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The Crossfit Open 2017

Posted 26th January 2017 by Geoff Stewart

inforaphicWe are coming to that time in the year again when we all start spouting off about the Open.  What is the Open I hear some of you cry, is it a golf tournament or is it Scotty’s mouth again? NO, it’s the CrossFit 2017 Open. Here is a brief breakdown for you boys and girls who aren’t fully down with the who, the where, the what and the why of the CrossFit Games. 

The Open is the first stage of the games and its online results format allows people to participate against each other from all over the world. A world wide online ranking will select athletes to go on to one of the 8 Regional competitions (the second stage) followed by the final stage, where 100 finalists take part in the Games themselves. The handy infographic on the right (produced by Barbells & Beards) shows the road to the CrossFit games last year, when over 270,000 people took part (exploding up from 26,000 in 2011). This year we expect to see even greater numbers.

It’s pretty amazing to see how it has grown in size and popularity (and sponsorship). I remember the first CrossFit Games competition, held in Aromas California in 2007. It was a good old grass roots, spit and sawdust, lifting in the garage with workouts pulled out of a hat affair. There were no professional athletes and almost anyone could and did take part. This year the Games will be held on 1st-6th August at the Alliant Energy Center in Madison, Wisconsin, it’s sponsored by Reebok. It’ll be MASSIVE. There are more details of the times and dates here on the mothership site.

So, what will we be doing down at CFH during this time?

Each Thursday night for 5 weeks starting on the 23rd February us CF nerds will be pushing our refresh button on the CF games site to see what the workout will be for that week (the workouts are helpfully named 17.1 – 17.5) and what surprises the Open is going to throw at us to test how generally physically prepared we really are. Then we will bore each other for a few days working out the best tactic for the workout and then also slagging it off because we didn’t do very well and it didn’t play to our strengths.

When the workouts are posted there is an RX version, this means as prescribed or the full monty. There are also scaled versions and we – your team – will also breakdown the workouts and offer some guidance, tactics and also stress the scales you might be better off doing. Historically many people, despite usually being sensible in the gym, have just tried to RX the Open workouts and we have had a number of injuries on muscle ups, walking lunges, deadlifts and more. Please listen to your coaches, not your testosterone levels. This is not dick swinging club remember, safety first please. As Claudia Clarkson tells us, safety never takes a day off.

We will be holding an event every Friday night during the Open, starting on Friday 24 February 2017 (which Josh is calling the Friday night twinkle). This will involve doing the Open workout for that week with your fellow gym buddies and coaches (if the workout suits them), recording your scores online if you have entered and then having a shandy afterwards.

Come on down and have a go, it’s a laugh.

 

Heavy Metcon 25/1/2017

Posted 24th January 2017 by Geoff Stewart

 

 

heavy-met-con

Warm up

 

Working with a partner in a YGIG format

40mins

3 power cleans @80%

12 KBS -Heavy

3 Push press / Jerk  (same as PC)

12 Goblet squats – Heavy

Every 5min where ever you are do a burpee pull ME then return to where you left

CrossFit Hackney training program 23/1/2017 – 29/1/2017 (week 4)

Posted 20th January 2017 by Geoff Stewart

Crossfit

Week 4 of our first 9-12 week program of 2017. So the weather hit new lows this week and you had to keep moving to stop your hands freezing to the bar we even had a request from friends down under to buy some bar warmers before they returned ?! WTF we ain’t no Aussie softies in Haggerston. It’s another good week tucked under those Lycra waist bands and some more quality credit in the “I will look hot on holiday bank”.

So I have cracked on about it being cold but on a more serious note the warm up section are not a time to catch up on gossip. they are a very important piece of the training puzzle. Your coaches will set a generic warm up with relation to what’s coming at you in form of strength, volume, skill or breathing work they might give individuals some specific mobility work as needed or might even get you into you warm up set early so you can hit your working sets like a lion in a butchers shop. Louis symonds believes that your working strength sets shouldn’t begin until your at 85% of your 1rpm we ain’t powerlifter so we ain’t so particular but you get the idea. Warm the f*** up.

