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Heavy Metcon 11/01/2017

Posted 10th January 2017 by Geoff Stewart

heavy-met-con

Warm up to a good weight on the lifts below

 

EMOM – go heavy for 42mins= 7 rounds

Deadlifts 5 @ 140% BW

Dips 5 @ BW+

Bike 30sec

Back squats 5 @ BW

Pull ups (strict) 5 @ BW+

Rower 30sec

Gymnastics: Handstand Phase 3: Mobility, Re-Balancing, & Back Strength

Posted 9th January 2017 by Josh Schouten

Handstand done correctly are a great reflection of the dedication and hard work that someone has taken to master the skill.  Part 1 and Part 2 of the handstand classes has delivered some positive results, and some members are holding some nice straight handstand lines.  The third phase of our handstand training method will focus on refining the ability to re-balance and maintain the correct body line.

A handstand is considered skill training which means you will continue to refine it over time. Simply kicking up and hoping you don’t fall over won’t get you very far. A basic tenant of skill training is that technical refinement can only happen successfully after the physical structure has been established. Students who adopt such an attitude of mastery will become far more successful (and less injured) than the impatient student who attempts to skip ahead with the incorrect movement learning patterns.

Balance and body line are closely related. However, body line can be taught with the absence of balance – thanks to our front body and back body line drills and the use of the wall or a spotter.  On the other hand, balance is harder to obtain without the correct body alignment.

There are some different exercises we can work on to refine and develop the handstand body line and balance.  However, we are going to be using exercises based on their ease of application, spotting requirement, and skill transfer for future handstand classes.

Consistency and regular practice are even more critical as we start to see progressions in our handstand ability.  In the early stages, improvements come slowly, and thus it’s important to ensure that the volume and intensity are high.  You need to be practicing these exercises more than once a week to keep making gains and speed up the rate of improvement.

Weaknesses in strength and mobility are quickly uncovered when performing handstands.  For instance, the pike handstand requires flexible hamstring and superb back strength.  The journey is long and slow, but anything worth doing takes time. (more…)

CrossFit Hackney training program 9/1/2017 – 15/1/2017

Posted 6th January 2017 by Geoff Stewart

Crossfit

Into week 2 of our first 9-12 week phase of 2017.

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.

Most of you seemed to be moving pretty well towards the end of week 1, not too many of you struggling to get down the stairs or off the loo (so you have told me) so let’s crack on with week 2. It’s all fun and games this week. The order of our days is going to stay the same through this whole phase so you can put a plan into working those weaknesses. Our strength and adaption days are swapping around this week …

This week we would like you to think about how much weight you can lift in relation to your body weight. We understand after the last few weeks of festivities some of you may be carrying a few extra pounds – now might be the time to address this and sign up for the Whole life challenge and move a bit of the surplus. I’m sure you all know how important it is master those body weight exercises such as press ups, pull ups, dips, handstand press ups etc., but how are your barbell lifts in comparison to your body weight? We spend a lot of time giving you percentages of your 1RPM  but what about compared to your body weight – how do you stand up pound for pound? If you do some searches or even just read this article you’ll see this isn’t a true reflection of who is the strongest but its a good guide and can offer some bragging rights in the gym.

This week’s focus

Our main focus this week is building on your gains last week. Hopefully you’re moving smoothly and finding your groove – a lot of this training lark is about consistency, consistency and consistency. When you get into your classes do your warm up and prepare for the work to come guys the weather is cold and you need to hit this stuff with your blood flowing and mind in the game.

Strength – lifts

Pull ups and squats. Starting to look at putting some weight on the bars and belts, you shouldn’t be failing reps in these sets but your last reps need to be solid and tight – you’ll need to make the most of your rest period to repeat. On your B exercise please be aware of tempo, if you can add some extra weight do, but make sure you can still hit your full rep range.

Volume – lifts

Deadlifts and Bench press. There is a lot of work to do here. Don’t be tempted to go too heavy, check out the rep and percentage banner in the gym, check tempo and stick to it – time under tension is the goal here please.

Breathing / clean days

Cleans. Let’s work form please folk, start the warm ups well and carry it over into your main sets. We are on the bike with some hard mins (please see how far you can go) then some medium weight cleans before a longish rest period – you should be working in your RPE 7-8.

Breathing / snatch days

Snatch. As above.

