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Heavy Metcon 15/2/2017

Posted 14th February 2017 by Geoff Stewart

heavy-met-con

Warm it up – you know you want to 6mins:

10x KB swings

5x press up

10x Kb squats

5x ring rows

 

Working in partners

30/30 –  work / rest for 6min per station

Power clean and press x5 reps

Bike x30 sec

Back Squats x5 reps

Rowing x30sec

Pull x8 (single cluster)

Sled pushing x30sec

 

Warm it down – you know you need to 6mins:

10x KB swings

5x press up

10x Kb squats

5x ring rows

CrossFit Hackney training program 13/02/17 – 19/02/17 (week 7)

Posted 10th February 2017 by Geoff Stewart

Crossfit

Week 7 of our first 9-12 week program of 2017.

We have been over a lot of points over the last 6 weeks of this current training block.  I have cracked on about posture, warming up properly, how your lifting numbers are compared to your bodyweight, the Whole Life Challenge (loose some KGs, gain some pull ups) repetition, repetition etc. Dave Brailsford (Sky Cycling) said that the success  of British cycling was down to many factors but one of his main ideas was belief and his approach was simple.

Brailsford believed in a concept that he referred to as the “aggregation of marginal gains.” He explained it as “the 1 percent margin for improvement in everything you do.” His belief was that if you improved every area related to cycling by just 1 percent, then those small gains would add up to remarkable improvement.

Improvement of 1-2% in each area of your performance can gave our athletes a 10-20% improvement in overall performance: small gains across the board will add up.

This week’s focus

We are asking for some bigger lifts this week and to get into those 3rpm lifts so now is the time to tie all these bits together as above. Are you fed and watered for the workout to come? Have got all you need for the workout? Warm up well, check your movements, skills, check in with your coach re scales, do enough good warm up sets so you’re ready for your working sets, have you got your percentages worked out or a game plan in your mind? Make the most of your rest periods, keep your focus through all your reps and sets and think about how you are controlling your breathing.

Strength – lifts

Deadlifts and OH pressing are on the menu for strength this week. We have been working our way down to 8 sets over the last week so let’s start testing those numbers on the last few sets please. Be mindful of safety, ask your coach for spotting techniques and don’t get sloppy on those deadlifts. The deadlift is called a DEADlift for a reason don’t be rebounding the bars please.

Volume – lifts

Pull ups and squats are this week’s fun and games. Hunt that burn and maintain that form. On our squats we will be looking for a 10 second tempo (yes that’s 10 seconds not 8 seconds). Hold that solid strong position all the way through, don’t start trying to muscle through your reps with bad form.

Breathing / clean days

Cleans: Technique technique and a bit more technique please. On your EMOM, work hard and ensure it’s all done with form and full extension on the jumps please. When you hit your breathing workout go hard on the minutes and make the most of the rest period.

Breathing / snatch days

As above for Snatch. You snatch will build into your breathing so check your weights for the final set, don’t go heavy go smooth.

…………………………………………………………………………………

Monday

 

Lower body – pull / push (strength)

Strong

Fit

Warm up / Mobility


Lunge flow


Warm up / Mobility


Lunge flow


16min E2MOM – 8 sets

A. Deadlifts 8×3 @3010

12min E90sec – 8 sets (alt)

B. Double KB rack squats 4×5 @6200

C. Short BB Walking lunges 4x5el @2020

16min E2MOM -8 sets

A. Deadlifts 8×7,7,7,5,5,5,3,3 @3010

12min E90sec – 8 sets (alt)

B. KB goblet squats 4×7 @6200

C. KB Walking lunges 4x8el @2020

WOD 3x3min windows AFAP

6x Deadlifts @60% A

12x HR press up

24 DU

WOD 3x3min windows AFAP

6x Deadlifts @60% A

12x press up (scales)

48 singles

Tuesday

 

Upper body – pull / push  (volume)

