I am not a robot!

robot

I was talking to robotics dude Andrew Pearson during the Mobility class at CFNZ on Sunday - he mentioned that robot arms need a huge base of support in order to repetitively move loads; loads which are often no more than about 5kg!!

Now think about a human arm, it's base of support is the scapula, but it's not really connected to it.  Most of the time, the arm is sitting way out in space loosely held by an array of ligaments and tendons, and of course, the loads lifted are often far in excess of 5kg.
Newsflash, you are not a robot!
No engineer is going to lubricate your joints and replace faulty wiring.
It's up to you to perform regular maintenance.
Use that CrossOver Symmetry every day before your workouts, and after as well if you have time.  Address your tight bits, your weak bits, and any pre-existing injuries on a regular basis, we want to be fighting to improve every day.
If you have a niggle, ache or pain before or during the workout, ask the coach for a suitable substitution.  It's just one day!  Fix it now, and you'll be back on top of it.  Don't push through, no one likes a hero, especially a robot hero, because that's what you're trying to be if you don't fix yourself then and there by making a more sensible decision.
Good to see plenty of people turning up in plenty of time to get warm, and work on tight/weak/imbalanced areas, but still a few just hanging out chatting and shivering!!  Handstands and monkey hangs are not a good start to your day if you're cold!!
FITNESS
Front Squat
5 x 3, build10-1 DB Rows (l+r)
DB Walking Lunge (l+r)
Deadlift
5 x 5, build
In 1minute
50m sled drag
Max reps burpees
Rest 1 minute
5 rounds
Deadhang Pullup
5 x 3Slamball
DB Power Cleans
DB Pushpress
Rest
1min at each station
2 rounds

100m Rack Walks x 2
100m Farmer Walk x 2

8 Single Leg Romanian Deadlift
e/side
8 Single Arm Press + Windmill
e/side
8 Single Arm Power Ring Row
e/side
8 Overhead Slamball toss
AMRAP in 15minsTeam 3km
- in 2's or 3's row 3km, switching at least every 250m
- one person must be in a plank entire time
OH Split Squat
4 x 6 e/leg10 Wallball
200m Run
10 SDHP
200m Run
10 Medball Situps
200m Run
AMRAP in 12mins
10 Goblet Squat
10 DB Row
10 Burpees
AMRAP in 7mins
Rest 5mins
10 Russian Swing
10 DB Pushpress
10 Lateral Jumps
AMRAP in 7mins
PERFORMANCE
Front Squat
5-3-1, all heavy10-1
Front Squat @ 50% of 1 rep
CTB

200m DBL Waiters Walk

Deadlift
Work up to a heavy single with perfect formIn 1minute
3 deadlifts 120/80kg
20 dubs
Max reps burpees
Rest 1 minute
5 rounds
Strict Ring Muscle Up
or strict CTB pull up9 Pullup
15 Pushpress 45/30
21 KB Swings 24/16kg
AMRAP in 7mins

100m Rack Walks x 2
100m Farmer Walk x 2

8 Single Leg Romanian Deadlift
e/side
8 Single Arm Press + Windmill
e/side
8 Single Arm Power Ring Row
e/side
8 Overhead Slamball toss
AMRAP in 15minsTeam 3km
- in 2's or 3's row 3km, switching at least every 250m
- one person must be in a plank entire time
OH Squat
3 x 3, all heavy15 Power Snatch 45/30kg
15 OH Squats
400m Run
12 Power Snatch
12 OH Squats
400m Run
9 Power Snatch
9 OH Squats
400m Run
10 Hang Power Cleans 45/30kg
10 Pullups
10 Burpee Box Jumps
AMRAP in 7mins
Rest 5mins
10 Hang Squat Cleans
10 Pullups
10 Burpees
AMRAP in 7mins

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