…………………………………………………………………………………

Monday

LOWER BODY – PULL / PUSH (VOLUME)

Strong

Fit

Warm up / Mobility

Lunge flow

Hip bridges

Inch worms

banded pull throughs

Banded rows

Warm up / Mobility

Lunge flow

Hip bridges

Inch worms

banded pull throughs

Banded rows

8min E2MOM – 4 sets
A. Deadlifts 4×8-10 @3010

12min E3MOM – 4 sets
B1 Goblet squats 4×12-15 @3110
B2 RFE split squat 4×10-12el @3111

8min E2MOM – 4 sets
A. Deadlifts 4×10-12 @ 4111

12min E3MOM – 4 sets
B1 Goblet squats 4×15-20 @3101
B2 alt lunges 4×12-15el @1010

WOD 5x2min wrk

10x Deadlifts @65% A
10x press up
30 DU

WOD 5x2min wrk

10x Deadlifts @50% A
10x press ups
50 singles skips

Tuesday

UPPER BODY – PULL / PUSH (STRENGTH)

Strong

Fit

Warm up / Mobility

Stick warm up

Disclocates

Cuban rotations

Behind neck press

Hanging shrugs

Warm up / Mobility

Stick warm up

Disclocates

Cuban rotations

Behind neck press

Hanging shrugs

12min E2MOM – 6 sets
A. Weighted Pull ups 6×4-6 @ 3012

12min E3MOM – 4sets
B1.Ring dips 4×5-7 @3111
B2.KB BOR rows 4×10-12 @30X1

WOD 5 rounds for time
15x RKBS (heavy)
10x Wall balls 9/7
5x burpees (target)

12 min E2MOM -6 sets
A. Negative Pull ups 6×4-6 @6012

12min E3MOM – 4sets
B1.Dips 4x 8-12 2 3110 (scales)
B2.Ring rows 4×10-12 @2020

WOD 5 rounds for time
15x RKBS (medium)
10x Wall balls 7/5
5x burpees

Wednesday

BREATHING (CLEANS)

Strong

Fit

Warm up / Mobility

Lunge flow

Muscle clean

High pull

Power clean

Front squat

Clean

Warm up / Mobility

Lunge flow

Muscle clean

High pull

Power clean

Front squat

Clean

6min EMOM -6 sets
A1. Odd 3x High pulls
A2. Even 3x Scarecrow clean

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 clean

12min E2MOM – 6sets
set 1-2 3x High hang PC
set 3-4 3x mid hang PC
set 5-6 3 FloorPC

C. 6min E90sec -4 sets
4x Vertical jumps @ BW
4 clean pulls A 100% B

Breathing 20mins
Follow leader teams of 5
Bike 1 min – distance
10x squat cleans @ 70%

Change every min on bike

Breathing 20mins
Follow leader teams of 5
Bike 1 min – distance
10x power cleans @ 60%

Change every min on bike

Thursday – gymnastics

Friday

LOWER BODY – PUSH / PULL (STRENGTH)

Strong

Fit

Warm up / Mobility

Squat flow

Wall squat

Paused goblet squat

Air squats

Paused BB back squats

Warm up / Mobility

Squat flow

Wall squat

Paused goblet squat

Air squats

Paused BB back squats

A. 12min E2MOM – 6sets
A Squats 6×4-6 @ 3010 70-80%

12min E3MOM – 4sets
B1 Kb walking lunges 4×8-10 @2020
B2 1 1/4 KB squats 4×8-10 @2020

A. 12min E2MOM – 6sets
A Squats 6×8-10 @ 3010 60-70%

12min E3MOM – 4sets
B1 Kb walking lunges 4×12-15 @2020
B2 1 1/4 bw squats 4×15 @2020

For time. (15min )
150 wall balls EMOM Perform 3 burpees

For time.
100 wall balls EMOM Perform 3 burpees

Saturday

UPPER BODY – PUSH / PULL (Volume)

Strong

Fit

Warm up / Mobility

Stick warm up

Disclocates

Cuban rotations

Behind / front neck press

Scapula press ups

Warm up / Mobility

Stick warm up

Disclocates

Cuban rotations

Behind / front neck press

Scapula press ups

A. 12min E2MOM – 6sets
A. Bench press 4×10-12 @3010

12min E3MOM – 4sets
B1 BB supine rows 4×10-12 @2011
B2 Seated DB oh press 4×10-12@3010

A. 12min E2MOM – 6sets
A. Bench press 4×12-15 @3010

12min E3MOM – 4sets
B1 BB supine rows 4×12-15 @2011
B2 Seated DB oh press 4×12-15 @3010

5x2min work with 1 min rest BR
20x RKB swings -heavy
20x KB snatch (10ea)
20x RKB swings
20x KB push press (10ea)
start where you finished each round

5x2min work with 1 min rest BR
20x KB swings -medium
20x Kb push press (2 handed)
20x KB swings
20x KB alt head sides (2 handed)
start where you finished each round

Sunday

BREATHING (SNATCH)

Strong

Fit

Warm up / Mobility

Lunge flow

Muscle Snatch

Snatch High pull

Power snatch

Snatch balance

Snatch

Warm up / Mobility

Lunge flow

Muscle Snatch

Snatch High pull

Power snatch

Snatch balance

Snatch

6min EMOM -6 sets
A1. Odd 3x High pulls
A2. Even 3x Scarecrow snatch

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 High pulls
A2. Even 3x Scarecrow snatch

12min E2MOM – 6sets
set 1-2 3x high hang PC
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 100% B

Row 500mtrs buy in
5 rounds
12x BB thrusters 45 /30
9x Over bar burpees
6x Pull ups
Run 400 mtrs buy out

Row 500mtrs buy in
5 rounds
12x BB thrusters – medium
9x Over bar burpees
6x Jump Pull ups / ring rows
Run 400 mtrs buy out

You can look up movement scales here.