This week’s focus

I have cracked on about it above and I’m going to crack on about it again…. WARM UP.

Strength – lifts

Pull up and back squats. On your strength lifts make sure you have had a number of warm up sets under your belts then build the weight through your sets you might be starting with the higher number of  reps and finishing on the lower thats fine we are looking for a steady progression without any failed reps. On our Back squats can we please focus on solid breathing use that breath to build stability – ask you coaches.

Volume – lifts

Deadlifts and bench press . You have a  1min test we are looking for the calculation reps x weight = Total KG moved, On your  test If your doing negative pul ups it with a controlled eccentric tempo until you fail please, please keep the form strict and range honest.

Breathing / clean days

Technique, Technique people this week we are changing our complex round and you have not got huge amounts of rest so lets look to keep the weight manageable and the form snappy and solid. Our breathing workout is spicy with a YGIG format, you need to set yourself up well and keep motoring don’t redline steady and strong is the aim.

Breathing / snatch days

As above please

…………………………………………………………………………………

Monday

Lower body – pull / push (volume)

Strong

Fit

Warm up / Mobility

Warm up / Mobility

8min E2MOM – 4sets

A. Deadlifts 4×8-10 @3110

B. 1 min DL Test ME @ 60% A

12min E3MOM – 4 sets

C1. Goblet squats 4×12-15 @3010

C2. RFE split squat 4×10-12el @3111

8min E2MOM – 4sets

A. Deadlifts 4×10-12 @3110

B. 1 min DL Test ME @ 60% A

12min E3MOM – 4 sets

C1. Goblet squats 4×12-15 @3010

C2. Alt lunges 4×10-12el @1010

Working with a partner YGIG

200x AKB swings max 10 reps

100x box jump step down alt

50x AKB swings max 5reps

25x box jumps step down alt

Working with a partner YGIG

200x RKB swings max 10 reps

100x step ups alt

50x RKB swings max 5reps

25x box jumps step down alt

Tuesday

Upper body – pull / push (strength)

Strong

Fit

Warm up / Mobility

Warm up / Mobility

12min E2MOM – 6 sets

A. Weighted Pull ups 6×4-6 @ 4012

12min E3MOM – 4sets

B1.Weighted ring dips 4×5-7 @3111

B2.Horizontal ring rows 4×10-12 @51X1

C. 6min DU skill 3xME

12 min E2MOM – 6 sets

A. Negative Pull ups 6×4-6 @6012

12min E3MOM – 4sets

B1. Feet on floor Dips 4x 8-12  3110 (scale)

B2.BOR KB rows 4×12-15 @2002

C. 6min Skipping / DU skill

2x4min windows

25x T2B

50x DU

25x BB push press 45/30kg

2x4min windows

25x K2E / (scale)

100x single skips

25x push press 30/15kg

Wednesday

Breathing (cleans)

Strong

Fit

Warm up / Mobility

Warm up / Mobility

18min E90sec – 8sets

A. 12×1+1+1 clean+ high hang + power jerk (increase weight through sets)

B. 6min E90sec -4 sets

3x clean pulls @ 120% A

2x BW jumps

18min E90sec – 8sets

A. 12×1+1+1 PC + high hang + push press (increase weight through sets)

B. 6min E90sec – 4 sets

3x clean pulls @ 100% A

2x BW jumps

4x4min rounds 2min to reset. Working with a partner YGIG

1. Bike 1min / 1min

2. Clean and press 5/5 @ 50/40 kg

3. Running 200/200

4. Thrusters 5/5 @ 50/40 kg

4x4min rounds 2min to reset. Working with a partner YGIG

1. Bike 1min / 1min

2. Clean and press 5/5 @ medium

3. Running 200/200

4. Thrusters 5/5 @ medium

Thursday – gymnastics

Friday

Lower body – push / pull (strength)

