Beginner 

PART A. 3-4 Rounds of [12min]:
[3-6] Partner Assisted Skin the Cat on Pull-up Bar

PART B. 3 Rounds of [12min]:
[3-5] Crow Pose to Headstand and Back
hold crow pose 5sec
hold headstand 5sec

PART C. 3 Rounds of [10min]:
[2-3] False Grip Strict Muscle-ups*
OR
[4-5] False Grip Ring Chin-ups, 3110*
* Scapular Activations First”

[6-8] Inverted Press to Tuck Shoulder Stand on Rings (3-5sec hold in each shoulder stand)

PART D. 3 Rounds of [10min]:
[:30-:60] Chest to Wall HS Hold
[6-8] DB Cuban Rotations, 5010

PART E. 2-3 Rounds of [10min]:
[3-6] Top Position Pike up, L-Sit Hold 3-5sec
[:40-:60] Back Body Line Drill, with 2.5kg (head on floor)
PART A. 3-4 Rounds of:
[3-5] Partner Assisted Skin the Cat on Pull-up Bar/Rings

PART B. 3 Rounds of:

[3-4] Crow Pose to Headstand, aim to hold:
Crow pose 5sec
Headstand 10sec

PART C. 3 Rounds of:
[4-5]Ring Chin-ups with false grip*
OR
4[8-10] Jumping Ring Chin-ups, 3000
OR
4 MAX Iso hold at top of Ring Chin-up

[6-8]Inverted Press to Tuck Shoulder Stand on Rings (3-5sec hold in each shoulder stand)

PART D. 3 Rounds of:
[:30-:60} Pike Handstand (feet on box)
[6-8] DB Cuban Rotations, 5010

PART E. 2-3 Rounds of:
[3-6] Top Position Tuck ups, Hold 3-5sec
[:40-:60] Back Body Line Drill (head on floor)

FRIDAY 22/01/2016

— GET WARM —

Warm-up: 2 rounds of:

8 Strict Press
8 Bent Over BB Rows
8 Push-press
8 Bent Over BB Rows
8 Push-Jerks

— PART AB. [35min] —

CrossFit Competitor

Sport Performance

Health & Fitness

PART A. 20min E2MOM of:
odd round: [4,4,3,3,2] Power-Jerk @70-85%
even round: [4,4,3,3,2] Bent Over BB Rows

PART B. Workout Prep. 8min EMOM:
odd min: 5 TnG Push-Press
even min: 10 RKBS (heavy)
PART A. 20min E2MOM of:
odd round: [5,5,5,4,4] Power-Jerk @65-75%
even round: [5-6] Bent Over BB Rules

PART B. Workout Prep. 8min EMOM:
odd min: 5 TnG Push-Press
even min: 10 RKBS (heavy)
PART A. 20min E2MOM of:
odd round: [5-6] Push-Press
even round: [8-10] Bent Over KB Rows, 3011

PART B. Workout Prep. 8min EMOM:
odd min: 5 TnG Push-Press
even min: 10 RKBS (moderate)

— PART C. MAP3[18min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART C. 6 Rounds of:
:30 TnG Push-Press* (moderate)
:30sec Burpees Over the Bar
:30 RKBS (heavy)
-:90 rest between rounds-

* If you must rest, rest with bar overhead
PART C. 6 Rounds of:
:30 TnG Push-Press* (moderate)
:30sec Burpees Over the Bar
:30 RKBS (heavy)
-:90 rest between rounds-

* If you must rest, rest with bar overhead
PART C. 6 Rounds of:
:30 TnG Push-Press* (light)
:30sec Burpees Over the Bar
:30 RKBS (moderate)
-:90 rest between rounds-

* If you must rest, rest with bar overhead

SATURDAY 23/01/2016

— GET WARM [10min]—

Get Warm 3 rounds of:
5 Tall Muscle Cleans
5 High Hang Power Muscle Cleans
5 Mid hang to High Hang Pull – no extension or clean, just position
5 Mid Hang Power Cleans
5 Halting Power Cleans, pause at mid-hang

— PART A&B. [25min] —

CrossFit Competitor

Sports Performance

Health & Fitness

PART A. 12min E2MOM of:
[5,5,4,3,2] TnG Power Cleans @75-85%

PART B. 10min EMOM of:
odd min: 2 Power Cleans @85%
even min: 4 TTB + 6 Wall Balls (heavy)
PART A. 12min E2MOM of:
1 High Hang Power Clean
+ 2 Mid Hang Power Clean
+ 1 Power Clean
* increase the weight each round

PART B. 10min EMOM of:
odd min: 2 Power Cleans
even min: 4 TTB + 6 Wall Balls (heavy)
PART A. 12min E2MOM of:
3 High Hang Power Clean
+ 2 Mid Hang Power Clean*
* focus on technique and hitting power position

PART B. 10min EMOM of:
odd min: 4 Deadlifts
even min: 4 TTB + 6 Wall Balls (moderate)

— PART C. CrossFit Open 11.5 [30min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART C. 20min AMRAP of:
5 Power Cleans 65/35kg
10 TTB
15 Wall balls 9/7kg 10/9′
PART C. 20min AMRAP of:
5 Power Cleans 50/30kg
10 TTB
15 Wall balls 9/7kg 10/9′
PART C. 20min AMRAP of:
5 Deadlifts (moderate)
10 Hanging Knee Raises
15 Wall balls 7/5kg 10/9′

SUNDAY 24/01/2016

— GET WARM [10-15min]—

Get Warm
5 Tall Muscle Snatch
5 OHS
5 High Hang Power Snatch
5 High Hang to Mid-hang pulls – no extension, no snatch, just position
5 Mid Hang Snatch
5 Halting Snatch, pause at mid-hang

— PART A&B. [25min]—

CrossFit Competitor

Sports Performance

Health & Fitness

PART A. 10min EMOM:
min1-2: 8 Snatch 30/20kg
min3-4: 6 Snatch 50/30kg
min5-6: 4 Snatch 60/35kg
min7-8: 2 Snatch 75/45kg
min9-10: 1 Snatch 95/55kg
PART A. 10min EMOM:
min1-2: 8 Snatch 20/15kg
min3-4: 6 Snatch 30/20kg
min5-6: 4 Snatch 40/30kg
min7-8: 2 Snatch 50/35kg
min9-10: 1 Snatch
PART A. 10min EMOM:
4 High Hang Power Snatch 20/15kg*
* Technical Practice Only

— PART C.  [35min]—

CrossFit Competitor

Sports Performance

Health & Fitness

MAP1[16min]
4 Rounds of:
:30 Power Snatch 45/30kg
:30sec Rest
:30 Burpees
:30sec Rest

MAP6[19min[]
3 Rounds of:
5min AMRAP:
Run 400m
in the remaining time:
10 OHS (moderate)
30 DU

rest 2min between rounds
MAP1[16min]
4 Rounds of:
:30 AKBS (moderate)
:30sec Rest
:30 Burpees
:30sec Rest

MAP6[19min[]
3 Rounds of:
5min AMRAP:
Run 400m
in the remaining time:
10 OHS [Scale: Front Squat](moderate)
30 DU

rest 2min between rounds
MAP1[16min]
4 Rounds of:
:30 RKBS (moderate)
:30sec Rest
:30 Burpees
:30sec Rest

MAP6[19min[]
3 Rounds of:
5min AMRAP:
Run 400m
in the remaining time:
10 Goblet Squat (moderate)
30 DU

rest 2min between rounds