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So cushy….

ben_squat

Life that is.

Our society doesn't have much in the way of discomfort anymore.

Our advanced intellect and mastery of technology has allowed us to create so many labour saving devices, incredible feats of engineering and medical marvels that the most uncomfortable situations we encounter these days would have our grandparents ROTFLOL at us.

Functional fitness training like you'd encounter here with us, is perhaps one way that people are seeking out a level of discomfort.
The huge rise in the popularity of jiu jitsu (which we've talked about before HERE), with it's hard discipline not just in training but in control of ego, respect and patience, is no doubt another.
There has been a lot of publicity around cold exposure lately, and the physical and mental benefits it can impart.
Check out the Art Of Breath seminar coming to CFNZ in October, HERE.
We like to think we offer a few other things you might not get much of anymore.   Things that might be a little uncomfortable, and that a lot of people avoid in this day and age,  but all things that are definitely of great benefit.
When the robots take over all our jobs.....(I watched a packed class of people at a certain mega-gym exercising in front of a video screen last week), these are the sort of things that will remain between a coach and a student.
None of them are necessary for a good workout.
All of them are necessary for long term progress and fulfilment.
Constructive criticism
Education
Work ethic
Peer pressure
Tenacity
Goal setting
Integrity
Commitment

PROGRAMMING JUNE 19

Monday

FITNESS & PERFORMANCE

A.

Single arm DB press + KB Rack Hold

4 x 10-12 e/arm

*rest 30s between arms

B.

1min at each station for max reps

1. Bike/Row (cals)

2. Rest

3. Thruster 30/20kg

4. Rest

5. Burpees

6. Rest

4 sets

Tuesday

FITNESS

PERFORMANCE

A1.

3 Snatch grip deadlift + 2 Hang Power Snatch

- build to a challenging set

A2.Strict TTB (straight legs to as high as possible)

- 4 x 5-8 reps

B.

15 Medball Situps 9/6kg

10 DB Snatch 20/15kg

AMRAP in 7mins

A1.

3 Snatch grip deadlift + 2 Hang Power Snatch + 1 OH Squat

- build to a challenging set

A2.

Barbell OH Situps (feet anchored)

- 4 x 8 reps

B.

10 TTB

10 Power Snatch 40/25kg

AMRAP in 7mins

Wednesday

FITNESS & PERFORMANCE

A1.

Rope Climbs

4 x 3

A2.

4 x 4 rounds of;

15 sec lateral raises

15 sec Hercules Hold

B.

20cal row

20m DB Bear 10s/6s

200m run

200m loaded carry (any weight, anyhow

AMRAP in 20 mins

Thursday

FITNESS

PERFORMANCE

A1.

Split Squat

4 x 6-8/leg, building

A2.

Single Leg Glute Bridge

4 x 8/leg (up 2 from last week)

A1.

Sandbag Bulgarian Split Squat

4 x 6-8/leg, building

A2.

Barbell Hip Thruster

4 x 8, building

B. (FIT & PERF)

21 KB swings 32/24kg

18 Air Squats

15 KB Clean e/arm

12 Pistols

6 TGU, alt

AMRAP in 12mins

Friday

FITNESS

PERFORMANCE

A.Heavy Waiters Walks

50m EM x 8 (4 e/arm), building

B.

1. 150m Run

2. 10 Plate Facing Burpees

Alt EM x 8

C.

15 Slamballs (or Ring Rows)

15 Lateral Jumps

200m Run

E5M x 4

A.Heavy Waiters Walks

50m EM x 8 (4 e/arm), building

B.

1. 150m Run

2. 10 Plate Facing Burpees

Alt EM x 8

C.

15 CTB

50 Double unders

200m Run

E5M x 4

Good vs horrid

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On the decline….

On the plane back from Regionals, I watched a little Louis C.K. During one of his stand up comedy scenes he said, "My days start poorly because of the shape I'm in, because now, also, I'm 42, so I'm getting - I'm really on the decline. There's never going to be another year of my…
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Intensity is relative

Intensity and hard work are a necessary part of any effective training methodology, and none more so than ours.  But without the word 'relative' in front of them, there is a danger of misunderstanding what hard work and intensity look like. By relative, we mean your effort is in relative to your fitness level and…
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Don’t wish for it, want it.

I wish that I could teleport. As someone who loves to travel, the thought of being able to jump to another location or entire country in the blink of an eye is incredible. Luckily I don't waste too much of day wishing this were true, because I know it's impossible. Wishing for silly things doesn't…
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Delayed gratification…

I've talked before about an experiment that took place in the sixties involving willpower, where a scientist used his four year old son and his classmates as subjects. Each subject was seated in a room with a desk and a marshmallow.  The researcher's instructions to the child were "I'm going to leave the room for…
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Birthday time..

Reebok CrossFit 09 started as a casual conversation with a Reebok rep after hitching a ride with him from Gold Coast to Brisbane, over 5 years ago. Once the idea took hold, the search was on for a suitable facility and that took the better part of a year!  Interesting fact:  we actually looked at…
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Got a goal? How are you getting there?

What's your goal? Often a tough question, even if you think you have a fairly decent handle on your training aspirations. If you DO have a goal that is at least halfway thought through, it probably looks like; - I want to lose 10kg - I want to snatch 100kg - I want to compete…
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You too, could be fitter in just one workout…

[caption id="attachment_6939" align="alignnone" width="600"] Nick is strong as an ox, which is why he works hard on his running.[/caption] Yep, that was a deliberate click bait kind of blog title..... But unlike so many of those diet pill and celebrity fitness gurus out there pushing their rubbish, I can actually back up this statement. Big…
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Deeper practice…more results

There is a growing interest these days, in high level performance, and how it is achieved, whether that be in sport, in fitness, in cognitive function or in business. Everyone is looking for the best ways to study, train, invest and think, and of course, the most obvious place people start is with the aforementioned…
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