Growth and progress

chinuphold

We have quite a few new faces around the gym lately, I hope everyone is doing what they do so well, and making them feel welcome.  The daily Name Game is in full swing to help out, and there’s always something interesting to be learned about your workout buddies….

Our new members will still no doubt suffer a few nerves as they move from the security of private coaching, into the regular classes, wondering where to stand, what the heck the coach just said about rep schemes, and even whether they are ‘fit enough’ yet…..

It’s all relative of course.

It’s about putting in the effort.  And as long as that amount of effort is proportional to your fitness.  ie. you are trying as hard as YOU can.

This is true from an output sense, ie. how much work you are doing; and from a focus and intent sense, ie. movement quality and attention to detail.

It’s not about lifting all the weight, it’s not about being the fastest, and it’s not about finishing the metcon no matter how long it takes.

On that note,  a reminder about last place.  The occasional over reach is ok, but if it’s happening consistently, it’s not because you’re unfit, it’s because you’re not optimising your workout correctly.  Make sure to double check with a coach next time for help, or check your ego at the door if you should already know better.

Optimising your metcons with suitable weight and rep adjustments, allows you to work at just as high an intensity as the fittest person in the gym, finish at a similar time, or complete a similar amount of rounds, and more importantly, to get the INTENDED stimulus of the workout.

DON’T FORGET TO BRING A LOVED ONE ALONG FOR OUR VALENTINE’S DAY WORKOUT!!

FITNESS A1.
Front Squat
5 x 5, building
A2.
Single Leg Romanian
5 x 6 e/leg, buildingB.
10-1
DB Row (e/side)
DB FR Reverse Lunge

C.
Walrus
Pigeon Flow
Snow Angels

VALENTINES PARTNER WOD
A1.
Farmers Walks
5 x 50m, building
A2.
Press
5 x 5, buildingB.
10 Slamballs
10 Burpees
100m Medball Run
AMRAP in 10mins
*alternate exercises with partner

C.
200m Sled
200m Deadball Carry
*take turns as needed

A.
Deadlift
3 reps E90s x 10B.
16 Medball Cleans
12 Situps
8 DB Snatch
4 Strict Pullups
AMQRAP 12 mins
A1.
DB Step ups
5 x 8-10, building
A2.
Rope Climbs (Laydowns, Abseils)
5 x 1-3B.
In 2mins;
10 Ring Rows
15 Goblet Squats
20m Suitcase Carry e/arm
REST 2 MINS
4 sets for total reps
A1.
Seated KB Press
4 x 8-10
A2.
Handstand Hold
4 x 90% effortB.
1minute at each station
1. 10 Burpee Lateral Jump
2. 15 Hanging Knee Raises
3. 20/15cal Row
4. 150m Jog
5. REST
Alt EM x 15
PERFORMANCE A.
Back Squat
5 x 5, buildingB.
10-1
Ring Dips
FR KB Reverse Lunge 24s/16s

C.
Walrus
Pigeon Flow
Snow Angels

VALENTINES PARTNER WOD

A1.
Farmers Walks
5 x 50m, building
A2.
Press
5 x 5, building

B.
10 Slamballs
10 Burpees
100m Medball Run
AMRAP in 10mins
*alternate exercises with partner

C.
200m Sled
200m Deadball Carry
*take turns as needed

A.
Power Snatch + OH Squat + Snatch
E90s x 10B.
10 Single Arm OH Squats 25/15kg
8 Strict TTB
6 Power Snatch 60/40kg
4 Ring MU
AMQRAP 12 (80% effort)
A1.
Front Squat
5-4-3-2-1, building
*3 sec pause on last rep
A2.
Legless Rope Climb
5 x 1-2B.
In 2mins;
50 Air Squats
30/20 Push Ups
20 CTB Pull Ups
REST 2 MINS
3 sets for total reps
A.
sHSPU
4 x max – 2
kHSPU
4 x max -2
Handstand Hold
4 x 90%B.
1. 60 Double Unders
2. 30 Situps
3. 15 DB STOH 25s/15s
4. 150m Jog
5. REST
Alt EM x 15