Too this, too that…

hs
After 10 years in the CrossFit space, and nearly 20 in the fitness industry in general, I've learned to mostly ignore negativity.
There is a lot of it in this area, thanks to the aesthetically driven, unrealistic marketing, exer-tainment promising companies and associated media.
I can ignore all that stuff easily, but occasionally when I hear it from someone that I know I can help, it's a little frustrating....
As a member of our community, you probably don't think any of these things, but your friends and family might.    Hopefully I can give you a little ammunition against misinformation.
It is too competitive.....
.......not if you don't want it to be.  However, you should be competing with yourself.   If not, how do you know if you've improved?
It is too complicated......
.....that's kind of on purpose... if you don't have any challenge, you'll get bored, you won't gain any satisfaction..... and you'll give up.  We love girl scout badges and martial arts belts and framed certificates.   Achieving your first pull up, handstand, or triple digit deadlift feels just as good.
It is too intense....
.....there is no doubt that intensity is a huge part of our training philosophy.  However, we talk about RELATIVE intensity, which means you work to YOUR level.  Even then, some days we barely have any intensity at all, relative or otherwise when our focus is on learning, technique practice, mobility etc.  A well thought out training program should have days where you feel like you can do more, and days where you're calling down the wrath of the gods on your coach to stop the pain......
It is too expensive....
..... compared to what? We all have our inbuilt ideas and prejudices about money.  It's up to you to match the things you want with the price you are prepared to pay.
It's too dangerous.....
I'll tell you what is dangerous...  Sitting on the couch for 30 years....
It's no fun.
You know what?  Some days it can't be fun.  I really wish that establishing a solid fitness routine, a nourishing nutrition practice and a healthy, balanced, well moving body was always fun.  But it's not, and we wouldn't lie to you about it.  Nor would we make it fun, just so that you liked it, if it meant you weren't actually going to make progress.    The interesting thing though? Even on the days that aren't much fun, it appears that those who turn up and get the work done, have some pretty proud smiles on their faces afterwards......
It is too intimidating.....
.....maybe if your only idea of what we do is from CrossFit Games videos.... but no one watches the Tour de France and says to themselves, "I am NEVER going to ride a bicycle, that shit looks crazy!!!"  Same thing here.  Our gym is full of people just like you.
Come and see.

TRAINING Feb 5-10

Monday

FITNESS

PERFORMANCE

A.

1. 3 position Power Clean, building (high hang, hang, low hang)

2. Handstand Hold

Alt EM x 16 (8 rounds)

(16mins + 4mins prep)

B.

E4M x 3

200m Run

14 DB Snatch, alternating 22.5/15kg

8 DB Push Press/arm

(12mins + 5mins prep)

A.

Snatch

3 positions (high hang, hang, low hang)

Build to a tough but technically sound set

(20mins)

B.

E4M x 3

60 Dubs

15 HSPU

10 Power Snatch 45/30kg

(12mins + 5mins prep)

COOLDOWN


 

10 Monkey Squats

Half Butterfly Stretch

2min/side

Breathing

- 10 x 6 in, 6 out

Tuesday

FITNESS

"Waitangi Day"

6 Plate Get ups 20/10kg (6th day)

2 Front Squats 100/70kg

(2nd month)

500m Plate Run (# of chiefs on the treaty)

18 Hand to Hand Russian Swings 24/16kg

40 min AMRAP

(1840 the year of treaty signing)

Wednesday

FITNESS

PERFORMANCE

A.

5 Strict Press

5 Strict Pullups

AMQRAP in 8mins

(8mins + 4mins prep)

B.

10 Inverted Row

10 Pushups

AMQRAP in 8mins

(8mins + 4mins prep)

C.

15 Airsquats

10 Situps

AMRAP in 5mins

(5mins + 5mins prep)

A.

3 KB Strict press/arm

3 Rope Climbs

AMQRAP in 8mins

(8mins + 4mins prep)

B.

10 Strict Ring dips

10 Strict TTB

AMQRAP in 8mins

(8mins + 4mins prep)

C.

75 Wallballs 9/6kg

(5mins + 5mins prep)

Thursday

FITNESS

PERFORMANCE

A.

8 KB Romanian Deadlift

80m Farmers Walk

5 sets, building

(20mins)

B.

21-15-9

SDHP 32/24kg

15-12-9

Burpees

(5mins + 5mins prep)

A.

Deadlift

10-8-6-4-2, building

(20mins)

B.

21-15-9

Deadlift 90/60kg

Burpees Box Jump Overs 60/50cm

(5mins + 5mins prep)

Friday

FITNESS

PERFORMANCE

A.

Split Squats

5 x 8/leg, building

A2.

Ring rows

5 x 10

A3.

Waiter’s Carry e/side

5 x 30m, building

(20mins)

B.

200m Run

10 DB Thrusters 22.5/15kg

E3M x 4

(12mins + 5mins prep)

A.

Back Squat

5-3-1-10, heavy

(20mins)

B.

27-21-15-9

Thrusters 42.5/30kg

15-12-9-6

Bar MU

(10mins + 5mins prep)

Saturday

FITNESS

A. @0:00

Power Clean

Build to working weight for B.

Warm up other movements also

(10mins)

B. @ 15:00

In teams of 2, alternate exercises

30/20cal Row

30 Burpee Lateral Jumps

15 Power Cleans 70/47.5kg

2 rounds for time

C. @ 25:00

400m Run

40 DB Snatch 22.5/15kg

20 CTB

2 rounds for time

D. @ 35:00

100 Double unders

100m Suitcase Walk 32/24kg

50 Russian Swings 32/24 kg

2 rounds for time

(40mins)

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