Strong

Fit

Warm up / Mobility

Warm up / Mobility

 12min E2MOM – 6sets

A. Squats 6×3-5 @ 3010 @ 75-85%

12min E3MOM – 4sets

B1. KB walking lunges 4×8-10 @2020

B2. 1 1/4 KB goblet squats 4×8-10 @2020

12min E2MOM – 6sets

A. Squats 6×8-10 @ 3010 @ 65-75%

12min E3MOM – 4sets

B1. KB walking lunges 4×12-15 @2020

B2. 1 1/4 bw squats 4×15 @2020

16mins EMOM – 8each

Odd min – 12x wall ball 9/7

Even min – 10x Parellet facing burpees

16mins EMOM – 8each

Odd min – 10x wall ball 7/5

Even min – 10x burpees

Saturday

Upper body – push / pull (volume)

Strong

Fit

Warm up / Mobility

Warm up / Mobility

8min E2MOM – 4sets

A. Bench press 4×10-12 @3010

B. 1min BP test ME @ 60%A

12min E3MOM – 4sets

C1. BB supine rows 4×10-12 @2011

C2. Seated BB oh press 4×10-12@3010

D. Teach manmaker

8min E2MOM – 4sets

A. Bench press 4×12-15 @3010

B. 1min BP test ME @ 60%A

12min E3MOM – 4sets

C1. BB supine rows 4×12-15 @2011

C2. Seated DB oh press 4×12-15 @3010

D. Teach manmaker

Working with a partner alt

6x 1min wrk 1 min rest

ME KB/DB manmakers

Working with a partner alt

6x 1min wrk 1 min rest

ME DB manmakers

Sunday

Breathing (snatch)

Strong

Fit

Warm up / Mobility

Warm up / Mobility

18min E90sec – 8sets

A. 12×1+1+1 Snatch+ high hang + OHS (increase weight through sets)

B. 6min E90sec – 4 sets

5x Snatch grip DL @ 150% A

18min E90sec – 8sets

A. 12×1+2 PS + high hang PS (increase weight through sets)

B. 6min E90sec – 4 sets

5x Snatch grip DL @ 120% A

Rowing in teams of 3 in turn for 20 mins

21kcals, 18,15,12,9,6,3

Rowing in teams of 3 in turn for 20 mins

21kcals, 18,15,12,9,6,3

Heavy Metcon 18/1/2017

Posted 17th January 2017 by Geoff Stewart

heavy-met-con

Warm up because you know its good for you.

 

Working with a partner

6min YGIG
3x Deadlifts @1.5bw
6x RkB swings

3mins Bike alt 30sec

6min YGIG
3x Bench press @80% bw
6x press ups

3mins Battle ropes alt 30sec

6min YGIG
3x Power cleans @80% bw
6x ball slams

3mins rowing alt 30sec

6min YGIG
3x Back squats @bw
6x box jumps

3min KB Manmaker alt reps

CrossFit Hackney training program 16/1/2017 – 22/1/2017 (week 3)

Posted 13th January 2017 by Geoff Stewart

Crossfit

Week 3 of our first 9-12 week phase of 2017 starts on Monday 16 January.

As a reminder, there’s a bit of an intro to the first 9-12 week training phase of 2017 here. In our CrossFit classes this year we will move away from three levels to a two level structure:

FIT – (for the general membership population, focusing more on working in higher rep ranges, building tendon and ligament strength, working on hypertrophy and muscle tone, developing skills, grinding in good patterns and teaching you new movements); and

STRONG – (for our more experienced athletes who have some substantial time weightlifting under their belts (2-3 yrs) and are confident and proficient in a range of movements).

You can choose to mix and match these levels if you want to.

