No train(ing history), no gain

blair_front_squat

If there's one thing I like better than writing blog posts.... it's when our members write blog posts!

Always good to get some perspective from the community, and today Blair Smith is talking to you about our workout tracking system, and that old chestnut, "knowledge is power"

YOU GOT TO BELIEVE TO ACHIEVE.

Wodify, it has been in the gym for a while now and some people love it and some people aren't really that interested in it..... let me give you my opinion on it.
The obvious aspect of WODIFY that is the competitive side of things, you can see what your friends have done, and if you lifted more, or did more reps than them, to see if you get bragging rights for the day. But what if you are not that competitive and that does not interest you at all?
Well, I have found that accurately recording my achievements has been essential in my improvements, and not for a typical reason either.
Lets take front squats for example, it was programmed last week for building to a heavy 4 rep. I arrived at the gym and saw this and I immediately set a goal of what I would think I would lift for that part of the WOD..... I thought 80-85kgs would be a decent effort as 4 reps is hard.
Enter WODIFY: so I log in, and I see the little graph line beside the front squat so I look at what I did last time..... and that was 95kgs, so I had already undersold myself in what I thought I would lift that day.
Now I believe 90% (I made up that figure, but it is lots) of successful lifting is believing that you can do it. So now I could re-set my goal for my 4 rep Front Squat because I now KNEW I could lift 95kgs so I could try to enter the mighty 100kgs club! Previously I thought I had no chance of doing that. (FYI I lifted 102kgs this day, BOOM!)
I think this is because it is so easy to stay in that 80% effort "zone" because 80% still feels HARD!
So entering your achievements into WODIFY every day you train can help remind you when you come to do that lift/metcon again of just what you are capable of and might help you to change your mind set from hoping you can to one of believing you can do it!
So check your history before you hit that WOD and go get your gold star!!

Training August 7

Monday

FITNESS

PERFORMANCE

A1.

DB Reverse Lunge (alt)
3 x 18

A2.

Single Leg Lily pad jumps 5 x 3-5/leg

B. FIT & PERF

5 Burpee Muscle Snatch 20/10kg

10 Zercher Squat 20/10kg

15 Weighted Situps (plate on chest) 20/10kg

15m Weighted Bear Crawl 20/10kg

AMQRAP in 12mins

A1.

KB Front Rack Front Foot Elevated Rev Lunge (e/leg)
3 x 10

A2.

Single Leg Box Jumps

5 x 3-5/leg

Tuesday

FITNESS

PERFORMANCE

A1.

Pushpress

Sets of 10, building

(reset)

B. FIT & PERF

21-15-9 at each station

1. Dubs (x 3), Single arm KB Pushpress 24/16kg

2. Row, Pushups (females 18/12/6)

3. Shuttle Run x 10m, Wallballs 9/6kg

* Time caps 5mins, 1 min rest b/t couplets

A1.

Pushpress

Sets of 6, building

(reset)

Wednesday

FITNESS

PERFORMANCE

A.

Strict CTB Pullup

4 x 5-8 reps

B.

16 DB Rows

16 Lateral Jumps

E3M x 4

Straight into;

15 Russian Swings 32/24kg

200m Run

E3M x 4

A.

Weighted CTB Pullup

4 x 3-5 reps

B.

15 CTB

50 Dubs

E3M x 4

Straight into;

10 KB Snatch 24/16kg

200m run

E3M x 4

Thursday

FITNESS

PERFORMANCE

A.

Paused Hang Power Clean + Hang Power Clean + Power Clean

Build to a heavy set

B.

5 Deadlifts

5 Hang Power Cleans

5 Front Squat

5 lateral Burpee

AMRAP in 5mins

A.

Hang Power Clean + Power Clean + Split Clean (TnGo)

Build to a heavy set

B.

5-4-3-2-1

Deadlifts @ 80% of A.

Hang Power Cleans

Front Squat

5 lateral burpees after each round

Friday

FITNESS

PERFORMANCE

A. FIT & PERF

Handstand Balance
- practice for 15mins

B

20 DB Box Step up and overs 2 x 12/8kg, 60/50cm
15 Strict Press 20/15kg
10 Hanging Knee Raise

AMRAP in 5 min @ 90%
rest 5 mins b/t sets
x 2 sets

B.
20 OH Walking Lunges 20/10kg
15 TTB
10 Strict HSPU

AMRAP in 5 min @ 90%
rest 5 mins b/t sets
x 2 sets

Saturday

FITNESS

PERFORMANCE

A. FIT & PERF

Hang Power Snatch

Build to a heavy 3

B.

5 Rope Abseils/Laydowns

10 DB Power Snatch 20/12.5kg

20 Goblet Lunges (w/ DB)

25/20 cal Row

AMRAP in 15mins

B.

10 Strict Pullups

15 Hang Power Snatch 40/25kg

20 Wallballs 9/6kg

25/20 cal Row

AMRAP in 15mins

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