Monthly Archives: December 2015

Is perfect possible…?

mick_ohlunge

Earlier this year, I re-qualified my L1, as is required every 5 years to stay current.  I must have slipped through the net, as I somehow made it almost 7 years before the call up....

Anyway, I was reminded of something I picked up at the very first course, way back in 2008.
When coaching and cueing someone through a movement, and they are improving, you should praise them.  But it can be tempting to give too much praise, eg "that was perfect!!"
Of course, nothing is ever perfect.  And it's highly unlikely that this particular athlete has even come close to perfection at this early stage in their training.
What is encouraged instead, is to say, "that's better!"
A positive reinforcement, but also being quite clear, that there is room for better still.  And better again.  And again.  We should never be satisfied with our movement.
Not to the point where we are endlessly hard on ourselves, always disappointed with our efforts.  No, let's celebrate our improvements (just check out the December Brag Board for amazing evidence of that.....), but then reset our sights on the next goal.
Now this brings me back to perfect movement.
It may be impossible to ever truly attain, but why not chase it?
If you have ever been on the receiving end of a stern talk from Coach Krista about your lapse in good form, she has likely said to you that you should always be striving for perfect movement.  I think too many of you hear that and automatically dismiss it as an impossible goal..... (after all, she is the maestra of positivity :)
But if you watch her lifting a heavy barbell, you might be persuaded otherwise.  Look around the gym next time you're training, and see the people who are chasing the next kilo on the bar, or 5 seconds off the clock, versus those who are striving to move better than the last time they trained.
Of course, nothing is ever perfect.
But that shouldn't stop you from trying for 'better'
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Short week this week and next, don't forget our holiday hours.... be sure to pick a handful of 'fun' looking travel workouts from the tab on our community page if you're itching to do something over the holidays.  A hard run on the beach, or tabata pushups, situps and squats is as complicated as you need to make it, don't go planning anything elaborate, and make sure you take some rest days.  The idea is to REST and RECHARGE.  I want to see you chomping at the bit to get back to training in the new year.
Normal hours until:
Thursday 24th Dec (Christmas Eve): 6am, 9.30am5.30pm

Christmas Friday Dec 25- Monday 28th CLOSED

Tuesday 29 + 30th: 6am, 9.30am6pm

New Years Eve 31st Dec: 6am, 9.30am (no evening classes)

January Friday 1st- Sunday 3rd CLOSED

January 4th Monday: 5pm ONLY

January 5th: Returns to normal hours

FITNESS
Hang Power Snatch
5 x 3, building
Pushup
5 x 5-8 reps (scale with band or negatives)15, 12, 9
Hang Power Clean
Burpee
Front Squat
3 reps EM x 76 Deadball Offset Lunges
20 Sledgehammer Strikes
50m KB Rack Walk
50m Farmers Walk
3 sets
1. 8 KB Deadlifts
2. 6 DB Burpee Box Step Up
Alternate minutes at each station x 5 roundsEM x 21mins
1. 10 Russian Swings
2. 10 DB Pushpress
3. 15/10cal Row

Finisher
200m Sled Drag (alt direction E50 metres)1 Hundred Metre Run
2 Front squats
3 Hang Power Cleans
4 Deadlift
5 Slam Balls
6 Pushups
7 Russian Swings
8 OH Walking Lunges
9 Medball Situps
10 DB Snatch
11 DB Hang Clusters
12 HS Shoulder Taps e/side

PERFORMANCE

Power Snatch
Work up to a good quality 1.1.1
sHSPU
5 x max reps21-15-9
Power Snatch 42.5/30kg
STOH
Back Squat
3 reps EM x 76 Deadball Offset Lunges
20 Sledgehammer Strikes
50m KB Rack Walk
50m Farmers Walk
3 sets
Sumo Deadlift
Build quickly to a heavy tripleEM x 30mins
1. 3 Sumo Deadlifts @ 90% of above
2. 7/5 sRing Dips
3. 5/3 sPU
12 Days of Xmas
1 Hundred metre Run
2 Front squats 70/45kg
3 Hang Power Cleans 70/45kg
4 Deadlift 70/45kg
5 CTB
6 HSPU
7 KB Swings (32/24 kg)
8 Pistols
9 Toes to Bar
10 DB Snatch 25/15kg
11 Two for one Wallballs 9/6kg
12m HS Walk

How often should I train??

I saw a recent blog post from a company that specialises in logging workouts online for CrossFitters. They have data from hundreds of thousands of workouts, and from this they often put out some interesting graphs and hypotheses. They found that working out 5 days per week resulted in a 27% faster improvement in fitness…
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Annual awards

Thank you so much to everyone that came along to our Xmas lunch, so great to see you all! It's been an amazing year, we have the most incredible community, you make my day every day, THANK YOU ALL SO MUCH! [caption id="attachment_6376" align="alignnone" width="600"] Best attendance in 2015 - Equal first. Steve Botting[/caption] [caption…
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