Strong

Fit

Warm up / Mobility


Lunge flow

Warm up / Mobility


Lunge flow

8min   E2MOM -4 sets

A. BW pull ups 4×5-7+1 eccentric @10000

5min -4 sets

B. Negative HSPU 4x2eccentric (8) +2-4 kipping HSPU

6min E2MOM – 3sets

C.Dips 3×6-8+ME lock out @ 2020

6min E2MOM – 3sets

D.   Horizontal ring rows 3xME @ 2020

8min   E2MOM -4 sets

A. BW pull ups 4×3-5 eccentric @10000

5min Skill

B .ME headstand knee to vertical / wall walks / kick ups to HSW holds

6min E2MOM – 3sets

C.   Horizontal ring rows 3xME @ 2020

6min E2MOM – 3sets

D. Dips 3×5-8 (scales) @ 2020

3x3min AMRAP plus 2min rest between rounds

15x RKB swings – heavy

9x double DB/ KB STOH

7x Pull ups

3x3min AMRAP plus 2min rest between rounds

15x RKB swings – Light

9x single KB STOH

7x Pull ups (scales)

 

Wednesday

Breathing – Cleans 

Strong

Fit

Warm up / Mobility
Squat flow

Warm up / Mobility
Squat flow

12min E2MOM2 – 6sets

A 12×1+1+1 clean+ high hang + power jerk

increase weight through sets

B. 6min E90sec -4 sets

3 clean pulls A 150%+ A

C. 12mins EMOM

Odd 5x Clean @70%A

Even 5x High Box jumps

12min E2MOM2 – 6sets

A 12×1+1+1 PC+ high hang PC + Push jerk

increase weight through sets

B. 6min E90sec -4 sets

5 clean pulls A 120%+ A

C. 12mins EMOM

Odd 5x PC clean @70%A

Even 5x Box jumps step down

20mins Teams 5

P1 BIKE 1min ME distance

P2 5x Burpees

P3 PC and press ME 45/30

P4 5x Burpees

P5 Rest

20mins Teams 5

P1 BIKE 1min ME distance

P2 5x Burpees

P3 PC and press ME light

P4 5x Burpees

P5 Rest

 

Thursday – gymnastics

 

Friday

Lower body – push / pull (Volume)

Strong

Fit

Warm up / Mobility
Squat flow

Warm up / Mobility
Squat flow

10min E2MOM – 5sets

A. Squats 5×8 +1eccentric @ 10000 70%+

5min – Min 3sets

B. T2Rings UB ME

6min E2MOM -3sets

C.BB RDL 3×10-12 @2120

6min E2MOM -3sets

D. 1 Legged squats or step ups 3×10-12el

10min E2MOM – 5sets

A. Squats 5×10 +1eccentric @ 10000 70%+

5min Skill

B. T2B (scales)

6min E2MOM -3sets

C.KB RDL 3×10-12 @2120

6min E2MOM -3sets

D. Box step ups 3×10-12el

21/15/9/7/5/3

Wall balls 9/7

V sit ups

21/15/9/7/5/3

Wall balls

Ab matt sit ups

 

Saturday

Upper body – push / pull (Strength)

Strong

Fit

Warm up / Mobility
Stick Shoulder flow

Warm up / Mobility
Stick Shoulder flow

16min E2MOM – 8 sets

A. OH press 8×3 @3010

12min E90sec – 8 sets (alt)

B. BB BOR 4×5-7 @3101

C. Paused bench press 4×5-7 @3110

16min E2MOM – 8 sets

A. OH press 8×8,8,6,6,6,4,4,4 @3010

12min E90sec – 8 sets (alt)

B. KB BOR 4×7-9 @3101

C. Paused bench press 4×7-9 @3110

12min Working with a Partner in a YGIG – work up the ladder

2x BB thrusters @45/30

2x Pull ups

4x BB thrusters @45/30

4x Pull ups

12min Working with a Partner in a YGIG – work up the ladder

2x BB thrusters @45/30

2x Pull ups (scales)

4x BB thrusters @45/30

4x Pull ups

 

Sunday

Breathing (snatch)

Strong

Fit

Warm up / Mobility
Lunge flow

Warm up / Mobility
Lunge flow

12min E2MO2M – 6sets

A 12×1+1+1 Snatch+ high hang + OHS

Increase weight through sets

B. 6min E90sec -4 sets

5x Snatch grip Halting DL @ 150% A (high)

