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CrossFit Hackney training program 27/02/17 – 05/03/17 (week 9)

Posted 24th February 2017 by Geoff Stewart

 

Crossfit

Week 9 of our first 12 week program of 2017 and we are getting into the CF open.

Open workout 17.1 is with us:

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

M 22.5kg. dumbbell / 24-in. box F 15kg. dumbbell / 20-in. box

Time cap: 20 minutes

We have taken you through a training block of 8 sessions to date and we are changing it up a little for the last 4 weeks of this training block. We would like to throw some new – CF Open related – bits your way as well as maintaining and building on the gains made in the last 8 weeks. So what do we have in store for you? There is going to be a balance of good quality strength and volume work in your fundamental lifts, a good amount of Olympic lifting to chisel those skills as well as the Momentum monster mash sessions. WTF is that? You’ll have to come and have a go.

This week’s focus –

Its a big week in the Crossfit world and the focus for many boxes is the open workout. We will be doing the open workout on Friday night CF class @ 6 30pm and the Blue bear class on Sundays @ 10am if your in the Open or fancy a blast. We want you go into this week with an air of confidence at the work you have put into your gains bank and push on through.

Strength days –

In this short but sharp block we will be having a push and pull day and a pull and push day. The focus of these days will be that magic recipe of functional strength – or what is becoming a buzz phrase of this training season – functional bodybuilding. You’ll be building upon and maintaining the gains you have made over the last few weeks.

Olympic days –

Tuesday and Saturday are our Olympic lifting days. We will be pretty much sticking to the focus of form over weight and drilling technique with some light BB complexes to get you moving, as well as some solid 3-5 reps lifts to hit some good weights. There is a tasty little blast on Tuesday – GO FOR IT.

Momentum monster mash –

The monster mash sessions are where we are going to be putting in some longer style workouts and some spicy items. We are trying to keep you moving throughout the sessions, these days are aimed very much at those engines and getting the endorphins rushing. You’ll need to be organised and on the ball with your equipment and your gym layout to enable these days to flow smoothly.

…………………………………………………………………………………

Monday

Strength day (push/pull)

Strong

Fit

Warm up / Mobility

 

Warm up / Mobility

 

18 min E3MOM – 6sets

A1. Back squats 6×5-7 @3010

A2. Pull ups 6×6-8 @ 3101

 

10min E2MOM -5sets

B1. RFE split squats 3x-6-8el @2201

B2. BB BOR 3×10-12 @2020

18 min E3MOM – 6sets

A1. Back squats 6×8-10 @3010

A2. Negative Pull ups 6×4-6 @ 4011

10min E2MOM -5sets

B1. FFE split squats 3x-10-12el @2201

B2. KB / DB BOR 3×15 @2020

4x4min with 1 min rest between rounds

5x wall balls

40xDU

10x wall balls

30x DU

15x wall balls

20x Du

20x wall balls

10 DU

4x4min with 1 min rest between rounds

5x wall balls

80xSingles

10x wall balls

60x Singles

15x wall balls

40x Singles

20x wall balls

20 Singles

Tuesday

Olympic day (snatch)

Strong

Fit

Warm up / Mobility

Stick mobility

Warm up / Mobility

Stick mobility

 


8min

A. 4xBB only Snatch complex

5x Snatch high pull

5x power snatch

5x OHS

5x snatch balance

Do not set bar down during complex – rest as needed

8min E2MO2M – 4sets

B 4×3-5 Snatches

9min E90sec 6sets @60% B

1x snatch pull

2x Power snatch

3x snatch

 

8min

A. 4xBB only Snatch complex

5x Snatch high pull

5x power snatch

5x OHS -Best you can do

5x Pressing snatch balance

Do not set bar down during complex – rest as needed

8min E2MO2M – 4sets

B 4×5 PSnatches

9min E90sec 6sets @60% B

3x snatch grip DL 

3x DB Thrusters


Working in teams of 5 you have 2 98% attempts each to do as many meters as possible on the bike in 45 seconds

Working in teams of 5 you have 2 98% attempts each to do as many meters as possible on the bike in 45 seconds

Wednesday

Breathing (Momentum monster mash)

