Archives

How will you master your bodyweight?

Posted 13th March 2016 by Josh Schouten

The hardest part about body weight training is learning to master your body weight.  Unlike weightlifting movements where we can start with an empty bar and gradually add load, bodyweight movements start with your bodyweight!

ChalkHandsSmallCongratulations to all of those CrossFit members who have now successfully achieved a strict muscle-up.  Its always nice to see people working on solid strength movements and building a solid base.  We spent a solid 3 month focusing on muscle-ups and loads of members made some fantastic progressions.

In the current gymnastics phase (Thursdays CrossFit classes) we are now focusing on handstand and back levers.  There is a very wide range of ability amongst the members and gymnastics is a very individual program, depending on relative strength (body weight strength).  No matter your level of gymnastic experience there is always something to work on and everybody can benefit from consistent practice. (more…)

CFH Training Plan 14/03/2016 – 20/03/2016

Posted by Josh Schouten

Week 4 of 5 CrossFit Open Time

COACHES COMMENT:

The hardest part about body weight training is learning to master your body weight.  Unlike weightlifting movements where we can start with an empty bar and gradually add load, bodyweight movements start with your bodyweight! (read more…)

RECOMMENDED WEEKLY READING:

LiveLearnEvolve.com: 10 Painful Obvious Truths Everyone Forgets too Soon – You know how you can hear something a hundred times in a hundred different ways before it finally gets through to you? The ten truths listed below fall firmly into that category – life lessons that many of us likely learned years ago, and have been reminded of ever since, but for whatever reason, haven’t fully grasped.

StrengthSensei.com: Five Things You Should Know About Sugar Consumption Five facts about sugar consumption you should know that might change how you view the world’s sweetest addiction

Bretcontreras.com: How Femur Length Affects Squat Mechanics – A greater relative femur length leads to greater forward lean.

Catalystathletics.com: Why Weightlifters Should Front Squat With a Closed Fist Instead of Two Fingers – you need to understand the front squat is a developer of the stabilizer strength needed in the shoulders, arms, upper back, and chest that are required to hold a heavy clean in the proper position

Sott.net: Movement awareness: How listening to our bodies can change our lives – By being aware of your body movements you can increase your intelligence, alter your mood on demand, and improve your communications to others.

(more…)

Heavy Metcon 9/3/16

Posted 8th March 2016 by Geoff Stewart

Unknown

 

Warm up

 

BB complex warm up

Deadlifts 9-7-5-3-1

High Pull 9-7-5-3-1

Power clean 9-7-5-3-1

Front squat 9-7-5-3-1

Push jerk 9-7-5-3-1

Increase weight slowly every round please

 

Working in teams of 3 in a follow the leader format with 3 bars with a continually running clock.

Mins 1-4

Deadlifts  3 reps each

Min 4-8

Power cleans 3 reps each

Mins 8-12

Push jerk 3 reps each

Min 12-16

Deadlifts  2 reps each

Min 16-20

Power cleans 2 reps each

Mins 20-24

Push jerk 2 reps each

Min 24-28

Deadlifts  1 reps each

Min 28-32

Power cleans 1 reps each

Mins 32-36

Push jerk 1 reps each

CFH Training Plan 07/03/2016 – 13/03/2016

Posted 6th March 2016 by Josh Schouten

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.

 

(more…)

Nutrition: How Hypo or Hyper can you be?

Posted by Josh Schouten

tortoiseandhareA 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

Before introducing the principle of calorie balance we touched on the quantity and quality of the food you should be eating, so don’t skip over this blog post.

(more…)