CFH Training Plan 03/01/2016 – 09/01/2016
Week 9 of 10 Energy System Training
COACHES COMMENT:
NO 2016 GOALS = NO 2016 RESULTS
This year I’m going to … WHAT, WHEN, WHY and HOW?
Hopefully you have heard and read about S.M.A.R.T goal setting, although many of us fail to follow the principle correctly. If you’re serious about making changes in your lifestyle for the better in 2016 you need to be held accountable to Specific, Measurable, Achievable, Results-focused, Time-bound goals.
YOU NEED TO WRITE DOWN YOUR GOALS ON PAPER AND PUT THEM SOMEWHERE VISIBLE. IDEALLY IN A PLACE THAT YOU WILL SEE THEM EVERY DAY!
When writing down your goals you need to consider:
- Specific – “I’m going to get lean and improve my body composition” is not a specific goal. You need to specify WHAT you are going to do, HOW you are going to do it and WHY you are going to do it. A better example would be
“I’m going to decrease my body fat by 5% in 2016 by training 3-4 times a week and improving my nutrition. I want to look and feel better about myself.”
- Measurable – What is measured can be improved, it’s kind of pointless having goals if you do not take measurements. If your goal is to get lean you need to know your body composition and take before and after photos, if your goal is to get stronger you need to know what you bench, deadlift, squat and pull before you start, if your aim is to improve your fitness levels you need to be able to measure that as well.
“In 2016 I’m want to get stronger and improve all of my big lifts by 10%. I currently deadlift 125kg, squat 100kg, bench 66kg and can do 5 bodyweight pull-ups.”
“In 2016 I’m going to decrease my body fat from 25% to 20% so I can fit into my wardrobe of clothes.”
- Achievable – Don’t set yourself an unrealistic goal in 2016, goals need to be achievable and you need to be aware of how quickly you can lose body fat, build lean muscle mass or increase your strength. If you currently squat 100Kg for 1rep you’re not going to be able to increase this to 200kg in one year. If your body fat is 25% now and your not willing to cut back on your alcohol intake and eat a healthy diet, you’re not going to lose 5%. It’s the cold hard truth people. It’s also worth noting that if your body fat percentage is high (>20%) it is easier to loose 5% than if your body fat is already below 20%. The leaner you are they harder it is for many people to fine tune their lifestyle to see small improvements.
- Results – Goals should measure outcomes not activities. “I’m going to train 3 times a week” is not a results focused goal. Why are you going to do train 3 times a week, what are you hoping to get from this? “I’m going to do the whole life challenge,” again why? You need to be specific and you need to say why you are going to do these activities.
- Time-bound – goals need to be linked to a timeframe to keep you accountable and on the right path. “I’m going to drop 5% body fat” is not a time-bound goal. When are you going to so this, tomorrow? Next week? Next month? Next year? In 10years? You need to be held accountable and you need to be able to set milestones along the way. If my goal is to increase my strength by 10% in 2016 I need to be improving my strength by 2.5% every 3months. This makes the goal more achievable and helps me to plan my progress and make changes along the way.
If my goal is to lose 5% body fat in 5months I’m going to need to be dropping 1% body fat each month. If I fail to drop 1% body fat in one month I know that my lifestyle is going to need to change dramatically if I’m going to achieve my end goal. My exercise, nutrition, rest and recovery are going to need to improve if I’m going to stay on track.
If you’re serious about improving yourself in 2016 you would be wise to set yourself some S.M.A.R.T goals and hold yourself accountable to these goals.
RECOMMENDED WEEKLY READING:
Breakingmuscle.com: 2 Numbers That Will Make You a Better Rower – What do all those numbers on the rower actually mean? What should you be looking for to improve your rowing performance?
uk.askmen.com: Coffee Improves Athletic Endurance – study reviewed more than 600 scholarly articles and screened for those that focused on coffee, measuring both the dose of caffeine and the endurance performance.
Theptdc.com: The Real Reason Why People MUST Squat Differently – why athlete comfort should dictate squat stance width, why some people’s (not EVERYONE) feet point out (no matter how much “mobility” work they do), why some people have a really hard time squatting deep, and why some people are amazing at pistols while others can’t do them at all.
