Categorized as: Programming

TrainHeroic and Daily WOD Blog

Hopefully you’ve all had a chance to download our shiny new programming app called TrainHeroic. The reason we are investing a lot of money into Trainheroic is simple. It is one of the best user interfaces and most complete training apps on the market today. Mike has used this personally for almost two years and highly recommends it.

The purpose is not an online leaderboard. Although many of you may wish to use it for this function, the purpose is a more complete training diary. When you open the app there will be a section on coaches notes. This indicates the intended stimulus of the day. As members of a CrossFit gym, it’s very easy to get lost in the super high intensity and the number or reps completed. This is not how you get fitter.

Although this may blow a lot of people’s brains across the room, any training method has to be sustainable and if you come in and crush yourself day in day out, you will be gone within 16 months. That’s not a random statistic, that’s the average lifetime (fitness lifetime, you’re not going to die) of someone who undergoes high intensity training everyday.

The app has a section after you put in your numbers for the day whereby you can record how it felt, what went wrong and more importantly, what you learnt from the session. If you did not learn anything from the session, I won’t hesitate to ask why you’re here and not at fitness first. This means that you should be able to hold your coaches accountable for learning something, but it also means we get to hold you accountable for not performing bad reps, and wanting to improve.

Going forwards there will be a higher standard that you will be held to in your fitness endeavours and this app is to help you track and look back at your history.

You will see a section for numbers, please fill in everything that you know going forwards and for those that know their personal bests already, fill those in as well.

IF you do wish to use the leaderboard function, please make sure you are entering your data accurately, for a lot of people the leaderboard is not important but for those who take the competitive side seriously it can be upsetting when someone accidentally enters their data wrong.

Above all, remember that you are here to self improve, wanting to simply beat the person next to you over and over is just a desire to inflate your ego. Focus on yourself and build up the people around you.

That being said, we are going to be changing the way we deliver the WOD to you daily. As of Monday the 5th of February, you will be receiving an email directly into your inbox with that day’s training. We will be stopping the daily WOD Blog and the weekly spreadsheet in the FB group as we want you all to use the app. There will always be a minimum of one week’s programming uploaded in advance so if you need to plan out your week you will still have the opportunity to do this.

If for any reason you do not want to receive emails or push notifications you can flick the “Leave Me Alone” button in the Account > Privacy section of the app:

 

Coaches Mike & Nick

Programming overview w/c 29 January 2018

WEEK 5/16
Programming for Crossfit London in Bethnal Green, E2 w/c 29th January 2018
 
ANNOUNCEMENTS
 
Registration for the 2018 CrossFit Open is LIVE! More information coming soon.
 
NEW CLASSES & SCHEDULE CHANGES
 
N/A.
 
CROSSFIT WOD
 
Programming photo attached.
 
OLYMPIC LIFTING
 
Monday:
Snatch.
 
Wednesday:
Clean.
 
Sunday:
Jerk.
 
POWERLIFTING
 
Monday:
Deadlift.
 
Wednesday:
Bench.
 
Sunday:
Squat.
 
COMPETITION
 
Tuesday:
TBD.
 
Thursday:
TBD.
 
Saturday:
TBD.
 
HEAVY METAL CLUB
 
Monday:
Clean & Jerk and squat.
 
Friday:
Snatch and squat.
 
CROSSFIT GYMNASTICS
 
Thursday:
Ring MU, TTB, push-up.
 
Saturday:
Pullups, bar MU, midline.
 
BARBELL STRENGTH
 
Saturday:
Deadlift & bench.
 
FLEXIBILITY
 
Monday:
Shoulders/bridge/glutes.
 
Wednesday:
Front & side splits.
 
Saturday:
Chest/bridge/hip flexors.
 
ADULT GYMNASTICS STRENGTH
 
Monday:
Level 1 – midline, inversions.
Level 2 – handstand hold/press, levers.
 
Wednesday:
Level 1 – midline, handstands, pullups.
Level 2 – handstand hold/press, flag.

Programming overview w/c 22 January 2018

WEEK 4/16
Programming w/c 22nd January 2018
 
ANNOUNCEMENTS
 
Registration for the 2018 CrossFit Open is LIVE! More information coming soon.
 
NEW CLASSES & SCHEDULE CHANGES
 
N/A.
 
CROSSFIT WOD
 
Programming photo attached.
 
OLYMPIC LIFTING
 
Monday:
Clean.
 
Wednesday:
Jerk.
 
Sunday:
Clean & Jerk.
 
POWERLIFTING
 
Monday:
Bench.
 
Wednesday:
Squat.
 
Sunday:
Deadlift.
 
COMPETITION
 
Tuesday:
A. T2B; B. Thrusters; C. 18.Zero (DB snatch/burpees; bike/DUs/lunges.
 
Thursday:
A. Ring MUs; B. Clean complex; C. DB snatch, wallballs, row, HSPUs.
 
Saturday:
A. HSPUs, burpees, DUs; B. Snatch; C. Open 17.3.
 
HEAVY METAL CLUB
 
Monday:
Clean & Jerk and squat.
 
Friday:
Snatch and squat.
 
CROSSFIT GYMNASTICS
 
Thursday:
Pull-up, ring dips, midline.
 
Saturday:
Ring muscle-ups, HSPUs, static holds.
 
BARBELL STRENGTH
 
Saturday:
Squat and press.
 
FLEXIBILITY
 
Monday:
Front & side splits.
 
Wednesday:
Chest, bridge & triceps (for front rack).
 
Saturday:
Front & side splits.
 
ADULT GYMNASTICS STRENGTH
 
Monday:
Level 1 – midline, handstands, pull-ups.
Level 2 – aerial conditioning, handstand hold.
 
Wednesday:
Level 1 – midline, inversions.
Level 2 – aerial conditioning, handstand hold.