Does anyone else feel that these weeks are flying past? It’s week 3 already and we are back into strength gains or our Deadlifts and pressing. On our volume days we are going to be doing a bit of testing to establish a base line for a one minute rep test on back squats and pull ups (reps x weights = total) and we’ve got some good old fun and games the rest of the week. We have had you working hard on some spicy wods and you’ve been pushing on really well – so much so that there’s been steam coming off people’s heads at the end of WODs in the cold weather. We, your coaching staff, are impressed by the work ethos and tenacity shown. I have been jumping in on the HMC class and have had my ass served to me a couple of times. Time to step up my game.

So how are those lifting percentages coming along? How are your lifts comparing to your body weight? One of our more petite athletes, weighting in at 55 kilos, back squatted 90 kilos last week (a cool 160% of her body weight). How are you shaping up boys?

This week’s focus

We are doing a bit of testing this to see how you’re doing and allow you to assess what you need to work on to move forward efficiently. These tests will be coming around so we are looking for you to increase you output either by increasing your weight or increasing you reps different people will have a different approach

Strength – lifts

Deadlifts and OH press. On your strength lifts make sure you have had a number of warm up sets under your belts then build the weight through your sets you might be starting with the higher number of  reps and finishing on the lower thats fine we are looking for a steady progression without any failed reps.

Volume – lifts

Pull up and back squats. You have a back squat 1min test we are looking for the calculation reps x weight = Total KG moved, On your pull up test If your doing negative pul ups it with a controlled eccentric tempo until you fail please, please keep the form strict and range honest.

Breathing / clean days

Our clean days are about building that technique and grinding the patterns increase the weight slowly with solid well landed reps. There is a spicy breathing number 30sec work 30sec rest x4 the aim here is consistency through your movement and maintaining distance and numbers.

Breathing / snatch days

As above please.

 

…………………………………………………………………………………

Monday

Lower body – pull / push  (strength)

 

Strong

Fit

Warm up / Mobility

Lunge flow

Warm up / Mobility

Lunge flow

12min E2MOM – 6sets

A. Deadlifts 6×5-7 3111

12min E3MOM – 4sets

B1 Front squats 4×6-8 @3100

B2 KB/ DB walking lunges 4×10-12

12min E2MOM – 6sets

A. Deadlifts 6x 7-9 @ 3111

12min E3MOM – 4sets

B1 Goblet squats 4×12-15 @3010

B2 KB/ DB walking lunges 4×12-15


WOD 20mins EMOM

Working with a partner alt mins

5x Deadlift @100/70kg

10x AKBS @ 32/20

 

WOD 20mins EMOM

Working with a partner alt mins

5x Deadlift @ manageable

10x RKBS @ Medium 

Tuesday

Upper body – pull / push  (volume)

 

Strong

Fit

Warm up / Mobility

Stick shoulder warm up

Warm up / Mobility

Stick shoulder warm up

A. 1min Pull up ME test – 1 attempt

8min E2MOM -4 sets
B. pull ups 6-8 @3010

C. 9min E90sec- 4 sets
ME handstand against wall hold

12min E3MOM – 4sets
B1.Dips 4xME @ 3010
B2.Horizontal ring rows 4×12-15

A. 1min Pull up ME test – 1 attempt (negatives)

8min E2MOM -4 sets
B. Negative pull ups 6-8 @6010

C. 9min practice
Headstands knee on elbow to vertical

12min E3MOM – 4sets
B1.Feet on floor dips 4×8-10 3010
B2.Banded rows 4×15-20 @ 3010

WOD 5 rounds for time

15x UB wall balls (burpee penalty)

10x Burpee pull ups

rest 90sec between rounds

WOD 4 rounds AFAP for time

15x wall balls

10x Burpee to target

rest 90sec between rounds

Wednesday

Breathing (cleans)

