June will bring about some percentage work on the 1RM / 5RM’s that we achieved last month. We would recommend that of the 100% figure, you work off the 95% number. I.e. If, for a given movement you hit 100kg we would use 95kg as the number to figure 70% off of. This would come to 66.5kg. This little trick will allow us to not overload when we should be using the lighter percentages and focus on the speed and precision of the movements.
June will see us using more Olympic lifting complexes to focus on working different positions and fixing our weaknesses. Our coaches may change some of these up to add or subtract from the movements to make them more suited to the individual. Please don’t forget all the work that we have done in the previous months with accessories for upper and lower. If you are one that needs to keep some of this work in your program please do use “Open Gym” to bring up these weaknesses.
Please be aware for those who have been regularly attending the Sunday sessions and going through the named workouts that we will be starting over again now that we have a few under our belts. Please get those little black books out and lets mark that fitness against out previous self.
A few reminders that we now have a specific mobility class on Thursday mornings @ 7am where we will show you how to fix some of the limitations you may have. This will be a great addition to your training schedule if you are finding it difficult to get into some of the positions required for the Olympic lifts, so get your bum along to see Anthony Masters for some suppleness pre-breakfast.
Weekly training schedule:
Monday: Power Clean & Jerk, Front Squat & Leg finisher
Tuesday: Higher volume on the shoulders preparing for the heavier weights to come.
Wednesday: Strength-based energy systems. Weβll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.
Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters
Friday: Deadlift and a little structural balance work, you know we all need it.
Saturday: Snatch Preparation and Complex Team and Partner workouts grab a partner and suffer together.
Sunday: Clean Preparation and Complex. Testing workouts and names WODs.
Hello everyone, first off well done to all that have been making it down to mobility class. For those that are still trying but struggling to get out of bed keep up the good efforts. It has been a month now and we have been spending a lot of time working on expanding rotational capacity and strength of the joint, Β particularly for shoulders & hips. This is step 1 into building a safer and healthier foundation.
For those that have been down you realise there is a lot of details to mention and cueing during the mobility class, counting reps and sets on top of that leaves little time to explain the benefits, reasons and how you can apply what we do independently. So here are 2 quick takeaways for you on how you can take what we do to improve your mobility outside of class.
CARS (controlled articular rotations), this is what we have been doing in the warm-ups for the first 5-10mins. These are the most bang for your buck exercises. They play a big role in maintaining & improving the range of motion of a joint. Think of CARS as the hard drive in a computer that saves the information or very much like how we brush our teeth regularly to reduce cavities, disease and the costly visits to the dentist. For this reason, I prescribe CARS as a daily morning routine. It is the best time to do them as it sets your body up for the rest of the day. If not as a warm-up before training works well too.
You will notice some stretches/ exercises to be harder than others but also very effective in that you notice a positive difference in how you feel and move afterwards. Definitely take those exercises and start applying them as your warm up/ cool down during classes. I normally sequence 2-3 exercises together that target the same muscle groups to really help open up range and build strength. So it is definitely worthwhile repeating those sequences in their particular order.
If you do feel unsure about what you should work on feel free to ask me after class and I will guide you on what to do based on what we did in class.
Now the next 4-week phase builds on top of the foundation we have been building. first 3 weeks will be full body classes continuing to introduce variety that will bring bigger muscles into the picture we are all the more familiar with such hip flexors, hamstrings, pecs and lats. Everything we do in this phase will still have a focus on improving big movements found in CrossFit, gymnastics & Olympic lifting like the squat, deadlift, pull up and overhead positions. But I will also be dropping some more spine work during those weeks which serves as a prep towards week 4 which will be focused on the spine. I wanted to dedicate a whole class just to spine because it is a complex beast to tackle properly. It takes a slower approach and needs some explaining/ practice for it to make sense. In my opinion, you guys will get more out of it this way and off the feedback of this particular week I will decide how I want to integrate more spine work into the months that follow.
This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!
Before the team winners are announced below, some special mentions should be acknowledged:
Chris (6am, advanced): highest individual score of 8 rounds + 11 reps
Antoine (6am, intermediate): biggest individual improvement from the start of the month to the end, up from 8 rounds to 11.
Darragh and Roy (6am, advanced): biggest team improvement from the start of the month to the end, up from 10 rounds to 13.
Mauricio and Daniel (8am, advanced): entered a second week with an upscale: 11 rounds + 13 reps with all HSPU (x96) performed as strict reps (hands on floor) whilst maintaining the 30kg dead-ball runs
Anwar (8am, advanced): All 30 rope climbs performed with no feet and most HSPU performed strict whilst maintaining the 30kg dead-ball runs
Stuart (8am, intermediate 20kg dead-ball run but upscaled strength): All HSPU performed strict (x69) and all rope climbs completed with no feet (x48)
Giorgio (8am, intermediate 20kg dead-ball but upscaled strength): All HSPU performed strict (x64) and all rope climbs completed with no feet (x48)
Konrad (6.30pm, advanced): Completed it solo so not an official entry but within 21 minutes (rather than the 31 minutes prescribed) had achieved 5 rounds with a 1:1 run and reps ratio. That ratio is a huge disadvantage so it’s a massive achievement in that timeframe.
Coach’s win: getting Giorgio to do cardio. Just once. But it counts π
Now what we are all waiting for:
Some great results in the competition last month, with individual and team performances improving massively. One team (Darragh and Roy) achieved a 30% increase, from 10 rounds completed in the first week to 13 rounds completed in the last. That’s 75 extra reps. Plus a heavier dead-ball, going up from 20kg to 30kg for the 400m run. The full results and winners will be announced in a separate blog post.
This month we will have a three-part competition:
a) max unbroken reps: bar muscle ups, pull ups, ring row (advanced/intermediate/beginner)
b) workout 1 (see programme below)
c) workout 2 (see programme below)
Complete a) one week and b) and c) another week. More on this in the competition blog post.