Weapons 3/11/2015 -6/11/2015
Tuesday 3/11/2015 warm up "warm up for snatches 10mins A. Snatch Pulls. B. Muscle Snatch. C. Power Snatch. D. Deep Power Snatch. E. Snatch with a three second pause in the bottom position" (more…)
CFH Training Plan 02/11/2015 – 08/11/2015
Week 16 of 16 Olympic Lifting and Russian Squats COACHES COMMENT: Week 16 of the Olympic lifting and Russian Squat program is here. It is going to be a BIG week with squat judgment days (Monday and Saturday) - has your squat improved over the last 16 weeks? You will also get the chance to test your Olympic lifts this... [Read more]
Muscle Memory or Long-term Potentiation?
The secret to all the GAINZ you are seeking is right beneath your skin, are you ready to unlock this secret? “Long-term potentiation” (LTP) is the process in which the connection between two nerve cells is strengthened. You might like to think about LTP are muscle memory. We often compare the nervous system to a computer network, but individual nerve... [Read more]
Heavy retcon 28/10/15
Heavy Met-Con Date 28/10/15 Warm up 5 rounds 5 wall squats 5 goblet squats 10 air squats 5 staic walkout 5 press ups 10 mountain climbers (more…)
Weapons 27/10/15 – 30/10/15
Tuesday 27/10/2015 warm up Wall squats 5 Goblet squat 5 air squat 10 alt lunges 20 stick OHS 10 x3 rounds (more…)
Energy System Training – Part 2 – Energy Production and Expenditure
In Energy System Training – Part 1 we had a quick introduction to energy systems training (EST) and the two primary pathways - aerobic and anaerobic. So where does this energy come from, and where does it go? (more…)
CFH Training Plan 26/10/2015 – 01/11/2015
Week 15 of 16 Olympic Lifting and Russian Squats COACHES COMMENT: The first rule for intelligent eating in the modern world – Part 2 In part 1 last week we talked about “Is it food, or is it food stuff?” To continue on from this we need to begin by shelving conventional wisdom: - Forget the food pyramid / food... [Read more]
London Box Battles – Round 3, 2015 – Movement Standards
LBBR3 - 15.1 “Activated FRAN” Part A – Part A. 6min to establish: 2RM Thruster + Max unbroken set of Strict Pull-ups (GROUP A/B) OR + MAX chin over the bar hold (GROUP C) Score = Thruster weight + (2x Number of Unbroken pull-ups or Chin holds) The movement standards are: (more…)
Heavy Metcon 21/10/15
Warm up Working in 4s UGIG format Ladder 1>10 Press up KB swings Ring row Squat Tin man (more…)