Monthly Archives: October 2017

Why would you do that?

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The Auckland marathon was on today, and as we live right next to the course, I had to pop down and watch the runners go by us at the 32km mark, starting the long slog back into the city.
Chatting to a lady on the sidewalk, she said to me,
"I see all the looks of pain on their faces, and I ask myself, why would anyone do that?!"
A lot of responses came to mind, but I instead diplomatically said to her,
"perhaps the reward is worth the pain"
Of course, that isn't coming from some rah rah, no pain no gain, go hard or go home place.  We've talked a lot here about intensity always being a relative application, and that it's not the only variable in fitness success.
Also, pain does not have to just be the physical pain felt during some exercise bouts or competition.
The 'pain' of early starts.
The 'pain' of saying no to unhealthy food.
The 'pain' of trying and failing a skill.
The 'pain' of mustering the discipline to practice basic drills when you want to lift the heavy weight or do the fancy thing.
The 'pain' of taking on board honest feedback from a coach.
And yes, SOMETIMES, the actual pain of pushing yourself harder than you thought you ever could.
But you don't have to think too hard about the reward of working through these pains, to understand EXACTLY why anyone would do that.....

TRAINING Oct 30

Monday

FITNESS

A.

1. Dip Support

2. Chin over bar

3. Handstand hold

Alt EM x 4

B.

1. Rope Climb

2.  sHSPU

3. Ring Row + Hamstring Curl

Alt EM x 4

C.

100 Hand to Hand Russian Swings

- 5 burpees every time you rest

Tuesday

FITNESS

PERFORMANCE

A1.

Front squat

3 x 10 reps, heavy

A2.

Balance drills (rope walks, lily pad jumps, 2 x 4 beam balances

B.

10 DB Snatch

10 Goblet Lunges

5 rounds NFT, increase weight each round, or as able

A1.

Back Squat

3 x 10 reps, heavy

A2.

Balance drills (rope walks, lily pad jumps,
2 x 4 beam balances

B.

10 KB Dead Snatch (alternate)

10 Box Jumps (step down)

5 rounds NFT, increase KB weight and box height each round, or as able

Wednesday

FITNESS

PERFORMANCE

A.

Deadlift

5 reps EM x 7, all heavy

B.

2-4-6... etc

DB Hang Power clean 20/15kg

Renegade Row (or Burpee)

AMRAP in 7mins

A.

Power Clean

1.1 EM x 7, all heavy

B.

10 Double KB Dead Clean 2 x 24/16kg

3 Ring MU

5 rounds

(5-8mins)

Thursday

FITNESS

Strict Pullups

3 x max  (must be 6+ reps)

A2.

Turkish Situp

3 x 5 reps/arm

B1.

Strict TTB

3 x 10

B2.

Strict Dips (rings or box)

3 x 10

C.

800m Suitcase Carry 32/24kg

- accumulate 10 burpees for every rest or hand switch

(perform all burpees at the end of the carry)

Friday

FITNESS

PERFORMANCE

A1.
Front Squat
Build to a challenging 3 reps

A2.
Practice double unders

B.

‘Frontcy’
400m Run
10 Front Squats 42.5/30kg
5 rounds

A1.
OH Squat
Build to a challenging 3 reps
A2.
Practice triple unders

B.
'Nancy'
400m Run
15 OH Squats 42.5/30kg
5 rounds
(last tested April 28)

Saturday

FITNESS

A.

Single Arm Deadlift

Build to a tough single each arm

B.

3 Pull ups

6 Burpees

9 Russian Swings 32/24kg

AMRAP in 3mins

Rest 3 minutes between sets

5 sets

Always grateful

Something that REALLY means a lot to me, is our potential to coach people in more than just physical fitness. Taking a moment to express gratitude for even simple little things, has been shown to significantly increase happiness and life satisfaction. As it is our mission to increase the quality of people’s life, helping them…
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How’s the consistency…?

Mechanics, consistency, intensity. If you've done a CrossFit coaching course, you'll know this phrase inside out.  As a member of a CrossFit affiliate, you will have heard it during your first week of training, perhaps even on day one when you stopped by to get some information about joining! The quick explanation of this statement,…
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Lift lighter to get stronger?

We have a guest post from Coach Krista today! You may have noticed that in general the FITNESS track perform more reps than PERFORMANCE for most strength based exercises. One reason for this is to allow you to get the right stimulus for your ‘training age’,  ie. how long you have been doing consistent strength…
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Just is an average word

It was so great to hear some of you talking on Saturday about the big performance goals you had for the end of the year. Way back during my first years in the fitness industry, part of my role was to sit down with gym members to write them a new program every 8 weeks.…
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Thoroughbred training

Baseline testing kicks off this week! We'll be consolidating all this strength, you've been building, and converting it into stamina. Tap N go movement for those who are comfortable/ready for it, barbell and KB complexes, heavier, higher output metcons etc. Paired with this will be more gymnastics, but starting to bring a little more kipping…
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