Black Swan Fitness

BR8complex

So great to see so many 9'ers over at CFNZ's birthday!!

Black Swan is a term coined by Nassim Taleb; used to describe an event that causes a major impact, but comes as a total surprise, however afterwards, with the benefit of hindsight, it is often rationalised as being quite expected.

Sounds a bit like CrossFit....

For some reason, when we start training at a place like CrossFit NZ, it's a huge surprise to make significant progress with our fitness, with a major effect on everything we do.  This astonishment is likely due to the fact that previous efforts, and other fitness methods had resulted in failure.  Many in the CrossFit world (myself included) have a story of complete disdain/misunderstanding/disbelief/unawareness of the depth and effect of training this way, when first exposed to it.

But is it really a surprise that functional movements with full range of motion, consistent progression and variation, being held to high standards, and decent levels of intensity make such a huge difference??

Looking back, it seems so obvious.....

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A fairly tough week ahead, as we reach a mini-peak in our training cycle, but we'll back off a little next week.  For those thinking about taking on some extra work via our new Performance+ or ENerGy Systems TraINing, a reminder that it is available as part of Full Time Membership, for a small add on fee.  This week, however, you can try it for free.    Got questions?  Talk to a coach to discuss whether more is better for you.

FITNESS Pushpress
5 x 6, building
(aim to increase from May 30)
Alternate with;
1-2 Rope Climbs

Tabata Wallwalk/Air Squats/Hollow/Ring Row
24 x 20s/10s, alternating

Sumo Deadlift
5 x 5, building

2mins DB Snatch
2mins Burpee
1min DB Snatch
1min Burpee

Front Squat
3 x 8, heavy
Alternate with;
Sled Drag
3 x 50m heavy

40 cal Row
30m Bear Crawl
20m Suitcase Walk e/arm
10 Weighted Situps
AMRAP 12 mins

Strict Pullups
5 x 1-5 Ladder

10 Dbl KB Swings
8 Dbl KB Cleans
6 Dbl KB Front Squat
4 Dbl KB Pushpress
20m KB Rack Walk
E4M x 5 sets

Hang Power Clean + Power Clean
Build to a heavy set

6 DB Renegade Rows
12 DB Box Stepups
24 Lateral Jumps
AMRAP in 8mins

PERFORMANCE Pushjerk (with 3 sec pause in dip)
5 x 2
Alternate with;
1-2 Legless Rope Climb

Tabata
24 x 20s/10s, alternating
sHSPU/Pistols/Parallette L-sit/sPullup

Snatch with pause above knee
5 x 1.1 @ 75%

5-4-3-2-1
Power Snatch @ 80-85% of PSn
Burpee Box Jump 75/60cm

Front Squat
3 x 3, heavy
Alternate with;
Romanian Deadlift
3 x 8 @ 60% of your 1RM Deadlift.

In 12mins;
60 Wall balls 9/6kg
30 TTB
40 Wall Balls
20 TTB
20 Wall Balls
10 TTB
AMRAP Bar MU/CTB in time remaining

Strict Pullups
5 x 1-5 Ladder

10 Dbl KB Swings
8 Dbl KB Cleans
6 Dbl KB Front Squat
4 Dbl KB Pushpress
20m KB Rack Walk
E4M x 5 sets

Clean
1.1
EM for 12mins (add weight E2M)

Then,
15 Power Cleans 60/40kg
5 rounds of;
5 Strict HSPU
10 Pistols
20 Double unders
Then,
15 Power Cleans

PERF + Oly
Clean Liftoff + Low Hang Squat Clean
5 x 1 @ 75% of 1RM C&J.
EST
Run 3-6 x 800m at 80%, holding same pace across, 400m easy jog
- increase a set from last time, or start off with 3-4.
Accessory
400m Sled Drag/Farmers Walk combo
Active Recovery
30min @ sustainable pace
1min Row
1min Bear Crawl
1min Jog
1min Crab Walk
1min Airbike
Accessory
50m Ab Row
10 Powell Raise e/arm
5 TGU e/arm
3 x
ENGN Row intervals
2 x 300m: rest 20 sec between sets.
Aim is to hit the same times for both sets.
REST 2MIN
2 x 250m: rest 30 sec between sets.
Aim is to hit the same times for both sets.
REST 2MIN
2 x 200m: rest 40 sec between sets.
Aim is to hit the same times for both sets.
Airbike
5mins easy pace
20 sec hard: 40 sec rest x 5
30 sec hard: 30 sec rest x 5
40 sec hard: 20 sec rest x 5
5mins easy pace
Run
200m E90sec x 6
Record fastest and slowest times.

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