Monthly Archives: October 2015

Winning or learning…


"Did you win?"

A far better question to ask (the student, the athlete, the salesperson, the programmer...) is, "what did you learn?"

Learning compounds. Usually more reliably than winning does.

- Seth Godin

I quoted this in yesterdays post.  One of my favourite sayings.  So applicable to our daily training.

After that initial learning of what to do in here, you experience an awesome burst of progress.

Screen Shot 2015-10-29 at 8.16.22 pmBut a plateau is inevitable, no matter how good your training program and how dedicated you are.

This is where the hard work starts.

It's easy to beat yourself up about the lack of progress.  I see it in every class.  The 'head shake', that moment where you internally berate yourself for some perceived error or poor performance.  It doesn't help your mindset, it doesn't help you improve, and it doesn't help you have fun in here!

In your journey to fitness mastery you must understand that plateaus are a necessary part of progress.

The good news is that plateaus cannot exist without the occasional burst of progress again.

Keep your head up ( don't shake it anymore...) and do the work.   When things don't go your way, remember, you're learning, not losing.


Front Squat
5 x 5, building
Rope Climbs
5 x 1

20 S/A Thrusters (10e/arm)
20 Sumo Deadlift High Pulls
20 S/A OH Walking Lunges (10 e/arm)
20 S/A Push Jerks (10 e/arm)
20 Goblet Squats
3 burpees EM, starting at 1min


Front Squat
5 x 2, building
Rope Climbs
5 x 2 (1 Legless + 1 Clamped)

20 Thrusters
20 Sumo Deadlift High Pulls,
20 OHS
20 Jerks
20 Front Squats
5 burpees EM, starting at 1min

Last? You’re doing it wrong…

Nice gasssy little number in Wednesdays workout.  Light, but high rep movements, performed fast and furious. Which is exactly where we want to be. We had a nice tight grouping of times, ranging between 4mins and 6mins. It doesn't matter how new you are to training, if you choose the right weights, scale the reps…
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A competitive gym…?

The week leading up to the 2015 Reebok CrossFit Games, I was acclimatising and training in Los Angeles, and ended up hanging out at the same gym as most of the Aussie and Kiwi contingent.  During one session I got to chatting with my old mate Ben Schwartz, owner of CrossFit Melbourne.  He's been in…
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First do no harm…

So you’ve got plans to make the 630pm class, and you’ve allowed an extra 30mins to spend doing Crossover Symmetry, inchworms and bridges, as it’s weightlifting today, and your shoulders need a little extra loving after 30-40 years of (insert benchpressing badly, playing rugby, working a desk job etc) in order to function well under…
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Do what Rich does?

Do what Rich Froning does No, I don't mean do what he ACTUALLY does.  The guy trains all the freaking time.  Check out this 'Day at the office' video where he fits in about 7 workouts over a long day. In his autobiography, he said that on his honeymoon, he was literally sneaking sets of…
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Mastery vs Competition

I still remember the first time the members of our first CrossFit gym exercised competitively. CrossFit NZ and a couple of the other early affiliates were raising money for charity, so a bunch of us got together, took turns at judging each other through the workout Fight Gone Bad, and then had a BBQ….. This fun…
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Get Up! Stand Up!

Get Up! Stand Up! Stand Up for.........Your back?? by Fred Lait. Alright alright I don't think the late great Bob Marley had your postural pleasure in mind when he wrote his famous human rights track of the late 70s  but what good are human rights if you can't stand up without back pain? The importance…
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Momentum goes both ways….

  [caption id="attachment_11164" align="alignnone" width="576"] Pretty good time from the boys!! Spring Challenge #1 done and dusted.[/caption] I try to write pretty regularly on this site.  Some weeks are good, some not so. At the end of last year, I set myself the goal of writing every weekday without fail. As you might expect, it…
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Good nutrition is not a matter of preference

A great article from my main man Logan at Deuce Gym in LA last week, speaking fairly bluntly, but accurately about effective exercise.  Namely the difference between what some people 'like' to do, and what actually works. It's great to go for long walks with the dog, and do tai chi, and play tennis, and…
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