Better than yesterday, also means tomorrow never comes…

Photo @joefishus

17.1 photo @joefishus

“It’s not what you preach, it’s what you tolerate.” ― Jocko Willink

Came across this quote last week……loved it..

We talk about having high standards of movement in our gyms all the time.  So many of our members receive praise for their beautiful movement when they participate in competitions.  In training the strict gymnastics are prioritised over the kipping variations, and barbell work is more often worked for a percentage, rather than a max out..

Over the years, our standards have continued to rise.  It’s an important part of growth, to continually raise the bar right?

But, as with anything that is difficult, we tend to see a level of ‘creep’ over time.  The beginning is always easy when we’re all excited and enthused about something, but eventually, it gets tough to sustain that enthusiasm.

So to refer back to the quote, if you start out saying that you are hard out into the Paleo lifestyle, and you love to tell people all about it, but over time you start letting pasta creep in to your Thursday dinners, and pizza on more Friday nights than not, and eventually you can’t really say you eat Paleo, because your actions don’t reflect what you’re preaching.

Likewise if you hear the coaches telling you that your hip crease needs to be below your knees on a squat, you start out that way, but maybe over time, if you get a little caught up in going faster or adding more weight, that range of motion starts to decrease.  If you are still recording scores on Wodify or talking about your performance with others, but your movement standards don’t match, you’ve become a victim of creep and comfort.

Let’s keep raising the standards.

Thursday conditioning piece was an NFT – Not For Time.   Sometimes it’s not all about the speed.  I know it seems like sacrilege not to race the clock, or anyone else, but there are certain elements of fitness that respond better with different emphasis.  Heavy deadlifts to build posterior chain strength don’t require a race.  Turkish Get Ups to improve core and shoulder stability, they don’t need speed to be more effective, in fact the opposite is better.

Range of motion is something we harp on about, but it’s not always about that either…  You can have good range of motion and still move poorly.  In a CrossFit comp that will still get your rep counted, even if the audience are cringing into their bulletproof coffees…..  Standards in fitness competitions are not created for virtuosity.

 Virtuosity is defined in Gymnastics as “performing the common uncommonly well”.

Here are a couple of standards that may have been a victim of the dreaded creep, or perhaps might be new to you!

1. Strict pullups are chest to bar pullups.  If the muscles around your elbow and shoulder can contract more, then we should do that.  From a faster graduation off the band assistance, to an easier progression to muscle ups, to a more stable shoulder joint, to an easier time of it in fitness competitions (ie. bleed in training, not in battle), there’s no argument that can be made against doing these.  They are better, period.

2. Catch the last slamball rep.  The set doesn’t end by letting the ball drop from overhead, catching the ball is an indication of a minimum amount of force applied to the throw, and part of the movement challenge is coordination and accuracy.  So catch it, stand up and then drop.

3. While you’re at it, catch the wallball on the last rep too.  This one is HARD.  We all know how much wallballs break your soul…. and it feels so good to just throw that last rep and turn away from the claustrophobic wall for a breath of sweet oxygen, the demon ball already forgotten.  But catching it even when you don’t want to, is a metaphorical middle finger to the demon ball, it’s victory over the movement, and it’s victory over how you feel and how you want to behave.  Plus it helps our medballs last longer, we appreciate it!!

4. You CAN squat deeper than hip crease just below knee.  However, there’s a little more demand on safe position and mobility here, so it’s not just a case of doing it no matter what.

5. The Goblet Squat is often thought of as an easier variation of a barbell loaded squat, but anyone who’s done a high rep set might argue…. This is a new standard, we want you to ALWAYS hold the kettlebell by the handle not the bell itself.  Why?  Because it’s harder…..  ;)

Strive to be better than yesterday, and know that tomorrow never comes.

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A fantastic turnout on Saturday for 17.1!  If you still need to do it, you have till Tuesday 2pm to get your score submitted.  IMPORTANT: The scores have until Thursday to be validated by the affiliate owner, so don’t panic if you don’t see yourself on the leaderboard immediately.  If the site says it’s entered, you’re all good.

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If you’re not doing the Open, we have testing of another kind coming up on Friday.  First Friday of the month is usually Girl Friday, aka a CrossFit Benchmark.  This month it’s ‘Diane’, a lovely couplet of HSPU and Deadlifts.   If you are doing the Open AND want to test Diane, I suggest waiting to see what the weekend holds for 17.2, and then if there is no great clash of movements, perhaps do it the following Monday after a day off.

MONDAY
A1.
Double KB Press
3 x 6, heavy
A2.
Strict CTB Pull ups
3 x 5B.
10/6 Pushups
10 DB Row
10 Medball Clean
100m Suitcase Carry, switch arms as needed
200m Run
AMRAP in 20mins, 7/10 effort, maintain steady breathing throughout
A.
1. 5-10 HSPU (strict or kip)
2. 7-15 CTB (strict or kip)
Alt EM x 10B.
10 Pushpress
10 DB Row
10 Medball Clean
100m Suitcase Carry, switch arms as needed
200m Run
AMRAP in 20mins, 7/10 effort, maintain steady breathing throughout

Cooldown (same every day this week)
10 Prone Dislocates
10 Prone Sots Press
10 Round The Worlds (with stick)
10 Jefferson Curl (with stick, maybe 1-2kg plate in middle)
10 Dislocates
10 OH Squat
10 Sots Press

TUESDAY
A1.
Power Clean
Build to a heavy 5
A2.
Strict TTB
5 x 5

B.
15 Hanging knee raises
10 Deadlifts
5 GTOH
AMRAP in 4 min
Rest 2min
Repeat

A.
Snatch
EM x 15, building

B.
15 TTB
10 Deadlifts 52.5/35kg
5 Snatches
AMRAP in 4 min
Rest 2min
Repeat

WEDNESDAY
A1.
Front Rack Reverse Lunges
5 x 10, alt legs, building
A2.
Double Under tech

B.
P1: 100m Run
P2: 15 Wallballs
AMRAP in 10mins, in partners

A.
Front Squat
3 x 5

B.
50 Dubs
10 Pistols
AMRAP in 10mins

C.
Max rep unbroken Wallballs 9/6kg

THURSDAY
A.
Strict CTB Pullups
1-3 reps EM x 10

B.
30 sec Row
30 sec Rest
30 sec Slamball
30 sec Rest
30 sec Airbike
30 sec Rest
30 sec Ring Row
30 sec Rest
x 3 sets
+
Rest 3 minutes
+
Repeat

A.
Weighted Pullups
1-3 reps EM x 10

B.
30 sec Slamballs
30 sec Rest
30 sec Row
30 sec Rest
30 sec Pullups
30 sec Rest
30 sec Airbike
30 sec Rest
x 3 sets
+
Rest 3 minutes
+
Repeat

GIRL FRIDAY
A1.
Deadlift
Sets of 5, tap n go.
A2.
HSPU progressions (3-5 reps)
- negatives
- Box pike
- abmats
- kipping from headstand

B.
“Donkey Kong”
21-15-9
Russian Swings
Burpees
Box Jumps/Stepups

A1.
Deadlift
5 x 3, building, tap n go.
A2.
HSPU
5 x 1-2 (strict deficit)

B.
“Diane”
21-15-9
Deadlifts 102/70kg
HSPU