“loving the programming lately!”

emilydThat's what I hear from someone.....almost every single week......

Sure, I'm constantly working to improve it, tinkering, tweaking, speaking to some of the finest coaching minds on the planet, experimenting, failing, learning....

But no matter the exact content, the principles are still fairly constant - variance, gymnastic skill practice, a bit of a strength bias, short circuits and high intensity intervals, with an over-riding emphasis on movement quality.

So, if you're loving the programming lately, it could be just that the gods of variance have smiled down upon your favourite exercises, rep schemes and time domains.

But if those same gods withdraw their favour next week, what then?  There's no denying that some workouts are almost FUN when the combinations are just right, and you are in the zone, but when it's everything you hate (well, we know you don't HATE anything, or if you do, that's a burpee right....), how do you deal with it?

I would wager that the workouts that look the least interesting to you, are the ones that will be the most productive, and offer the greatest results.    I forget how it goes exactly, but I remember reading something by Dan John, a renowned strength coach, who said that most days in the gym are simply turning up and getting it done.  But we have to deal with those days, in order to have the truly good ones.

Now, his clientele were mostly high school athletes.  I'd like to think that we have a lot more good days here at RCF09.  But have no doubt, there will still be some less fun days from time to time.

Love those days too, and watch your progress skyrocket.

Masters League on at CFNZ tonight 6pm. 


5 Pushpress

+ 2-6 Strict Pullups

E2M x 10

10 Thruster

400m Run

E4M x 3


Split Jerk

1 rep @ 70-80%

+ 2-6 Strict Pullups

E2M x 6 sets

10 Thruster 60/40kg

400m Run

E4M x 3

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