CFH Training Plan 22/02/2016 – 28/02/2016
Week 1 of 5 CrossFit Open Time
COACHES COMMENT:
Last week we talked about the “physical activity multipliers” and the need to increase your calories on the days that you exercise. I know a lot of people will be thinking this is not the best way to lose weight and tone up, but honestly it is. Forget everything you think you know about nutrition and weight loss, if it was as simple as moving more and eating less we would all be ripped. (read more….)
RECOMMENDED WEEKLY READING:
Eattoperform.com: Why You’re Not Getting Results by Paul Nobles: “I don’t get it, I am a 270 pound female, I eat 1800 calories a day and I workout 6 days a week. I can’t lose weight!!” The good news is when you stop eating like a rabbit trying to “hate yourself lean”, something interesting happens.
Strengthsensei.com: Inflammation, the Gut and Mood Disorders – While it has long been known that stress can wreak havoc with our digestive tract, problems in the GI tract can also negatively impact the brain, causing anxiety and depression
Breakingmuscle.com: Coach, I Can’t Do Pull Ups: 7 Tips to Get You There – Pull-ups are a basic movement in CrossFit, yet in and of themselves they are an intermediate gymnastic movement. Starting out pulling your bodyweight can seem like an insurmountable task. Don’t fall prey to the mistakes of progressing too fast, kipping before you’re ready, or skipping over the fundamentals. There are tons of strategies and methods of assistance to get your chin over that bar, but not all of them are helping you to get stronger. Don’t kip until you can do at least five strict pull-ups
Boxrox.com: The 10 Biggest Crossfit Myths and Why they aren’t True – There are a lot of preconceptions about Crossfit that are simply not true. Here is a guide to help you demystify those ideas and explain what is really happening in the Boxes around the world.
Breakingmuscle.com: 7 Exercises to Maximize Hand, Wrist, and Forearm Strength – The forearms and wrists allow us to perform the exercises that develop and maximize biceps, triceps, deltoid, chest, and back strength. Therefore, it is imperative that we devote time and energy to optimize the strength of our hands, wrists, and forearms
MONDAY 22/02/2016
— GET WARM [10min]—
| Get Warm 2 rounds of: *** |
— PART A&B. [25min]—
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— PART C. CrossFit Open 15.1 [15min]—
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TUESDAY 23/02/2016
— GET WARM [10min]—
| Warm-up: 5*** |
— PART A. [20min]—
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— PART C. Anaerobic Endurance [32min]—
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| PART C. Working in teams of 4: 4 Rounds of: P1: 0:00, 8:00, 16:00, 24:00 P2: 2:00, 10:00, 18:00, 26:00 P3: 4:00, 12:00, 20:00, 28:00 P4: 6:00, 14:00, 22:00, 30:00 – 2min AMRAP of: 10 Deadlifts [moderate, think Diane weight] 8 Burpees Over the Barbell MAX Distance Row in remaining time |
WEDNESDAY 24/02/2016
— GET WARM —
| Warm-Up: *** |
— PART A. [20min]—
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— PART B. CrossFit Open 15.2 [12min]—
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THURSDAY 25/02/2016
— GYMNASTIC HANDSTAND PROGRESSIONS—
| Shoulder Warm-up & Mobility (10min) | PART A. 3 Rounds of: A1. 10 Shoulder Passthroughs form the front A2. 10 Shoulder Pass Throughs from the back * Repeat with +2.5kg (arms MUST remain straight before adding weight) |
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| Activation & Mobility (15-20min) | Part B. 1 Round of each: B1. Elbow Plank Posterior Pelvic Tilts (PPT) 10reps – shoulder are stacked on top of elbows and not behind, eyes are directly over your hands – rotate the pelvis between PPT to anterior pelvic tilt, learn to control your hips B2. FLR PPT – forward leaning rest as far forward as possible – maintain hollow body position with PPT B3. Supine PPT – do not allow the legs or head to lift off the ground – squeeze glutes and quads – Part C. 12min EMOM of: min 0, 3, 6, 9: :30sec Back Body Line Drill with stick (2.5kg plate) – start in a V-up position and then lower