https://www.youtube.com/watch?v=SRs8DgV1cDE This, as we say, is the first day of your training of this year and it’s so exciting! We have lots to do!
Primary focus for the next three months is to make sure you all have a solid grounding in the clean and snatch, can string together at least five strict pull ups and have really good mobility and stability! I am placing a high emphasis on supplementary work for pull ups, reverse hypers and horizontal pulls. Most people need to develop a stronger, more stable lower back as well as increase the mobility of the hips to stop anterior tilt when squatting or doing cleans or snatches!
The annual countdown to the CrossFit Open is now upon us so make sure you are in half an hour before class to get your mobility and supplemental work done! For those that can’t clean and snatch due to restriction and injuries you are coming back from, please don’t let this put you off coming to class as I will give you a substitute exercise that will mean you can still take part in the training!
Remember this training is inclusive and completely scalable! Do not think that you have to get fit before starting here! We can scale it down to your level and take it nice and slow.
Olympic lifting session
to practice your lifting will be on Sat 12-1pm.
Initiations – Saturday 11am
Inductions – Saturday 9am or Sunday 10am
Depending on your skill and ability you will most likely need a weeks’ rest between each session.
Ok here is next weeks’ programming…
Mobility- let me know what is tight or impinging you and I will give you some pointers on where to start with your mobility.
30 reverse hyperextensions use a box and 3 20kg plates and an ab mat.
a type of horizontal pull can either be:
Iron Scap drills (I will explain later)
Single arm kettlebell rows
Double arm kettlebell rows
Bent over barbell rows
Once the Glute Ham Developer (GHD) arrives we will also be doing hip extensions, back extensions, hip and back extension and the ghd sit up. These will not be in wods FYI…
As well as this, try to get some pull up volume in at least three times a week:
Monkey bar pull ups 5×5
Ring pull ups
Scap pull ups
Weighted pull ups vary rep ranges
weighted less than 5reps. 8-10reps 3sets 12-15reps 3sets 20-30 reps 3sets.
Let’s start cleaning up what we eat too guys. Nay too many bevvies during the week, cut the sugar out and processed carbs… make sure you’re eating lots of green leafy veg. If you haven’t tried kale yet, what the hell have you been doing? If you’re not too sure where to start – make small changes first. Start with the basics, alcohol, sugar, and obviously any smoking. I like a high protein, high fat breakfast, I also like to cut out all grains, that’s bread, pasta, any processed food – no ready meals. Get your breakfast sorted first with my favourite; bacon, eggs, and some kale. Do it as a frittata or eat it raw, or as a juice. Add some butternut squash if your training volume is high but if you’re overweight, save the carbs til after midday and after your workout. Get the good fats in, coconut oil, grassfed butter, dripping, ghee, double milk, double cream, but try not to go too heavy on the dairy. Supplements, omega
3’s and Magnesium, and Vit D from Purepharma, a good recovery shake is a must if you’re serious about increasing your performance. I like kinetica and some creatine from genetic supplements.
If you’re really serious you could take a note of a weeks’ food intake and we could have fun adjusting and optimising it!
Snatch work on hitting positions and work up to a light to moderate weight.
Snatch pulls with explosive finish.
4×2 reps then
30secs on 90 off x4 wallballs
push press 3-3-3-3-3-3
5 rounds for time:
8 chest to bar pullups
10 russian kettlebell swings 40/20
10 toes to bar
100 double unders
50 press ups
20 power snatches 40/25
10 hang power cleans 40/25
clean work up to a light to moderate weight focusing on the finish and fast elbows.
overhead squats 60/40
4 Chest 2 bar pull ups odd minute
9 burpees even minutes
Catch up wod
from the week…
So there it is the start of your training for 2014. I am absolutely psyched to get started and help you not only become stronger, but be a better athlete, be it for CrossFit or for your specific sport! For those that are willing to put the work in and commit their time and money I will help you change your life more than you could ever imagine. I know Kung Fu….