Strong

Fit

Warm up/mobility

Lunge flow

Warm up/mobility

Lunge flow

6min alt with a partner

12x Goblet squats -medium

6x Ring rows

rest 2 min and reset

6min alt with a partner

12x KB swings

6x press ups

5min Skills

HSPU – 12x kick ups to 6sec negative

6min AMRAP

6x HSPU

12x RKB (heavy)

rest 3mins

6mins AMRAP

6x C2B Pull ups

12x Goblet squats (heavy)

rest 3mins

6mins AMRAP

6x T2B

12xBurpees to target

6min alt with a partner

12x Goblet squats -light

6x Ring rows

rest 2 min and reset

6min alt with a partner

12x KB swings

6x press ups

5min Skills

HSPU / headstands / wall walks

6min

6x Pike press ups (scales)

12x RKB (medium)

rest 3mins

6mins

6x Ring rows ( pul up scales)

12x Goblet squats (medium)

rest 3mins

6mins

6x K2E

12xBurpees


Thursday – gymnastics

Friday

Strength day (pull/push)

Strong

Fit

Warm up/mobility

Squat flow

Warm up/mobility

Squat flow

18 min E3MOM – 6sets

A1. Deadlifts 6×3-5 @3010

A2. Dips 6×8-10 @ 3101

10min E2MOM -5sets

B1. Walking lunges 3x-6-8el @2201

B2. DB/BB OH press 3×8-10 @2020

18 min E3MOM – 6sets

A1. Deadlifts 6×5-7 @3010

A2. Scaled Dips 6×8-10 @ 3101

10min E2MOM -5sets

B1. Walking lunges 3x-8-12el @2201

B2. DB/BB OH press 3×10-12 @2020

14min

Alt with partner EMOM

5x HSPU

ME RKBS – heavy

Max reps (loser tidies up)

Evening class CF open 17.2

14min

Alt with partner EMOM

5x Piked box press ups

ME RKBS – Medium

Max reps (loser tidies up)

Evening class CF open 17.2

Saturday

Olympic day (snatch)

Strong

Fit

Warm up/mobility

Stick shoulder flow

Warm up/mobility

Stick shoulder flow

8min

A. 3-4xBB only Clean complex

5x Clean high pull

5x power Clean

5x Push press / push jerks

5x Back squat

5x clean n press

Do not set bar down during complex.

 

8min E2MO2M – 4sets

B 4×3-5 Clean and Jerks

 

C. 8min EMOM 8sets alt @60%B

Odd 3x Vertical jumps

Even 3x Clean high pull

8min

A. 3-4xBB only Clean complex

5x Clean high pull

5x power Clean

5x Push press / push jerks

5x Back squat

5x clean n press

Do not set bar down during complex.

8min E2MO2M – 4sets

B 4×5 Power clean and Jerks

C. 8min EMOM 8sets at @60%B

Odd 3x  Vertical jumps

Even 3x Clean high pull

12min working up the ladder plus 2 and 8 reps each round

2x Squat clean to thruster

8x DU

4x Squat clean to thruster

16x DU

6x Squat clean to thruster

24x DU

8x Squat clean to thruster

32x DU

12min working up the ladder plus 2 and 8 reps each round

2x Power clean to thruster

8xsingles

4x Power clean to thruster

16x singles

6x Power clean to thruster

24x singles

8x Power clean to thruster

32x Singles

Sunday

Breathing (Momentum monster mash)

Strong

Fit

Warm up/mobility

Lunge flow / Stick flow

Warm up/mobility

Lunge flow / Stick flow

6min alt with a partner

8x BK squats – same weight

8x Push press – same weight

2min to reset

10min alt EMOM with partner

5x BB thrusters @45/30

2x 12min workout with a partner 4 min rest between workouts

1. E2MO2M – 3 rounds each

Row 20kcal

ME Burpee pull ups

2. E2MO2M- 3 rounds each

Bike 20kcal

ME T2B

rest 1min

Bonus section

1min ME air squats

6min alt with a partner

8x BK squats – same weight

8x Push press – same weight

2min to reset

10min alt EMOM with partner

4x BB thrusters – manageable

2x 12min workout with a partner 4 min rest between workouts

1. E2MO2M- 3 rounds each

Row 20kcal

ME Burpee

2. E2MO2M – 3 rounds each

Bike 20kcal

ME K2E (scale)

rest 1min

Bonus section

1min ME air squats

Gymnastics: Handstands and Bent Arm Strength (muscle up prep.) Phase 4

Posted 22nd February 2017 by Josh Schouten

The balance is slowly coming along, and many of the regular gymnastics students are seeing the gradual improvement in their handstand line and shoulder muscle endurance. Handstands are not as simple as they sound and it takes a dedicated person to make solid progress. I’m not going to lie, the handstand is a good two-year journey to build the strength, mobility, and balance to perfect a handstand, and this is why it is going to stay in the program for the months ahead. Those of you who come to the gym to train, learn and get better will appreciate the journey.

