Two weeks of ‘Mulligans’….

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So the first couple of weeks of the year are often not counted,  we’re still somewhat in holiday mode (and Xmas isn’t over until Aunty Mavis’ fruit cake and all that chocolate from Santa is completely finished right?!?!)

Thus, this week tends to be the first OFFICIAL week of the year, with many of us back to work and hopefully feeling relaxed, refreshed and rejuvenated for some great training this year.  Have you made the obligatory New Year resolution yet?  I’ve talked about goals with many of you over the past few days – everyone had some pretty cool ones (can’t wait to see them getting knocked out of the park).  Drop an email my way if you’d like to catch up.

I’m of mixed opinion about resolutions.  On the one hand, it’s kind of weird that some people feel like they can’t commit to anything until the start of the year, and that more often than not, by the 1st of February it’s a distant memory.  Willpower is a finite resource and it’s tough to stay the course on something you just spontaneously decided to do in a blurry drunken haze at 12:01am, while snogging someone you shouldn’t have been…..  (you can read some more about willpower in THIS old blog post).

On the other hand, there’s no denying that the start of a new year is always quite exciting, and a little mysterious, as you wonder what it holds in store for you.  So why not use that excitement as fuel to get started on a campaign to make yourself more awesome.  Set some challenging, yet achievable goals and get on to it.

Whatever you believe, I’m seriously stoked for the year ahead and I hope you are too.

So how do you go about achieving your goals?

Simple.  Create an environment where you cant help but succeed.

  • Spend time with people who’ll hold you accountable, like at, oh I don’t know, CrossFit NZ?!?!.  Personally I always make an effort to train in the classes whenever I can, and will try to work with someone who is better than me to spur me to greater effort.
  • I also try to train with other CrossFit coaches when I can, both here and at other gyms.  There is a lot to be said for the power of a good bro session.
  • Set a goal/deadline.  It could be anything from a competition (The Open?  Xterra?  NZ Nationals?  World Masters 2017?) to a wedding or school reunion.  Write it up on your member photo too!

NEW TRAINING BLOCK

Next week (Jan 23), we’re kicking off a new block of training.  It will include skill work specific to The Open, with options to help you get those first few pull-ups, or build the stamina to start stringing your existing pull-ups into bigger sets.

WHOLE LIFE CHALLENGE

The Whole Life Challenge also starts January 23.  Eight weeks of accountability on nutrition, exercise, mobility, sleep and lifestyle.  If you want in, get yourself signed up HERE.   Non-members are also very welcome to join our team!

SKILL WORKSHOPS

Don’t forget we also have the first of five Skill Workshops starting this Saturday 830-900am, Toes To Bar is first on the list, with a side of double unders…..

AND, it’s Girl Friday this week; we’ve got Elizabeth (my nemesis…) on the schedule for Friday!

FIT A.
Press
5 x 5, buildingB.
150m Run
7 Renegade Row
7 DB Front Squat
AMRAP in 15
A1.
Snatch Deadlift + Hang Power Snatch + Power Snatch
- build to a heavy set
A2.
Sled Drags
- sets of 50mB.
4-6 Deadball Shoulders
50m Suitcase Walks e/arm
100m Zercher Walk (Dball or Sandbag)
2 sets
A.
1. Bottom of Ring Support
2. Strict TTB
3. HS Balance or Support
4. CandleStick Roll
5. Triple or Double Under practice
Alt EM x 25B.
150 Single Unders
50 Russian Swings
35m OH Walking Lunges
20 Burpees
AMRAP in 10mins
A.
Strict Pullups
Max reps (10+), then;
3 x 60%B.
1. 1-2 Rope Climbs
2. 10 DB Snatch
3. 15/10 Row/Bike
4. Rest
Alt EM x 20 (5 rounds)
GIRL FRIDAY
A1.
Power Clean + Front Squat
- build to a heavy set
A2.
High Box Jumps
Sets of 1.1.1B.
‘Elizabeth’ (see July 8th)
15-12-9
Power Clean + Front Squat @ 10RM
Burpees
PERF A.
Press
5 x 5, buildingB.
‘Bulger’
150m Run
7 CTB pull-ups
7 Front squat 60/40kg
7 HSPU
10 rounds
**Time cap 20min, finish current round
A.
High Hang Power Snatch + Hang Power Snatch + Power Snatch
- build to a heavy setB
4-6 Deadball Shoulders
50m Suitcase Walks e/arm
100m Zercher Walk (Dball or Sandbag)
2 sets
A.
1. Bottom of Ring Support
2. Strict TTB
3. HS Balance or Support
4. Weighted Pistol
5. Triple or Double Under practice
Alt EM x 25B.
100 Dubs
75 Wallballs 9/6kg
50 Russian Swings 24/16kg
25 Burpees
AMRAP in 10mins

C. Finisher
50 TTB for time
*Scale to 3 x PR. ie. if max unbroken is 10, do 30, if max is 6, do 18

A.
Kipping Pullups
Max reps, then;
3 x 60%B.
1. 1-2 Rope Climbs
2. 10 DB Snatch
3. 15/10 Row/Bike
4. Rest
Alt EM x 20 (5 rounds)
GIRL FRIDAY
A.
Clean
Build to a heavy 1.1.1B.
‘Elizabeth’ (see July 8th)
21-15-9
Squat Clean 61/42.5kg
Ring dips