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Crossfit Hackney program: phase 2 week 1, 27/3/17 – 2/4/17

Posted 24th March 2017 by Geoff Stewart

Crossfit

Welcome to week 1 our second 12 week program of 2017, entitled “functional bodybuilding” or Barbara. This 12 week training block is going to split your week into lower body push, upper body pull, olympic clean day,  lower body pull,  upper body push and olympic snatch days. These days will switch around so you all get a good balance of training days as well as number of classes where will be putting in some testing and – re testing as well as a few curve balls to keep you guessing.

This week…

So what does Barbara have in store this week? We are going to be kicking off with some testing to set some benchmark stats which you can then work on and re-test against as we move our way through this phase. We will be looking to start with some volume on our foundation and accessory lifts. You will be doing some  solid breathing work as well as a balance of skill and conditioning work.  This week it’s about getting involved and recording your numbers. We would like you to record and track your lifting and WOD numbers through the phase as well as your personal stats (weight and some simple dimensions are a great start but body fat percentage and body muscle mass are a far better indication of body composition gains – our Inbody scanner can give you a load of useful markets to monitor as you move through the program. (if you see Nell Saturday morning she will set you up with a scan for £20.00)

This week on your lower push day we are testing your 1 min back squat capacity. You’ll need to choose your own weight and see how much metal you can move in 1 minute. Record weight x reps = total. On your lower body pull you’ll be working that posterior chain (getting junk out of that trunk and building the beach booty).

On your upper body push day (Saturday) we are testing your muscle endurance with a 1min strict OH press. As with your squats choose your own weight, reps x weight = total score. We’ll be working through a few new exercise combinations, learn the movements and tempos.

Wednesday is our clean day and we are warming up with some skills then using the classic hero workout “DT” as a benchmark workout to set some markers against.

Enjoy x

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Heavy Metcon 22/3/2017

Posted 21st March 2017 by Geoff Stewart

heavy-met-con

Mobility

Warm up – 10min working on your own.

KB squats x10

Press us x10

KB swings x10

Ring rows x10

 

Working in teams 3

EMOM x4 each partner (12min)

5 reps -Back squats @80%BW

ME Rowing

 

EMOM x4 each partner (12min)

5 reps –  Deadlifts @ 150%BW

ME Bike

 

EMOM x4 each partner (12min)

5 reps 2xDB GTOH  @aprrox 50%Bw

ME Sled push lengths

 

Extra capacity – 10min working on your own.

KB squats x10

Press us x10

KB swings x10

Ring rows x10

CrossFit Hackney training program 20/03/17 – 26/03/17 (week 12)

Posted 17th March 2017 by Geoff Stewart

Crossfit
Finally week 12 of our 12 week program of 2017.

Week 4 of the Open is upon us and 17.4 is looking like a grinder. The blood has been wiped off the bars and the floor has been cleaned again for another classic CrossFit workout is coming your way.

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 81k /61kg
55 wall-ball shots, 9kg. ball to 10-ft. target / 6kg
55-calorie row
55 handstand push-ups

This is the final week of our 12 week training phase and we would like to give you all a big hand, chest pumps, slaps on backs and other means of congratulation which are in vogue at present. Don’t forget we at Momentum want you to work hard, get results and enjoy what you do. Next week we are going into a new phase which we are calling Barbara. check her out and welcome her into your life.

This week’s focus –

Build and use the knowledge and gains you’ve made over this block and put them to some use. Form, repetition, confidence and belief are your buzz words.

Strength days –

Pull ups and dips are our strength movements with squats and deadlifts being our volume moments. Let’s all please have a go at the pull ups please. This is where you need that belief system to kick in. You’ve got a tasty Open workout from 2012 to start your week.

Olympic days –

We are giving you another 15 min window this week to establish a solid 3rpm for the day. How did it go last week? Did you build up too fast or too slow? Did you have too many misses? Let’s try again. Not too many misses please, we stress this as we want to practise positive form not negative missed reps.

Momentum monster mash –

So you now know what’s going on and what is coming your way. You have a juicy little number on Wednesday – keep a track of your rep numbers as you move through this day and see how they stack up through each section. On Sunday’s mash up start steady, breathe well and then increase your effort as your work rest ratios change – earn you longer rest periods.

…………………………………………………………………………………

Monday

Strength day (push/pull)

Strong

Fit

Warm up / Mobility

Warm up / Mobility

18 min E3MOM – 6sets

A1. Weighted Pull upss 6×3-5 @3010

A2. Back squats 6x 8-10 @ 3101

9min E3MOM – 3sets

B1. BB BORs 3×6-8 @2020

B2. 1lg squats 3x8el @1010

18 min E3MOM – 6sets

A1. Weighted Pull upss 6×3-5 @5010

A2. Back squats 6x 10-12 @ 3101

9min E3MOM – 3sets

B1. DB/KB BORs 3×10 @2020

B2. Step ups 3x12el @1010

CF open 12.4AMRAP 12 minutes:

150 Wall balls

90 Double-unders

30 Muscle-ups (or 30pull / 30 dips)

CF open 12.4AMRAP 12 minutes:

150 Wall balls

180 single-unders

30 Ring rows / 30 press ups

Tuesday

Olympic day (snatch)

Strong

Fit

Warm up / Mobility

Warm up / Mobility

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

15min to establish 3RPm for day

B. 3x Snatches

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

15min to do -5sets

B. 5×5 Snatches – build weight

NO MISSES

With a partner E2MOM for 8 rounds (4 each) time rounds

6x high hang Power snatch 45/30 

12x Burpees

With a partner E2MOM for 8 rounds (4 each) time rounds

12x Plate GTOH manageable

12x Burpees

Wednesday

Breathing (Momentum monster mash)