A very common mistake in the handstand is arching the back and not opening the shoulders. It takes a good eye to notice the difference, but as we move into this next phase, your eye is going to be tested in the partner assisted handstand. Can you see the difference:

handstand_alignment

This new phase is also going to include some bent arm strength (BAS) training to help keep other aspects of your gymnastics training progressing. In a perfect world, everyone should be working on both shoulder flexion and shoulder extensions, it’s important that you know the difference, especially in gymnastics.

Shoulder flexion: If you place you arm down by your side and brace you midline, squeeze your butt and pull your bottom rib down just slightly. Slowly start to raise one arm up in front of the body, how high can you lift this arm without arching your lower back? Can you get a full 180* of shoulder flexion? Those who took part in the first month of handstand training will recall the shoulder mobility testing we did (if not, go back and check it out). (more…)

Heavy Metcon 22/2/2017

Posted 21st February 2017 by Geoff Stewart

heavy-met-con

Warm it up but just enough because we have got a lot to do…

Working in teams 3

90x deadlifts -3reps max each

1800mtrs Bike -300mtrs max each

90x bench press – 3reps max each

180x laps sled push – 3 max laps each

90 pull ups – 3-6xreps max each

1800mtrs row max 300mtrs max each

90x back squats  -3xresp max each

1800 Run – as a teams (600each)

90x Power cleans – 3xreps max each

CrossFit Hackney training program 20/02/17 – 26/02/17 (week 8)

Posted 17th February 2017 by Geoff Stewart

Crossfit

Week 8 of our first 9-12 week program of 2017.

The Open is with us at the end of this week so everything in the Crossfit world goes a bit haywire. 17.1 (the first Open workout) is announced on Thursday night and your coaches will be spending hours planning how to do the WOD and boring anyone who will listen with our thoughts on the subject. We are having an Open workout twinkle on Friday night if you fancy testing yourselves or just watching, but this doesn’t mean everything else grinds to a halt, no no no.  This week as well as the Open we will be testing to see how you super chargers are coming along. We are going to be asking you to lift some tin and rep ranges are the same as week 7 so you’ll know where to start and push through to some new bigger numbers.

This week’s focus

We would really like you to hit your working sets and WODs with a plan in mind. We have been here before so you know what’s coming, you know how far you’ve got to dig, you know the burn is coming, embrace. Don’t game the whole session and save it for the piece you fancy, set your stall out early and work for the whole session.

Strength – lifts

Pull ups and squats, we are hitting the 3s this week you have 8 sets to work your way up to some quality numbers. Don’t start too light and don’t take too big a jump, any gain is a gain.. You have some Dip lock outs and some negative T2B / K2E – think form and position people – make them look easy.

Volume – lifts

Deadlifts and bench press. Make all the numbers count and embrace the burn. There are some spicy WODs on these days too.

Breathing / clean days

We are starting you off with a BB complex to get you going, make sure you’re warm, your form is on point and you can go into your B.s section and really give it a good go. No misses please. Then row as if your boat was sinking.

Breathing / snatch days

As above but ride as if you here being chased by crazy zombies.

…………………………………………………………………………………

Monday

Lower body – pull / push (Volume)

Strong

Fit

Warm up / Mobility


Lunge flow


Warm up / Mobility


Lunge flow


15min E3MOM – 5sets

A1. Podium Deadlifts 4×6-8 @3110

A2. Alt rev drop lunges 4×10-12el @1010

12min EMOM – 12 sets (6 each)

B1.Odd Goblet squats 10-12 @2020

B2. Even KB swings 10-12 heavy

15min E3MOM – 5sets

A1. Podium Deadlifts 4×8-10 @3110

A2. Alt rev lunges 4×10-12el @1010

12min EMOM – 12 sets (6each)

B1.Odd Goblet squats 15 @2020

B2. Even KB swings 15 medium

16min AMRAP

Working with a partner YGIG format

50x box jump overs (max 5 each)

50x T2B (max 5 each)

50x Burpees to target (max 5 each)

50x Sit up MB passes

16min AMRAP

Working with a partner YGIG format

50x box jump step downs (max 5 each)

50x K2E (max 5 each) -scales

50x Burpees  (max 5 each)

50x Sit up to clap

Tuesday

Upper body – pull / push  (Strength)

