Monday 13 January

Looks like a great day for sled drags!

Looks like a great day for sled drags!

21 Day Kickstart Challenge starts today!!  Get your name up on the whiteboard, and make a mark every day that you are awesome.   That's ALL you have to do to be in the draw for some sweet prizes.

How can you be awesome?  By achieving your mobility, nutrition and midline goal every single day.

Have you picked yours yet?  I'm going to voodoo floss my shoulders, avoid sugar, and do L-sit and lever practice every day for the next 3 weeks.

Training for The Open.

So what are we doing?!  Lots of people have been asking....

So just to bring you up to speed, we wont be doing the past Open workouts in class.

Why?

Because you will get burned out before The Open even starts!

Especially if you've done the workouts before, then you not only know how to dig super deep and take them to the next level physically and mentally, but there is the added pressure of beating your old scores.  We've talked about training vs. testing before, and if you continually hit up The Open workouts, all you are doing is testing, not training.  And considering the event has probably crept up on all of us, we want to be doing as much TRAINING as possible in the next 8 weeks!!

We can get you better for The Open workouts without breaking you with more Open workouts.

We'll train the required energy systems in the metcons, and we'll work technique and efficiency during the skill sessions, all the while incorporating the exercises you'll need to excel at the Open.

If you give the 5 Open workouts your absolute best during the in-season, you will be over it at the end.  You might even feel like quitting CrossFit........! (luckily that wont last......), but you don't want to feel like that in Week 1, because you've overcooked yourself!

You still want to be pushing hard of course, hit the metcons with everything you've got, while focusing on efficient, perfect (no-reppable) reps.  Identify the movements that will let you down and practice them before and after class.  And of course you'll want to be doing more mobility than ever to ensure you recover well and stay healthy leading up to the March 1st kick off.

Be sure to come along to our Open Info Seminar Sunday January 26th at 11am if you want to learn more about what you can do to ensure your best performance.    If you are gunning for a spot at Regionals, whether team or individual, you couldn't go wrong by attending the IA Open Prep Workshop at CFNZ, Jan 31-Feb 1.  Friday night Q+A with Games athlete Blair Morrison. Seminars on strategy, training, nutrition, gymnastics, Oly lifting, mindset from top coaches. Energy system testing to ID time domain weaknesses. Supportive environment to get the competitive juices flowing. Booking details coming soon!

POWER

Pushpress

5 x 5

Deadhang Pullups

5 x 5

Then,

7 Pullup

14 Pushpress 45/30kg

21 Situps

AMRAP in 7mins

Finisher

100m Rack Walks x 2

Farmer Walk x 2

S+C

Pushpress

5 x 5

Deadhang Pullups

5 x 5

Then,

7 Renegade Row

14 Wallballs

21 Situps

AMRAP in 7mins

Finisher

100m Rack Walks x 2

Farmer Walk x 2

No Comments Yet.

Leave a reply

Protected by WP Anti Spam