Strong

Fit

Warm up/mobility

Warm up/mobility

8mins alt exercise with partner

10 wall balls 9/7

10 Deadlifts 70/45

rest 3 mins to reset

4x2mins rounds alt rounds with partner

10 wall balls 9/7

5 Deadlifts 110/75

rest 3 mins to reset

8mins alt with partner

10 thrusters 30/20

rest 3min to reset

8x1mins rounds alt rounds with partnerThrusters 45/30

8mins alt exercise with partner

10 wall balls 7/6

10 Deadlifts 60/40

rest 3 mins to reset

4x2mins rounds alt rounds with partner

10 wall balls 7/6

5 Deadlifts 80/60- manageable

rest 3 mins to reset

8mins alt with partner

10 thrusters -manageable

rest 3min to reset

8x1mins rounds alt rounds with partnerThrusters -manageable

   

Thursday – gymnastics

 

Friday

Strength day (pull/push)

Strong

Fit

Warm up/mobility

Warm up/mobility

18 min E3MOM – 6sets

A1. Weighted Dips 6×3-5 @3011

A2. Deadlifts 6×8-10 @ 3101

9min E3MOM -3sets

B1. BB benchPress 3x-8-10 @3010

B2. Alt rev drop lunges 3×8-10el @1010

18 min E3MOM – 6sets

A1. Scaled Dips 6×5-7 @3011

A2. Deadlifts 6×8-10 @ 3101

9min E3MOM -3sets

B1. BB benchPress 3x-10-12 @3010

B2. Alt rev lunges 3×10-12el @1010

10min ladder – pull ups +1 KBS +2 each round

1x pull up

2x KB swing 24/20

2x pull up

4x KB swing

3x pull up

6x KB swing

Evening Class – Crossfit Open workout 17.5

10min ladder – Toes down pull up +1 KBS +2 each round

1x Toes down pull up / ring rows

2x KB swing – moderate

2xToes down pull up

4x KB swing

3x Toes down pull up

6x KB swing

Evening Class – Crossfit Open workout 17.5

Saturday

Olympic day (snatch)

Strong

Fit

Warm up/mobility

Warm up/mobility

8minA. 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 – rest as needed

15min to establish 3rpm clean and Jerk for day

B. 3x   clean n jerk

8minA. 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 – rest as needed

15min to do – 5sets

B. 5×5 Power clean n push jerk

15mins working with a partner AMRAP

200x DU (25each)

100x Power cleans (10each) light

200x Air squats (25 each)

100x STOH – (10each) light

15mins working with a partner AMRAP

400x singles

100x Power cleans (10each) light

200x Air squats (25 each)

100x STOH – (10each) light

Sunday

Breathing (Momentum monster mash)

 

Strong

Fit

Warm up/mobility

 

Warm up/mobility

 

3 rounds

Round 1- 3min work 2min rest

Round 2 – 2min work 1 min rest

Round 3- 1min work 30sec rest

 

1.Rowing Max kcal in 3 mins

rest 2 mins

2. In a 3min window

KB complex

10x Kb swings

10x KB cleans %ea

10x KB squats

10x KB STOH 5ea

rest 2 mins

3. Bike max Kcal in 3mins

rest 2 mins

4. In a 3min window

10xT2B

10x burpee to target

rest 2 mins

3 rounds

Round 1- 3min work 2min rest

Round 2 – 2min work 1 min rest

Round 3- 1min work 30sec rest

 

1.Rowing Max kcal in 3 mins

rest 2 mins

2. In a 3min window

KB complex

10x Kb swings

10x KB cleans %ea

10x KB squats

10x KB STOH 5ea

rest 2 mins

3. Bike max Kcal in 3mins

rest 2 mins

4. In a 3min window

10xT2B

10x burpee to target

rest 2 min

   
 
   
   

The Fastest Way to Get Better At CrossFit – PART 2

Posted 16th March 2017 by Josh Schouten

If you are going to play at CrossFit, you better be willing to learn to move efficiently. In part 1 of the fastest way to get better at CrossFit, we discussed the importance of movement quality and how it dictates performance. This week this we continue to talk about performance and take a look at another significant element, strength.

“My goal is not to fail fast. My goal is to succeed over the long run. They are not the same thing.”

It’s important to understand specific training parameters can be modified to apply different types of stress to the body. These stresses can be used to develop individual strength capabilities. You’ve heard the saying, “A chain is only as strong as its weakest link.” There are four main categorisations of strength types; absolute strength, speed-strength, explosive strength, and strength-endurance.  Despite their inherent specificity, all of them are interrelated in their production and development.

As a strength and conditioning coach, I often read over CrossFit programs and see the key element of strength development very low, or even missing.  Why?  Because many “coaches/ business owners” are afraid to program the fundamentals that are required to improve athletic performance. Far too many CrossFit coaches sellout to the high-intensity endorphin producing workouts, as they believe this is what the general public wants. In all honesty, the high-intensity workouts do not build strong athletes, they only build slow, weak and potentially injured athletes.  The general public is once again being misguided by marketing and false concept that HIIT training is the answer to everything. (more…)

Heavy Metcon 15/3/2017

Posted 14th March 2017 by Geoff Stewart

heavy-met-con

Warm up and get ready…

Light DT and max distance rowing.
Working with a partner alt complex with turn on rower for max distance.
10 Rounds each 50/35
12x deadlifts
7x high hang power cleans
5x push press

Heavy DT meets Cindy
With your partner alt movements, after each full round do a round of Cindy.
10 rounds each- your choice (90/70)
5x deadlifts
3x power clean
1x push press / jerk