Movement variations/scales

Posted by Geoff Stewart

Movement variations/scales

You will have noticed that within our programming we offer different exercise variations and we offer scales for some exercises, so why do we do this?

Movement variations

All exercises have variations – these can be as simple as a change in rep range, tempo, rest period, joint angle or the type of machine used. Being the interesting chaps we are we once listed 40 squat variations then we got bored. All these variations have a place and can be helpful to keep your body adapting and make working out a bit more interesting.

Scales of exercise

You can scale exercises back or forward to enable athletes at all levels to work on the same types of movement and progress safely and effectively through simple to more complex movements. Scaling in the wonderful world of CF is a hot topic. Some schools says do it RX’d or not at all and others say scale it back so you’re wrapped in a cotton wool bubble. The magic and progression has to be somewhere in the middle.

Scaling in WODs

The idea of scaling in WODs, apart from not breaking yourself, is to enable you to maintain a good pace. If you’re doing a 5 min WOD and spending 2 mins resting between each 3 reps because it’s so hard then the training effect may not be as anticipated. On the other hand, if you’re flying through with a scale that’s too easy, the same is true. Below we have listed some basic scales for key movements to help you in your progressions. Check it out, don’t be proud, gains and skills will be yours. There are – obviously – a lot more exercises and a lot more scaled movements you can practice – ask your coach if you’re after something specific.

Not convinced about the utility of scaling? Read this.

Press up

  1. Angled against wall
  2. Angled on 30inch box – 24 / 20
  3. P bar press ups
  4. Negatives – slow down
  5. Full press up
  6. Hand release press up
  7. Horizontal press up on rings

Box jump

  1. Step up down low box
  2. Low jump to plate step down
  3. Jump to low box step down
  4. Jump to box jump down
  5. Jump to high box and rebound back

Chest to bar pull up

  1. Ring rows
  2. Jumping pull up – negative
  3. Strict pull ups – controlled
  4. Kipping pull up
  5. Chest to bar pull up
  6. L sit chest to bar pull up

Toes to bar

  1. Tuck up
  2. V-up
  3. Knees above hips
  4. Toes above hips
  5. Knees to chest
  6. Knees to elbows
  7. Toes to bar

Dips

  1. Box – feet on floor
  2. Station / p-bars – eccentric
  3. Station / p-bars dip
  4. Rings – feet on floor
  5. Rings – eccentric
  6. Ring kipping dip
  7. Ring strict dip

OHS (over head squats)

  1. Goblet squats
  2. Back squat
  3. Front squats
  4. OHS with stick as form will allow
  5. OHS with bar
  6. OHS weighted

Deficit HSPU

  1. Handstand hold against the well, accumulate 15 to 20 seconds
  2. Pike press up
  3. Box pike press ups
  4. Ab – mat (reduced range of motion)
  5. Kipping HSPU
  6. Strict HSPU
  7. Deficit kipping HSPU (1.5 – 4.5″ deficit)
  8. Deficit strict HSPU (1.5 – 4.5″ deficit)

Pistol

  1. Cossack squat
  2. Box step ups, 12 → 30” box
  3. Box step ups from side of the box, 12 → 30” box
  4. Pistol to a box, high → low
  5. Pistol w/ support (band or hold on to a rig)
  6. Pistol

GHD sit up

  1. GHD sit up hold @ parallel, accumulate 30 seconds
  2. GHD sit up to parallel
  3. GHD sit up

Ring muscle up

  1. Ring row + Ring dip (feet on ground) – 3 to 5 reps each
  2. Ring row + transition + ring dip (feet on ground) – 3 to 5 reps
  3. Jumping muscle up
  4. Eccentric Muscle ups
  5. Kipping muscle up
  6. Strict muscle up

Rope climb

  1. Seated rope pulls to standing
  2. Rope pull-ups (or towel pull ups), 2 – 3 x reps
  3. Rope climb ½ way up
  4. Legless rope climb ½ way up
  5. Rope climb w/ foot lock
  6. Legless rope climb up, w/ legs down
  7. Legless rope climb up + down
  8. Legless rope climb from seated
  9. L-sit legless rope climb
  10. Any of  5 to 7 above with a weighted vest

Paleo rules

Posted 5th January 2017 by Geoff Stewart

In our recent survey, some of you asked for more nutrition info. Going back to the basics to clean up your diet post the festive binge period, here’s a useful infographic from Boxrox reminding us what’s paleo. They missed off wine gums and Krispy Kreme donuts though – stupid oversight.

paleo copy 2