WOD Sat 6/9/2014
A: 30 sec AMRAP Burpee
rest 30 sec
30 Sec AMRAP Box jump 24/20
rest 30 sec
repeat for 3 rounds total
B: 12 Min AMRAP
6 Thruster 45/30
12 KB swing 24/16
6 Push up
12 Pull up
WOD Sat 6/9/2014
A: 30 sec AMRAP Burpee
rest 30 sec
30 Sec AMRAP Box jump 24/20
rest 30 sec
repeat for 3 rounds total
B: 12 Min AMRAP
6 Thruster 45/30
12 KB swing 24/16
6 Push up
12 Pull up
WOD Fri 5/9/2014
Base A: HSPU (strict) 4 sets 3 to 6 reps 2 mins rest (or progressions to HSPU)
B: EMOTM 10 mins
3 pull up 5 KB swing 24/16
C: 8 Min AMRAP
8 Burpee
8 Wall Ball 9/6
8 Knees 2 elbows
Climb A: 10 mins to get a tough power clean and jerk
B: EMOTM 10 mins
5 T2B 4 power clean 60% max
C: 8 Min AMRAP
50 double unders
10 pull ups
8 burpees
Hope the title caught your eye.
Usually the thoughts in training programs are along the lines of how a person looks. There is little to no thought of how the person feels or how such a short term drastic change has affected them mentally. The reason I talk about this type of thing so often is that these are the type of programs that have over time affected me in a negative way.
Now don’t get me wrong the occasional challenge to eat clean, exercise and generally be healthier is great, as long as it is not the only reason someone is doing it or it is their first foray into getting into a health and fitness regime. We currently live in a time of instant gratification. Want a new TV? Just pop it on your store card. New car? Just grab a loan. Get fit? Take a pill/shake/do a challenge/grab that bit of gear from an infomercial.
And that last one is the problem. With everything in society we have wanted it faster and better than before. We want our expectations and desires met and satisfied immediately. The problem with living a fit and healthy lifestyle is that it is just that, a lifestyle. It does not end at the 12 week mark, the body of your dreams is not at the bottom of a tub of protein powder.
Time and again I see people embark on challenge after challenge, or the latest fad diet only to end up putting their old fat back on and then some. The thing I notice here is that the focus is on those results at the end of whatever it is you are doing. It is not on the process, and in particular the reason why you are doing what you are doing.
You see you need a valid reason why to do anything. And exercising and eating well are no exceptions to the rule. If you have no real internal drive to exercise, if you are focusing on the outcome, not the process you will revert to old habits and worse still suffer emotionally.
The problem I see is that there is so much research into what happens when the human body is stimulated in a certain way and its effects then on physical health. There are very few studies done on participants mental well being during, at the end and down the track after they complete a program.
So before you start ANOTHER 12 weeks/fad diet/bottle of magic juice/bar/shake, ask yourself or your trainer why you are doing it, and if you or they don’t really answer you well enough, then maybe you need to look for a better solution to your problem.
I’ve heard of plenty of trainers/coaches/friends/relatives that claim they do CrossFit or are giving you a CrossFit session.
Next time one of these people announces that what you are about to do or that they are doing is CrossFit, ask them for their credentials or ask them when the last time was they were inside a CrossFit gym, a registered affiliate
I have heard a lot lately about this happening.
I know all the CrossFit certified coaches in town and know all of the ones that work at the only CrossFit affiliate in town. So if it is not one of them coaching you at CrossFit Armidale, well they have no right to tell you you are doing CrossFit. Both from an ethical and legal standpoint.
You see CrossFit isn’t another class just chucked into the schedule at your local globo gym. It isn’t a singular workout on its own. It isn’t just some way of doing something a little different. It is an entire program. It is a community.
Sure you can put a circuit of push ups, sit ups and squats together and PRESTO! You have a CrossFit style workout. You also have a circuit style workout, a bodyweight session, a turbulence training session, you name it it can fit in. That is the problem, people think anything can fit the CrossFit program. It can’t and it doesn’t.
Nothing can replace passion, drive, knowledge, practice and ability when it comes to teaching or coaching anything. If your trainer/friend/sportscoach does not live, eat and breathe CrossFit and have never actually partaken in a session in an affiliate, well I am afraid they are misleading you. You are NOT doing CrossFit and you have not even scratched the surface of what you are capable of.
MY CHALLENGE TO YOU. Call me on 6772 6798. Book in. Do a free session. And then tell me after that that what you were doing before was CrossFit.
WOD Mon 19/5/2014
A: 3 Rounds
50 double unders
45 secs rest
B: at a 50% effort
6 Wall Ball 9/6
6 Sit up
6 Burpee
rest 2 mins
3 rounds
C: Fran
for time 21-15-9 reps of
Thruster 43/30
Pull up
10 Min time cap
40, 42.5 or 43 kg thrusters are fine for Rx.
Fran is a test. You should go all out and see what you have.
If you can’t do the work unbroken think about how to break it up before you start. Pick a strategy and stick with it, focus on you and your breathing.
The response from Fran should be a brought on in 2 to 10 mins, over 10 mins and you need to scale something or all of it.
WOD Sat 17/5/2014
A: 30 sec AMRAP burpees
rest 30 sec
4 rounds
B: For Time
Run 800m or Row 1000m
30 Push up
20 Pull up
10 Deadlift 70/50
60 Double unders
10 Deadlift 70/50
20 Pull up
30 Push up
Run 800m or Row 1000m
WOD Fri 16/5/2014
Base A: T2B, K2E or hanging knee raises 20 reps for time 2 mins rest 3 rounds
B: Push jerk 4 sets 5 reps 2 mins rest
C: 7 Min AMRAP
7 KB swing 24/20
7 Wall Ball 9/6
7 Box jump 24/20
Climb A: Snatch pull 4 sets 4 reps 90 seconds rest.
Short rests so keep the weight manageable and work on lots of speed intot the 2nd pull once you come past your knees, explode up into a big shrug and make sure it ends up near the middle of your chest. Push your hips into the bar HARD.
B: Snatch balance 4 sets 3 reps 2 mins rest.
Make sure when you push into the bottom you hold the bottom of the over head squat for 2 or 3 seconds. Select your weight according to the balance time at the bottom.
C: 7 min AMRAP
10 Power snatch 35/25
10 Push up
A; Good mornings 4 sets 5 reps 90 secs rest
B: Deadlift 4 sets 4 reps 2 mins rest
C: 5 Rounds for time
12 Sit ups
10 T2B
8 Thruster 45/30
WOD Wed 14/5/2014
A: 4 rounds for time
30 double unders
45 seconds rest between rounds
B: 15 Min AMRAP
3 Power clean 60/40
5 Pull up
7 Push up
9 Box jump 24/20
Remember this is a bit of a grinder 80-90% effort the whole way, work out what your pace should be from the beginning and try and stick with it.
As always scale weights appropriately so as to not sacrifice form for intensity.
WOD Tue 13/5/2014
Base A: Power clean 4 sets 3 reps 2 mins rest
B: EMOTM 10 mins
5 KB swing
5 Burpee
C: For time
21-15-9 reps of
Sit up
Pushup
Box Jump 24/20
Climb A: 10 Mins to get a tough single bear complex
B: EMOTM 10 Mins
3 hang power clean 50 – 65% 1RM
3 HSPU
C: For time
21-15-9 reps of
Wall Ball 9/6
KB swing 24/16
Double Unders