C. 6mins- EMOM

3x Snatch @60%A

rest 3 mins

D. 6mins -EMOM

5x Power snatch @50%A

12min E2MO2M – 6sets

A 12×1+1+1 PS+ high hang PS + OHS

Increase weight through sets

B. 6min E90sec -4 sets

5x Snatch grip Halting DL @ 120% A (high)

C. 6mins- EMOM

3x Power Snatch @60%A

rest3 mins

D. 6mins -EMOM

5x High hang Power snatch @50%A

6min AMRAP

10x Snatch grip DL @MX 40/25

10x high hang power snatch @MX 40/25

10x back squats @Mx 40/25

6min AMRAP

10x Snatch grip DL @light 

-bars

10x high hang power snatch @light -bars

10x back squats @light 

-bars

Heavy Metcon 8/2/2017

Posted 7th February 2017 by Geoff Stewart

heavy-met-con

Warm up and mobilize well because your going to be moving a lot of metal.

 

working in teams of 3 in a follow the leader format

A. 24mins

3x deadlifts @ 150%+BW

3x Bench press @ 90%+ BW

B. 12mins

6el x KBWalking lunges @ 50%BW

6x Dips

c. 6 mins

12x KB swings

12x press ups

CrossFit Hackney training program 06/02/17 – 12/02/17 (week 6)

Posted 3rd February 2017 by Geoff Stewart

Crossfit

Week 6 of our first 9-12 week program of 2017.

We are beginning to build our way to the Crossfit Open and have been throwing some testing (as in hard work) workouts your way. Some have been long and gassy (although 5min on a rower or bike isn’t really that long folks), some have been timed some have been heavy but we are hoping all have been fun.

You will have noticed by now that there is a degree of repetition. In some cases it’s obvious, in others it’s a bit more subtle and hidden in varied rep ranges, time frames and formats. I crack on a lot about this and did again in our last training blog. Repetition is king, grinding those positions, building muscle memory. This builds intuitive patterns of behaviour so when you do get gassed you can maintain that form as second nature – you don’t need to think knees out, chest up, grip the bar, you’ll just do it. If you watch any of the tip top tip CF athletes (Fronnig, BriggsFraser and the Icelandic ladies Sara, Anna or Katrina) almost every repetition is the same smooth, strong and consistent.

This week’s focus

Smooth it out in every rep, including those warm up reps – every rep matters. Think about how you’re setting yourself up for your training: where can you save time in your WODs? Do you know where all your stuff is for your WOD? Have you a clear path to and from your bar? Are you going to crash into people?

Strength – lifts

You’re going to be focussing your super hero strength this week on your pull ups and your back squats. We are looking for some good solid numbers this week – our rep ranges are down into the 3-6 range so get those warm up sets in and build the weight through your sets, there shouldn’t be missed reps

Volume – lifts

It’s back to deadlifts and pressing for our volume lifts this week, keep these smooth, stick to your tempos and embrace the burn.

Breathing / clean days

Our cleans focus is still very much form based, working on building continuous quality repetition with some explosive pieces. The breathing workout is an extension to the main workout to really test how you hold your form.

Breathing / snatch days

Snatch as above. The WOD is planned with some good amount of rest, 1:3 work to rest ratio so when you’re working – pedal to the metal please.

…………………………………………………………………………………

Monday

Lower body – pull / push (Volume)

Strong

Fit

Warm up / Mobility

Lunge flow

 

Warm up / Mobility

Lunge flow

 

8min E2MOM – 4sets

A. Podium deadlifts 4×6-8 @3110

 

12min E90sec – 8 sets

B1 Goblet squats 4×12-15 @2010

B2 Alt rev drop lunges 4×10-12el @1010

 

8min E2MOM – 4sets

A. Podium deadlifts 4×6-8 @5110

 

12min E90sec – 8 sets

B1 Goblet squats 4×15-17 @2010

B2 Alt rev lunges 4×10-12el @1010

WOD 12min EMOM alt with partner

5x T2B

5x deadlifts @70% A

5x burpees

 

WOD 12min EMOM alt with partner

5x K2E (scales)

5x deadlifts @60% A

5x burpees

 

Tuesday

Upper body – pull / push  (Strength)

