Monthly Archives: November 2016

Find a way to NOT stop

Carol  on the peak of the pyramid, on the peak of the mountain, on the peak of her life!

Carol on the peak of the pyramid, on the peak of the mountain, on the peak of life!

Sitting around on a lazy Sunday today with some 'mature folk', discussing the upcoming World Masters Games in 2017, and what sports we'd all like to compete in.   The conversation touched on maintaining a high level of fitness, avoiding injury and/or managing them if they occurred.  There are many examples of masters-level weightlifters, gymnasts, runners, triathletes and others that have had long and storied competitive lives. Why is it that some athletes seem to keep trucking, when many others accumulate a lifetime of aches, pains and niggles, and spend the rest of their days inactive and dreaming of what once was? The lifelong athletes simply never stopped moving. Here's the thing, they had aches, pains and injuries from time to time too.  But they found a way to keep moving, while they healed.  And they healed WELL, ie. did the correct rehab, every day, stayed focused and maintained a positive mindset.  Usually a lot of varied movement and different sports too which avoided overuse injuries, burnout and boredom. Remember what we aim to teach here.  That you should be training to develop a lifetime of fitness. It's not about next week, it's not about a good 6 week push on the 1st of January, it's not about an entire year of hard work even.  Even if you achieved all that you think you want to achieve in that year, what happens after that? Set goals for next month and next year by all means, but you also need a goal that ensures you are still moving your body, training relatively hard and deriving enjoyment, satisfaction and meaning from it, many years from now– these are all part of the recipe for lifelong fitness.

FIT A1. Sumo Deadlift Build to a heavy but not max 5 A2. Waiters Walk 50m/side, buildingB. 'Dillon' 10-8-6-4-2 DB Hang Power Cleans 20/12.5kg 200m Run A1 Strict Pullups 5 x 1-2 A2. DB Bench Press 5 x 6-10, buildingB. 10-1 DB Pushpress 50m Deadball/Sandbag/Keg/Dbl KB Front Carry after each set of pushpress A. Back Squats 5 x 6, buildingB. 10 Wallballs 10 Russian Swing 10 Slamballs E2M x 4 A. 1 Deadlift + 2 Hang Power Clean + 3 Front Squat - build to a heavy setB. 'Bauer' 10 DB Hang Squat Cleans 10 DB Pushups 20/12.5kg 5 rounds A. Strict PullupsB. 'Helen' 400m Run 21 Russian Swings 12 Jumping Pullups 3 rounds
PERF A1. Sumo Dead Build to a heavy but not max 5 A2. Waiters Walk 50m/side, buildingB. ‘Dutch’ 10-8-6-4-2 Deadlift 140/90kg 200m Run after each set A1. Muscle-ups 5 x 1-5 A2. Floor Press 5 x 6, buildingB. 10-1 Strict Ring Dips 50m Deadball/Sandbag/Keg/Dbl KB Front Carry after each set of dips A. Back Squats 3-2-1-10, heavyB. 5 Thruster 70/45kg 10 TTB 15 SDHP 32/24kg E2M x 4 Power Clean + 3 Thrusters 4-5 sets @ 70% of C&JB. 'Bauer' 10 DB Hang Squat Cleans 10 DB Pushups 20/12.5kg 5 rounds Weighted PullupB. ‘Helen’ 400m Run 21 KB Swings 24/16kg 12 Pullups 3 rounds

Finish AT the finish..

[caption id="attachment_6890" align="alignnone" width="960"] Did the bar touch your body on bent rows today? Or just come close?[/caption] Wayne Bennett is an ex professional rugby league player, who is now one of the best coaches in the game, working with St George Dragons, Canberra Raider, Brisbane Broncos, State of Origin, Australia and now England. He…
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Pause to learn, not to lift

The Olympic lifts are technical beasts.  They take a while to learn, and while most athletes can achieve decent competence in a few months of focused practice; years can be spent chasing mastery. When we teach the lifts to a beginner, breaking the entire movement down into parts is of great help.  For instance, we'll…
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Making an easy million….

No such thing right. We all know how to make a million dollars. Save every cent for years and slowly accumulate wealth, simple. But many people wouldn't see anything close to a million worth of saveable income left after living expenses are subtracted, even after decades of sacrifice and socking every cent away. Saving is…
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Silver Linings Playbook

If I had a dollar for every time I heard someone tell me that their physio thinks that CrossFit is making them rich, I'd be a lot richer than those physios.... During my masters thesis, I saw a lot of research that based their findings off correlation rather than actual causation (ie. just because something…
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