CFH Training Plan 07/03/2016 – 13/03/2016
Week 3 of 5 CrossFit Open Time
COACHES COMMENT:
A few weeks back we talked about calorie balance being the most import principle of nutrition, but it’s not be all and end all. There are many additional factors that impact our body composition. I often hear stories about “so called personal trainers,” or “so called nutritionists” making foolish comments like “all you need to do to loose weight is to cut calories.” These morons need to wake up and learn a little more about nutrition before they waste their breath handing out bad advice. If your coach/trainer is selling you the idea that “a calorie is a calorie is a calorie”, you need to find a new coach and stop throwing your money down the toilet. #truestory (read more)
RECOMMENDED WEEKLY READING:
Mindbodygreen.com: What I Wish Everyone Knew About Eating Fats: A Doctor Explains – Fat is more complex. We have saturated, monounsaturated, polyunsaturated, and even trans fats, not to mention subcategories within each group. Some fats are good; others neutral; and yes, a few are bad.
Realmovementproject.com: The Most Important Movement to Give an Athlete – Before we work to the highest standard of squat, twice body weight front squat for 1 rep, we should first be able to rest in a squat.
Boxlifemagazine.com: America Vs Russia: Kettlebell swing: Both sides of the debate – There has been a long-running debate in the functional fitness community over which method of kettlebell ‘swinging’ is best for the athlete—American or Russian. Putting aside your allegiance to the USA for a moment (and forgetting all the fun and games of the Cold War), understand that there isn’t a straightforward answer to this question. Both sides put
T-nation.com: 7 Truths About Strength Training – The greatest success comes from those that love the process and focus on getting a little bit better
T-nation.com: Tip: Activate Your Glutes to Deadlift More – Because we sit on our glutes for 8 to 12 hours per day, they tend to be weak and inhibited. Given that they’re the body’s strongest hip extensor, it stands to reason that they may affect how much weight you’ll be able to deadlift. Many lifters are short-changing themselves by not paying closer attention to glute activation.
MONDAY 07/03/2016
— GET WARM [10min]—
| Warm-up: 2 Rounds of: 5 Tall Muscle Snatch 5 BNK Snatch Press 5 High Hang Power Snatch 5 OHS 5 Mid Hand Power Snatch 5 Drop Snatch 5 Scarecrow Snatch 5 Segmented Snatch (3sec @ mid shin and knee)/td> |
— PART A. [15min]—
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— PART B. MAP6 [30min]—
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TUESDAY 08/03/2016
— GET WARM [10min]—
| Warm-up: 2 rounds of: 5 Tall Muscle Cleans 5 Strict OHP 5 High Hang Power Cleans 5 Push-Press 5 Mid-Hang Power Cleans 5 Push-Jerks 5 Segmented Power Cleans (3sec pause @ shine, knee) |
— PART A. [20min]—
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— PART B. CP-Battery—
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WEDNESDAY 09/03/2016
— GET WARM —
| Warm-Up: 10 Top Half Deadlifts, Hip to knee height (hip flexion & extension) 10 Scapular Push-ups 10 Bottom Half Deadlifts, Knee to mid-shin (knee flexions and extension) 10 PERFECT Push-ups (scapular protraction and retraction) 10 Deadlifts -take some time to build deadlift to working weight for part A.- |
— PART A. [20min]—
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— PART C. MAP7 [25min]—
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THURSDAY 10/03/2016
— GYMNASTIC HANDSTAND PROGRESSIONS—
| Shoulder Warm-up & Mobility (10min) | PART A. 2-3 Rounds of: A1. 10 Shoulder Pass throughs 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 11/03/2016
— GET WARM —
| Warm-up 2 Rounds of: 10 Baby Makers 10 Push-ups 10 KB Goblet Squats 10 Single Arm KB Push Press (5ea) – Work in pairs, YGIG: 10 2xKB Push-Press 10 2xKB Front Squats |
— PART A. [25min] —
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— PART B. Anaerobic Lactic Endurance [20min]—
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SATURDAY 12/03/2016
— GET WARM [10min]—
| Get Warm:
Warm-up CrossFit Open 16.3 Movements
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— PART A. [?] —
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— PART B. —
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| CrossFit Open 2016 16.3 |
SUNDAY 13/03/2016
— GET WARM [10min]—
| Get Warm: :30sec Dead hang from pull-up bar 10 and pull aparts 10 Scapular Push-ups 10 and pull aparts 10 Scapular Ring rows 10 and pull aparts 10 Scapular Pull-ups |
— PART A&B. [25min] —
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— PART B. MAP6 [20min] —
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