Strong

Fit

Warm up / Mobility


Lunge flow

Warm up / Mobility
 

Lunge flow

16min E2MOM – 8 sets

A. Weighted Pull ups 8×3 @ 3011 

12min E90sec – 8sets alt

B1. Weighted dips 4×5+ 10sec lockout @3111 

B2.DB chest supported rows 4×8-10 @30X2

5mins

C. HSPU – Negatives / skills

16min E2MOM – 8 sets

A. Negative Pull ups / ring rows 8×3-5 @ 6011 

12min E90sec – 8sets alt

B1. Feet on floor Dips 4×5+ 10sec lockout @3111 

B2.Banded rows 4×15 @3111

5mins

C. HSPU / Headstand – skills

12mins AMRAP 

Rest 45sec after each round

5 HSPU

7 KBS -Heavy

9 Double DB Thrusters – 22.5 / 15

12mins AMRAP 

Rest 45sec after each round

5 Piked press up (scales)

7 KBS -Medium

9 Single DB/ KB Thrusters

Wednesday

Breathing – Cleans 

Strong

Fit

Warm up / Mobility

Warm up / Mobility

8min 

A. 4xBB only Clean complex

5x high pull

5x power clean

5x Split Jerks

5x Front squats

5x Clean n jerk

Do not set bar down during complex – rest as needed

8min E2MO2M – 4sets

B 4×3-5 Cleans

C. 9min E90sec – 6sets

1x clean pull @70%B

2x Power clean

3x clean

8min 

A. 4xBB only Clean complex

5x high pull

5x power clean

5x Push Jerks

5x Front squats

5x Clean n press

Do not set bar down during complex – rest as needed

8min E2MO2M – 4sets

B 4×5 PC

C. 9min E90sec – 6sets

1x clean pull @60%B

2x High hang power clean

3x Power clean

16min

Working in teams 3 AFAP

Rowing 12/15Kcals each

16min

working in teams 3 AFAP

Rowing 12/15Kcals each

Thursday – gymnastics

Friday

Lower body – push / pull (Strength)

Strong

Fit

Warm up / Mobility
Squat flow

Warm up / Mobility
Squat flow

16min E2MOM – 8sets

A. Squats 8×3@ 3010 80+%

5min 4sets max

B. Strict eccentric T2B 4×4 @6011

8min EMOM – 8 sets alt legs

C.6x triple jumpers step ups

16min E2MOM – 8sets

A Squats 8×5@ 3010 70+%

5min  

B.T2B skills

8min EMOM -8sets alt legs

C.10x alt 1lg step ups

12 mins – total reps

2min work 2min rest

12x T2B

ME wall ball in remaining time

12 mins- total reps

2min work 2min rest

12x K2E (scale)

ME wall ball in remaining time

Saturday

Upper body – push / pull (Volume)

Strong

Fit

Warm up / Mobility
Stick Shoulder flow

Warm up / Mobility
Stick Shoulder flow

15min E3MOM – 5sets

A1. Bench press 5×8-10 @3010

A2.DB / BB  BOR 5×10-12 @2012

8min EMOM – 8sets

Odd BB supine rows 4×10-12 @1010

Even BB STOH 4×10-12 @1010 @60%

15min E3MOM – 5sets

A1. Bench press 5×12-15 @3010

A2.DB BOR 5×12-15 @2012

8min EMOM – 8sets

Odd BB supine rows 4×10-12 @1010

Even BB STOH 4×10-12 @1010 @light

3x4min AMRAP work 2min rest

30xDU

20x BB Thrusters 45/30Kg

3x4min work 2min rest

60xSingles

15x BB Thrusters 30/20Kg

Sunday

Breathing (snatch)

Strong

Fit

Warm up / Mobility
Lunge flow / Stick flow

Warm up / Mobility
Lunge flow / Stick flow

8min 

A. 4xBB only Snatch complex

5x high pull

5x power snatch

5x OHS

5x snatch balance

5x Full snatch

Do not set bar down during complex – rest as needed

8min E2MO2M – 4sets

B 4×3-5 Snatches

C. 9min E90sec 6sets

1x snatch pull

2x High hang power snatch

3x snatch

8min 

A. 4xBB only Snatch complex

5x high pull

5x power snatch

5x Back squat

5x Pressing snatch balance

5x Power snatch

Do not set bar down during complex – rest as needed

8min E2MO2M – 4sets

B 4×3-5 PS

C. 9min E90sec 6sets

1x Snatch grip DL

2x Snatch grip high pull

3x Power snatch

16mins- follow the leader

Working in teams 5

Bike 12kcals

20x KB walking lunges

16mins – follow the leader

Working in teams 5

Bike 10kcals

20x KB walking lunges