Suppversity.blogspot.co.uk: Hormonal Response to Exercise, Revisited: A Consequence, not a Determinant of Your Mood, Effort & Performance – the increase in cortisol could serve as a measure of how much effort the subjects put into their workouts; and this, in turn, determined their muscle gains (more effort = bigger growth stimulus = greater gains).
Mercola.com: Magnesium — A Key Nutrient for Health and Disease Prevention – Magnesium plays an important role in a wide variety of biochemical processes including optimizing mitochondrial function and the creation of ATP, regulation of blood sugar, and the activation of muscles and nerves
Eating processed food is a primary risk factor for magnesium deficiency. Magnesium is also lost through stress and lack of sleep. If you have elevated insulin levels, you’re quite likely to have low magnesium levels Foods high in magnesium are listed and recommendations for magnesium supplementation are included; as well as guidance for other nutrients that work in tandem with magnesium (calcium, vitamin D, and K2)
DOWNLOADS:
CrossFit Hackney Energy System Training Log Book
MONDAY 03/01/2016
— GET WARM —
| 2 Rounds of each: 10 Front Squat with Wall Ball 10 Wall Ball 10 Box Jumps -then- 2 Rounds of: 6 Tall Muscle Cleans 6 High Hang Power Cleans 6 Front Squats 6 Scarecrow Cleans 6 Hang Cleans |
— PART A&B. [25min]—
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— PART C. Anaerobic Lactic Endurance [20min]—
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| PART I. Vo2max TEST 2K Row for time – rest 3min – PART II. 4min AMRAP of: Wall Balls – rest 3min – PART III. 4min AMRAP of: Burpee Box Jumps 24/20″ – rest 3min |
TUESDAY 04/01/2016
— GET WARM [10min]—
| Complete 2 Rounds of: Standing B/O YTW’s 10,10,10, 3010 10 Push-ups 10 Ring Rows – Take a few minutes to warm-up your bench press and do some bodyweight pull-ups |
— PART A&B. [30min]—
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— PART C. Anaerobic Lactic Power [30min]—
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WEDNESDAY 05/01/2016
— GET WARM —
| 2 Rounds of: 5 Tall Muscle Snatch 5 BNK Strict Snatch Press 5 OHS (to best depth), hold lat rep @ bottom for 10sec 5 Hiigh Hang Power Snatch – -rest- – 5 Front Squats 5 Push-Press 5 Thrusters |
— PART A,B &C. [25min]—
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— PART D. [15min] —
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THURSDAY 06/01/2016
— GET WARM —
| Shoulder mobility 2 rounds of: 10 Front to Back pass through with stick, pronated grip 10 Back to Front pass through with stick, supinated grip 10 Straight Arm Banded Pulldowns In the second round bring the hands closer together. |
— GYMNASTIC —
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FRIDAY 07/01/2016
— GET WARM —
| Shoulder mobility 2 rounds of: 10 Deadlifts from mid-shin to knee height (just use the legs) 10 Deadlifts from knee height to hip heigh (extend the hips) 10 Deadlifts – 5 Tall Muscle Cleans 5 High Hang Power Cleans (JUMP) 5 Mid-Hang Power Cleans 5 Strict Press 5 Push-Press 5 Push-Jerk – Headstand Tekkers |
— PART A&B. [25min] —
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— PART C. —
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SATURDAY 08/01/2016
— GET WARM [10min]—
| TEKKERS: Thruster Tekkers Burpee Efficiency -then- Take some time to warm-up your thruster ready for A. |
— PART A&B. [25min] —
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— PART C. Aerobic Power Test #2 [20min]—
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SUNDAY 09/01/2016
— GET WARM [10-15min]—
| TEKKERS:Rowing Tekkers RKB Tekkers Wall Ball Tekkers TTB Tekkers |
— PART A. MAP 6 [42min]—
Coach note: Divide the class into 3 teams. Each team will complete 2 rounds of PART I, PART II and PART III. There 8min between starting each part, this should be around 5min of work and 3min of rest.
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