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CrossFit Hackney: The “BUILDING” phase

Posted 26th March 2016 by Josh Schouten

The BasePhaseThe CrossFit Open 2016 has finally come to a close and its time to get back to some more quality training.  In 2015-2016 the CrossFit Hackney program worked through a very comprehensive structure of building strength (Juggernaut phase), increasing speed and power (Olympic lifting phase), and then pushing members fitness to a whole new level (Energy System Training (EST) phase).  A lot of hard work, research and time was put into the design and structure of every single training week over the last 12 months. Our members have increased their strength, improved their force production and shown some outstanding fitness improvements during each of the specific phases. So where the hell do we go form here? (more…)

Heavy Metcon 23/3/16

Posted 21st March 2016 by Geoff Stewart

images

Heavy Metcon

 

Legs only and Arms only

Rules of play every 2 min on the 2 min complete rep format, you need to increase the weight every set, if you fail you drop back one rep range and weight and stick there until the time has fully elapsed.

 

Legs only

E2MO2M

14 back squats @ 50% then increase weight each set

4 step ups el

12 back squats

6 step ups

10 back squats

8 step ups

8 back squats

10 step ups

6 back squats

12 step ups

4 back squats

14 step ups

2 back squats

16 step ups

 

Arms only

E2MO2M

14 push press @ @ 50% then increase weight each set

arms only bike 4Kcals

12 push press @ 40%

arms only bike 6Kcals

10 push press @ 40%

arms only bike 8Kcals

8 push press @ 40%

arms only bike 10Kcals

6 push press @ 40%

arms only bike 12Kcals

4 push press @ 40%

arms only bike 14Kcals

2 push press @ 40%

14 arms only bike 16Kcals

 

 

 

 

 

 

 

 

 

 

 

Gymnastics & Callisthenics benefits to CrossFitters

Posted 20th March 2016 by Josh Schouten

CrossFit HQ openly advertises CrossFit as “constantly varied functional movements.” Many affiliates advertise CrossFit as a mix of Olympic weightlifting, powerlifting, gymnastics and conditioning movements like kettle bells and box jumps.

Certain athletes and coaches will argue that you need to be strong and powerlifting should be the focus, others will argue that Olympic weightlifting is king, and then we see many of the top level CrossFit athletes come from a gymnastic background.  To be honest, they all have their benefits to the sport of CrossFit, although there are some significant benefits to each of them.  What are the benefits of working on gymnastics strength?

Core Strength

Lets get one thing straight, crunches and sit-ups will NOT build a strong core or give you a six-pack.  The core muscles are no different to any other muscle of the body in terms of what it needs to become stronger.  To improve muscular strength athletes need to continue to lift greater loads, the resistance needs to increase over a period of time.  This means no matter how many sit-ups or crunches you do, you will never get stronger as the resistance never increases. (more…)

CFH Training Plan 21/03/2016 – 27/03/2016

Posted by Josh Schouten

Week 5 of 5 CrossFit Open Time

COACHES COMMENT:

CrossFit HQ openly advertises CrossFit as “constantly varied functional movements.” Many affiliates advertise CrossFit as a mix of Olympic weightlifting, powerlifting, gymnastics and conditioning movements like kettle bells and box jumps. Gymnastics & Callisthenics benefits to CrossFitters…(more)

RECOMMENDED WEEKLY READING:

Breakingmuscle.com: Your IT Band is Not the Enemy (But Maybe Your Foam Roller Is) – Stop abusing your IT band. It is your friend, and you haven’t been treating it like one. As with most movement disorders the true solution is mindfulness of your body position and mindfulness of your movements.

BoxLifeMagazine.com: Building a Better Squat: 5 Proven Squat Programs – Everyone loves to squat. This you already know. It’s not only a great reflection of your strength and power, but also serves as a measuring stick to see how far you’ve progressed in those areas. You can literally see it right in front of you by the steady increase in the bumper plates that adorn the barbell. So with squats being such a popular exercise among lifters in various disciplines (Weightlifting, Powerlifting, CrossFit, Strongman, etc.), you won’t be surprised to learn that there are an abundance of squat training programs to choose from. So which one suits you best?

CatalystAthletics.com: Okay, Here;s The Thing About Cardio… Weightlifting & Conditioning – My doctor told me I should. I think he said it would help me avoid death or something like that. But the whole idea doesn’t make any sense to me, because doing cardio makes me wish I was dead anyway. So what’s the point?

TheLifeIsAmazing.comThis is what sitting too long does to your Body – the average person spends more than half of his or her waking hours in an inactive state (sitting at a computer, watching TV, commuting to and from work, etc).

CatalystAthletics.com: Trouble With The Hook Grip – The hook grip can be tricky initially, especially for individuals with smaller hands, and even more so for those smaller handed individuals whose hands are also thick. The short answer is: Make it work.

(more…)

Heavy Metcon 16/3/16

Posted 14th March 2016 by Geoff Stewart

strongman

Death by Geoff

Warm up with partner UGIG

KB swings 2 > 20

Press ups 1 > 10

 

Working with a partner – get on the scales and establish your teams weight.

BB press / bike

Teams weight x 50= target bench weight

Choose a single weight for the bar and bench working in a UGIG format every time you break you do 15 Kcals on the aerodyne AFAP you finish when you have benched total team target bench weight.

 

Deadlift / Row

Teams weight x 100= target DL weight

Choose a single weight for the deadlift working in a UGIG format every time you break you do 15 Kcals on the Rower AFAP you finish when you have deadlifted total team target DL weight.

 

Example

Geoff + Geoff = 200Kgx100=20000

/120kg on bar =167 reps