Just is such an average word…

camille

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 6-8 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………

Maybe it's our kiwi modesty, not wanting to make bold statements, or set 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.

Now a days, most people that we consult with here, have more of a handle on what they want to achieve, understand it takes time, are already motivated, or are ready to be motivated by us.  So we don't tend to hear it as much.

But generally anytime we 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.

Our slogan at CFNZ is "Forging ELITE Fitness".

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

Why settle for average?

FIT "Partner Chief'
3 Power Clean
6 Burpees
9 Air Squats
Alternate rounds with partner
AMRAP in 4mins
REST 1min
5 sets for total rounds
*gold standard is 40+ rounds
A1.
Reverse Lunge
5 x 14, build
A2.
DB Row
5 x 14, build
A3.
Side Plank Hold
5 x 30s e/sideB.
1000/800m Row
50 Russian Swings
25m Burpee Broad Jumps
A1.
Strict Pullup
5 x 3-5
A2.
Strict Press
5 x 5, heavyB.
12 Slamballs
18 Wallballs
24m Bear Crawl
E4M x 4
A1.
Deadlift
5 x 5, build
A2.
Double Rack Walk
5 x 50m
A3.
Ring Support
5 x 20-30sB.
5 Deadlifts
10 Burpees
15 Lateral Bar Jumps
20 Situps
200m Run
AMRAP in 7mins
A1.
Front Squat
3 x 8, heavy
A2.
Ring Rows
4-5 x 10B.
Sled Drag 20/15kg
50m @ 100% E3M x 3C.
10 DB Snatch
10 Goblet Squat
AMRAP in 5mins
PERF "Partner Chief'
3 Power Clean
6 HR Pushups
9 Air Squats
Alternate rounds with partner
AMRAP in 4mins
REST 1min
5 sets for total rounds
*gold standard is 40+ rounds
A.
Front Squat
4 x 2, @ 70% (2 sec pause on each repB.
1000/800m Row
50 DB Deadlifts 20/15kg
25 Box Jump Overs 60/50cm
A1.
Strict Muscle Up
5 x 1-2
A2.
5 x 2 Strict Press + 3 Pushpress @ 55% of JerkB.
6 Weighted CTB Pullups 15/10kg
12 Thrusters 60/40kg
24m Bear Crawl
E5M x 3
A1.
Deadlift
Build to 90% for 1, then 90% of that single for max reps
A2.
Ring Support
5 x 20-30sB.
20 Deadlifts 70/47.5kg
20 Box Jumps
20 Burpees
20 TTB
200m Run
AMRAP in 7mins
A.
Back Squat
Build to 90% for 1, then 90% of that single for max repsB.
Airbike
15s @100% E3M x 3C.
10 KB Snatch 24/16kg
10 Goblet Squat
AMRAP in 5mins

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