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Aint no app for that…

No app is going to teach you double skips and handstands....

No app is going to teach you double skips and handstands....

The Fitbit, one of last years most popular Christmas gifts.
Track your daily activity, your exercise, and your sleep!
It can actually be really interesting to do this.  I have been doing a couple of months of step tracking after realising that my day outside of exercise had gotten a little bit lifeless....
I did the same for sleep a couple of years ago.
And I'm using the Headspace app to get me back in the habit of daily meditation, or help me punch quickly into sleep if I've been working too close to bedtime and the brain is still active.
And (although it's not strictly a wearable) Krista is currently using My Fitness Pal on her phone to record her food daily, as she found that she wasn't meeting the daily protein requirements for an athlete with her training volume.
However, this type of tracking is a short term thing, the point of it is to simply identify a pattern, and to be able to clearly see when that pattern is changing.  Once I received enough feedback about days with less than 1000 steps, and understood how much ancillary movement was required to get closer to 10, 000 I instinctively knew how to get there on my own.
I used to meditate just fine without an app, so once I'm back in the habit, I will much prefer to do it on my own...although I will miss Andy's soothing voice...!
Now that Krista has had some practice figuring out how much protein is in certain foods, she knows if she's met her target without the help of an app.
Also, the data on all of these wearables and apps are actually not that accurate!!

All we're measuring with them is trends, nothing specific.

And you know what app is actually the best at measuring trends??

Your brain...

Wearables are not very useful long term.
Great to check in on trends and help you start new habits, and break old ones,  but....they are unlikely to help you maintain them long term.
And if you're using them to try to take your mind off exercise, well we've talked about that before too....
 I've always banned headphones in class. Even if it included a long run.
You're trying to avoid discomfort by jacking in to something else. Problem is you also jack out of interacting with other members and worse, input from your coach.
Don't try to jack out of the discomfort, the feeling of your muscles working, of your body doing amazing things.
Instead, embrace it wholly and completely.
The heightened periods of engagement you reach during a workout that requires total concentration and pushes your abilities, elevates cognitive and kinaesthetic performance, according to Steven Kotler in his book Rise of The Superman.  It also creates a deep level of satisfaction, far better than some digits on a screen.
At least, it will once you are jacked out of the app and jacked into your SELF.
Want to read more about this?  Check out the new book Unplugged, co-authored by Brian McKenzie, who will be at CrossFit NZ Oct 1st for the Art of Breath seminar. It's still currently on an early bird special, so if you're interested in diving deep into the very first 'app', our breath, you can sign up HERE.

Training July 24

Monday

FITNESS

PERFORMANCE

A.

Deadlift

sets of 6, building

(reset)

B.

6 DB Row (alternating)

6 DB Power Cleans 15s/10s

AMRAP in 6mins

A.

Deadlift

Sets of 4, building

(reset)

B.

10-1

Pullups

Power Cleans 50/35kg

Tuesday

FITNESS

PERFORMANCE

A1.

Pushpress

Sets of 8, building

A2.

Rope Climbs/Abseils

Sets of 1-3

B.

15-12-9-6-3

STOH 45/30kg

Jumping Pullups

Medball Situps 9/6kg

A.

Pushpress

Sets of 4, building

B.

15-12-9-6-3 STOH 60/40kg

5-4-3-2-1 rope climbs

 

Wednesday

FITNESS

PERFORMANCE

A.

DB Reverse Lunges

3 x 14

B.

15/10cal Row

15m Broad Jump

15m Box Push

E3M x 4

A.

Back Squat

Sets of 6, building

B.

10 Death Marches

8 Sandbag Squats

6 Barbell Rollouts

4 rounds for quality

Thursday

FITNESS

PERFORMANCE

1. Paused Hang Power Clean + Hang Power Clean + Power Clean

2. 10 Double KB Alternating Bent Row

3. 1 Wallwalk to 20 sec HS Hold

Alt EM x 30

*Build to a heavy set on the clean complex

(2 sec pause above knee, reset for power clean)

1. Paused Hang Power Clean + Hang Power Clean + Power Clean

2. 3 Weighted Pullups

3. 5 Weighted Dips

Alt EM x 30

*Build to a heavy set on the clean complex

(2 sec pause above knee, reset for power clean)

Friday

FITNESS

PERFORMANCE

A.

Front Squat

Sets of 6, building

B.

20 Wallball 9/6kg

Burpees

AMRAP in 3

REST 3

15 Goblet Squat 32/24kg

Burpees

AMRAP in 3

REST 3

10 DB Thruster 20/12.5kg

Burpees

AMRAP in 3

A.

Front Squat

Sets of 4, building

B.

20 Thruster 40/25kg

Burpee Box Vault 60/50cm

AMRAP in 3

REST 3

15 Thruster 60/40kg

Burpee Lateral Bar Jump

AMRAP in 3

REST 3

10 Thruster 80/55kg

Burpees

AMRAP in 3

Saturday

FITNESS

PERFORMANCE

A.

Snatch Deadlift + Hang Power Snatch + Power Snatch

Build to a heavy set

B.

60/40 cal Row

50 Single Unders

40 DB Snatch 20/12.5kg

30 Weighted Situps 9/6kg medball

20 Russian Swings 32/24kg

10 TGU with DB 20/15kg

AMRAP in 12mins

A.

Snatch

Build to a technically sound 1.1.1

B.

60/40 cal Row

50 Double Unders

40 DB Snatch 25/17.5kg

30 TTB

20 Deadlift 80/55kg

10 Bar Muscle Ups

AMRAP in 12mins

Must do morning mobility

Back when I first started down the physical fitness road that eventually led me to opening CrossFit NZ, I was living in Canada, working as a hardwood floor layer from 7am-7pm.  I also had a 30min cycle commute to start off the day (in the snow, uphill, both ways of course…. :), so it meant…
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Average is an elite goal

Becoming elite in anything is an incredible achievement. Becoming average is potentially an even bigger deal! That may not make sense but bear with me. An average athlete might claim similar stats to these (give or take) Overhead Squat 3/4 x bodyweight Deadlift 2 x body weight. 5/2 strict pull-ups. 800m run <3:30min 2km row…
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If fitness was like iceskating

One of the things I love about the way we coach and train, is how objective it is. We have movement standards, range of motion demands, and work output measurements with everything we do. If you didn't squat low enough, the rep doesn't count. If you didn't hit the wall above the height line, the…
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So cushy….

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…
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Good vs horrid

The classic poem by Henry Wadsworth Longfellow. There was a little girl, And she had a little curl Right in the middle of her forehead. When she was good She was very, very good,          And when she was bad she was horrid.  Reminds me of training to a certain degree. At…
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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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