Strong

Fit

Warm up / Mobility

Lunge flow

Warm up / Mobility

Lunge flow

12min E2MOM – 6 sets

A. Weighted Pull ups 6×3-5 @ 4012

12min E90sec – 8sets alt

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

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

5mins

C HSPU – skills

12min E2MOM – 6 sets

A. Negative Pull ups 6×3-5 @ 6012

12min E90sec – 8sets alt

B1.feet on floor dips 4×5+ 10sec lockout @3111

B2.Banded rows 4×15-20 @2020

5mins

C Headstand / HSPU – skills

10min follow sequence

3x HSPU

6x RKBS (heavy)

6x HSPU

12x RKBS

9x HSPU

18x RKBS

10min follow sequence

3x Pike press ups

6x RKBS (medium)

6x Pike press ups

12x RKBS

9x Pike press ups

18x RKBS

Wednesday

Breathing – Cleans

Strong

Fit

Warm up / Mobility

Squat flow

Warm up / Mobility

Squat flow

18min E90sec – 8sets

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

B. 6min E90sec – 4sets

3x MH box jumps step down

C. 6min E90sec -4 sets

3 clean pulls A 150% A

18min E90sec – 8sets

A 12×1+1+1 PC + high hang PC + push jerk increase weight through sets as form allows

B. 6min E90sec – 4sets

3x MH box jumps step down

C. 6min E90sec -4 sets

3 clean pulls A 120% A

20min AMRAP Plus 1 rep each round on BB complex

1x Clean pull @60% A

1x power clean

1x front squats

1x push Jerks

20 DU

20min AMRAP Plus 1 rep each round on BB complex

1x Clean pull @50% A

1x power clean

1x front squats

1x push press

40 singles

 

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 6×5,5,5,3,3,3@ 3010 70-80%

5min – 4 sets max

B. T2B 4xUB ME

12min E90sec – 8sets alt

C1 KB walking lunges 4×8-10 @2020

C2 1 1/4 BB squats 4×6-8 @2020

12min E2MOM – 6sets

A Squats 6×8,8,8,6,6,6 @ 3010 70-80%

5min – 4 sets max

B. T2B Skills

12min E90sec – 8sets alt

C1 KB walking lunges 4×12-15 @2020

C2 1 1/4 Goblet squats 4×10-12 @2020

10mins AMRAP

50x Pull ups

75x Press ups

100x air squats

In the remaining time AMRAP

“CINDY”

10mins AMRAP

50x Ring rows

75x Press ups (scales)

100x air squats

In the reaming time AMRAP

“Mini CINDY”

 

Saturday

Upper body – push / pull (Volume)

Strong

Fit

Warm up / Mobility

Stick Shoulder flow

Warm up / Mobility

Stick Shoulder flow

A. 8min E2MOM – 4sets

A Bench press 4×10-12 @3010

12min E90sec – 8 sets

B1 BB supine rows 4xME @1010

B2 BB STOH 4xME @1010 @40/30kg

4min

C. Accumulate ME press up ring lockout

8min E2MOM – 4sets

A Bench press 4×12-15 @3010

12min E90sec – 8 sets

B1 BB supine rows 4xME @1010

B2 BB STOH 4xME @1010 @ medium / light

4min

C. Accumulate ME FLR

6x2min rounds

15x wall balls

45x DU

6x2min rounds

12x wall balls

90x singles

 

Sunday

Breathing (snatch)

Strong

Fit

Warm up / Mobility

Lunge flow

Warm up / Mobility

Lunge flow

18min E90sec – 8sets

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

B. 6min E90sec -4 sets

5x Snatch grip Halting DL @ 150% A

C 6min E90sec -4 sets

4x Vertical jumps @ BW

4 clean pulls A 140% B

18min E90sec – 8sets

A 12×1+1+1 PS + high hang PS + Front squats incresae weight through sets

B. 6min E90sec -4 sets

7x Snatch grip Halting DL @ 120% A

C 6min E90sec -4 sets

4x Vertical jumps @ BW

4 clean pulls A 120% B

Teams 4 Follow the leader

21/15/9

Rowing

Thrusters 45/30

When P1 finishes on rower P2 starts on Rower etc

Teams 4 Follow the leader

21/15/9

Rowing

Thrusters – medium

When P1 finishes on rower P2 starts on Rower etc