into the back body line – extend the legs into line, bend you knees if you can not get the legs to be 5-10cm off the floor – hold stick with shoulder width grip – lower back MUST stay pressed into the floor and head on the floor min 1, 4, 7, 10: :30sec Front Body line Drill with stick – hold stick with shoulder width grip – contract your butt and abs and tilt your pelvis forward to take your stomach off the floor – nose/ribs/thighs/feet stay on the floor – lift stick off the floor with elbows locked (a wider grip makes this easier) min: 2, 5, 8, 11 :30sec hold Chest to Floor Stretch – “Start by stacking your hips right on top of your knees about 4 feet away from the wall. Place your hands 2 feet off the ground (knee level high). Slowly push your chest to the ground without moving your hands. Your hips may move slightly forward. Hold for 30 seconds.” |
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| Handstand & Back Lever Progressions (20min) Do not progress to the next goal until you can successfully complete them in order.Spend 20mins performing AMRAP of handstand and then lever progressions. Switch back and forth between the two exercises. |
PART D. Handstand Progressions Phase 1 Goal 1: Headstand Hold 5 x :60sec holds Goal 2: Forearm Headstand Hold 5 x :60sec holds Goal 3: Wall Facing Handstand holds 5 x:30sec holds – Nose and Toes Touching the wall – Do not allow the lower body to arch – Hands are 1-3: off the wall Goal 4: 30reps Handstand Wall Runs (shoulder taps) 5 x 30reps Goal 5: Wall Facing Handstand Alignment 5 x:60sec holds – Nose and toes touching the wall – Do not allow the lower body to arch – Wrist are touching the wall Goal 6: 60reps Handstand Wall Runs (shoulder taps) 5 x 60reps Goal 7: Forearm Supported Handstand 5 x :60sec hold Goal 8: Chinese Handstand (bar in rack) 5 x :60sec hold Goal 9: Partial Wall Handstand Reps 5 x 5reps on each leg – no hold, balance while taking one leg off the wall and then the other is one rep Goal 10: Partial Wall Handstands 10sec Hold 5 x 10sec hold – this one has a 10sec hold when both legs are off the wall |
PART D. Back Lever Progressions Phase 1 Goal 1: Skin the Cats on the pull-up bar 5 x 3UB reps Goal 2: Tuck Back Lever Hold 5 x :30sec Goal 3: Adv. Tuck Back Lever Hold 5 x :30sec Goal 4: Single Leg Straight Back Lever Holds 5 x :30sec Goal 5: Straddle Back Lever Holds 5 x :30sec Goal 6: Full Back Lever Holds 5 x :30sec Goal 7: Straddle Back Lever lowers 5 x 5reps Goal 8: Full Back Lever lowers 5 x 5reps |
| Core and Mobility (10min) | PART E. 3 Rounds of: E1. Straddle Walks 10 + 10sec pause at top position – sit on an Reebok step at the prefered if you can not do this on the floor – place your hands between your legs and lean forward, pushing yourself to a standing straddle position and taking your hands off the floor/step. – no knee bend ZERO! – complete every rep by sitting upright at the bottom and by holding the straddle at the top between reps – on the last rep hold the straddle position for 10sec E2. V-Ups Pass Through with small bands 10-12reps |
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FRIDAY 26/02/2016
— GET WARM —
| Warm-up 2 Rounds of: **** |
— PART A. [25min] —
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— PART B. Anaerobic Lactic Endurance [20min]—
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SATURDAY 27/02/2016
— GET WARM [10min]—
| Get Warm:
Warm-up CrossFit Open 16.1 Movements
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— PART A. [?] —
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— PART C. Anaerobic Power [30min] —
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| CrossFit Open 2016 |
SUNDAY 28/02/2016
— GET WARM [10min]—
| Get Warm: *** |
— PART A. [20min] —
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— PART B. MAP6 [35min] —
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| PART I: 5min AMRAP: DU Every time you break perform 10 Push-ups – -3min rest- – PART II: 5min AMRAP: AKBS (moderate) Every time you break perform Row 10Cals – -3min rest- – PART III: 5min AMRAP: AMRAP TTB Every time you break perform 10 Wall balls – -3min rest- |