Just is an average word

angie

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.

First thing would be to ask about their goals.

With few exceptions, I always got the same answer, and literally word for word.

‘I just want to get a bit fitter’

How very average and unexciting and mediocre………  you know how we feel about that 'just' word....

Maybe it’s our kiwi modesty, not wanting to make bold statements, or to set too a high benchmark, for fear of failure or embarrassment.

Maybe people just don’t even know what they are capable of, and couldn’t comprehend setting a lofty goal, or committing to the time it takes to achieve.

Nowadays, most people that we consult with here, have more of a handle on what they want to achieve, they understand it takes time, are already motivated, and are ready to be coached.  So we don’t tend to hear it as much.

But when we do hear, I ‘just’ want to get a bit leaner for summer, or I ‘just’ need a bit of strength so that I can go back to doing insane running mileage, or the classic, I ‘just’ want to get a good sweat on, and it’s more extreme version, I ‘just’ want a workout that smashes me…..

…… the radar pops up,  as it seems like you’ve only thought a few weeks ahead, and you've also 'just' lowered the bar on yourself and what is possible.

Then, let's not forget the even more dreaded, I 'just' did the Fitness workout, or I 'just' did banded pull-ups....

CrossFit's slogan is “Forging ELITE Fitness”.

That doesn’t mean arrogantly elite.  It means we’re not satisfied with Forging GOOD Fitness, or Forging OK Fitness, and certainly not Forging JUST A LITTLE BIT MORE Fitness.    Elite simply means not satisfied with average, because average is where ‘just’ lives.

Why settle for average?

Training October 9th

Monday

FITNESS

PERFORMANCE

A.

1. 3 Hang Power Snatch (build)

2. 6 Single Arm KB Pushpress/arm

Alt EM x 12

B.

1. 10 Burpees

2. 16 Goblet Lunges 24/16kg

3. 24 Russian Swings 24/16kg

4. Rest

Alt EM x 3

A

Power snatch

EM x 12, (build)

B.

1. 10 Burpee Pull ups

2. 18 Box Jumps 60/50cm

3. 26 DB Snatch 20/15kg

4. Rest

Alt EM x 3

Tuesday

FITNESS

PERFORMANCE

A.

5 Front Squats EM x 7 @ RPE 7-8

B.

200m Run

100m Farmers Walk 2 x 24/16kg

100 Single Skips

20 Medball Cleans 9/6kg

2 rounds for time

C.

Hollow Hold

Accumulate as long as possible in 3 mins

A.

3 Back Squats EM x 7 @ RPE 7-8

B.

400m Run

30-20-10

Front Squats 40/30kg

C.

Parallette L-sit

Accumulate as long as possible in 3 mins

Wednesday

FITNESS

PERFORMANCE

A1.

Pushups

A2.

Strict Pull Up

Alt EM x 16

*hold reps across

B.

4 Plate Inchworms

8 Plate Muscle Snatch

16 Plate Kayaks

AMRAP in 9mins

A1.

sHSPU

A2.

Strict Ring Muscle Up

Alt EM x 16

*hold reps across

B.

3 Ring MU

6 STOH 70/47.5kg

12 Russian Swing 32/24kg

AMRAP in 9mins

Thursday

FITNESS

PERFORMANCE

A1.

Split Squat

4 x 8/leg, heavy

A2.

False grip Ring Row to transition

4 x 6

B.

20/15 cal Row

15 Air Squats

10 Slamballs

E 4 M x 4

A1.

Double KB Reverse Lunge

4 x 16, heavy

A2.

Skin the cats

4 x 3

B.

20/15cal Row

15 UNBROKEN Wallballs 9/6kg

10 TTB

E 4 M x 4

C. FITN & PERF

6 Windmills e/side

12 BlackBurns

24 sec Side Plank e/side

2-3 sets for quality

Friday

FITNESS & PERFORMANCE

A1.

DeadBall or Atlas Stone Shoulders

Build to a heavy rep each side.

A2.

TGU

Build to a heavy 1, each side

B.

‘Voorhees’ (Jason Voorhees from the Friday 13th movies)

800m Medball Run 9/6kg (run from Jason)

60m Double KB Rack Walk 2 x 32/24kg (you’re getting tired, he’s getting closer..)

40m OH Walking Lunges 25/15kg plate (oh no, you’re stumbling, he’s going to get you…!)

20m Bear Crawl (OMG, crawling now, get up!!)

10 DBall Shoulders 55/35kg (He’s grabbed you! Get him off!

2 rounds for time (repeat your same mistakes, just like in the movies….)

Saturday

FITNESS & PERFORMANCE

A1.

Rope climbs

A2.

Planches

A3.

High Box Jumps

Alt EM x 12

B1.

10 Pull Ups

10 Thrusters 30/20kg

B2.

10 DB Snatch 20/15kg

10 Burpees

3min on, 3min off x 4, alternating B1 and B2

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