Strong

Fit

Warm up / Mobility

Lunge flow

Warm up / Mobility

Lunge flow

6min EMOM -6 sets

A1. Odd 3x High pulls

A2. Even 3xScarcrow squat clean12min E2MOM – 6sets

12min E2MOM – 6sets

B. set 1-2 3x High hang cleans
set 3-4 3x mid hang cleans
set 5-6 3 full cleans

C. 6min E90sec -4 sets
4x Vertical jumps @ BW
4 clean pulls A 120% B

6min EMOM -6 sets

A1. Odd 3x High pulls

A2. Even 3x Scarecrow power clean12min E2MOM – 6sets

B. set 1-2 3x High hang PC
set 3-4 3x mid hang PC
set 5-6 3 PC

C. 6min E90sec -4 sets
4x Vertical jumps @ BW
4 clean pulls A 120% B

Breathing 4x4min per station (5 people per station, 1 min to change)

A. Rowing 30 hard 30 easy

B. PC n Press 30 wrk 30 rst @45/30

C. DU 30 wrk 30 rest

D. Thruster 30wrk / 30rst @45/30

Breathing 4x4min per station

A. Rowing 30 hard 30 easy
B. PC n Press 30 wrk 30 rst @light
C. Singles 30 wrk 30 rest
D. Thruster 30wrk / 30rst @light


Thursday – gymnastics

 

Friday

Lower body – push / pull (volume)

 

Strong

Fit

Warm up / Mobility

Squat flow

Warm up / Mobility

Squat flow

 12min E2MOM – 6sets

A Squats 4×8-10 @ 3010 

B. 1min squat test @ 80%A

12min E3MOM – 4sets
C1.BB RDL 4×10-12 @3101
C2. 1Lg squats 4×8-10el

12min E2MOM – 6sets

A Squats 4×12-15 @ 3010

B. 1min squat test @ 60%A

12min E3MOM – 4sets
C1.KB RDL 4×12-15 @3010
C2. Step ups 4×10-12el

10min AMRAP

20x BB thrusters @30/20

10x T2B

10min AMRAP

20x BB thrusters @20/15

10x K2E / Scale

 

Saturday

Upper body – push / pull (strength)

 

Strong

Fit

Warm up / Mobility

Stick Shoulder flow

Warm up / Mobility

Stick Shoulder flow

12min E2MOM -6sets

Strict OH press 6×6-8 @ 3011

12min E3MOM -4sets

B1 BB BOR 4×8-10 @2012

B2 Bench press 4×10-12 @3010

12min E2MOM -6sets

Strict OH press 6×10-12 @ 3011

12min E3MOM -4sets

B1 1arm BOR 4×12-15ea @2012

B2 Bench press 4×12-15 @3010

WOD 6 rounds

10x deadlifts @40/30

10x power cleans @40/30

10x push press @40/30

10x back squats @40/30

WOD 6 rounds

10xKB deadlifts @medium

10x KB double handle clean @medium

10xKB push press @medium

10xKB goblet squats @medium

 

Sunday

Breathing (snatch)

 

Strong

Fit

Warm up / Mobility

Lunge flow

Warm up / Mobility

Lunge flow

6min EMOM -6 sets

A1. Odd 3x Snatch High pulls

A2. Even 3xSnatch balance

12min E2MOM – 6sets
Set 1-2 3x high hang Snatch
set 3-4 3x mid hang Snatch
set 5-6 3x Snatch

C. 6min E90sec -4 sets
4x Vertical jumps @ BW
4x clean pulls A 120% B

6min EMOM -6 sets

A1. Odd 3x Snatch High pulls

A2. Even 3xOHS / scale

12min E2MOM – 6sets
Set 1-2 3x high hang PS
set 3-4 3x mid hang PS
set 5-6 3x PS

C. 6min E90sec -4 sets
4x Vertical jumps @ BW
4x clean pulls A 120% B

3x2min teams 5 follow leader

1min Bike for distance

1min high hang Power snatch 40/30

3min rest

3x2min teams 5 follow leader

1min Bike for distance

1min high hang Power snatch – BARS ONLY

3min rest