We’re not a bank

cardio
The new year will, as usual, have our phone ringing off the hook (FYI, we probably won’t answer, too busy doing fitness with people, please email info@crossfitnz.co.nz!!).  We’re already nearly booked out for new members in January.
New-Year-ResolutionsStatistics show that by March, most people who have joined a gym in the new year, have already quit.
We do our best to first identify the people that will fit our community best, and then to deliver the service and results to keep them coming back.
But today I want to talk about the resolution that repeats multiple times per year..
Training hard for a few months, building up a level of fitness, then attempting to cruise; ‘living’ off that fitness currency without any sound financial practices in place to maintain it.
Only to recharge your enthusiasm to some sort of motivating event, and repeat the cycle again, and again.
Transformation challenges, bootcamps and dietary detoxes often play on this.  Getting you fired up to finally make this the one that counts, pushing you hard enough to make incredible progress in a few weeks, but with far too much volume to be sustainable without injury or burnout.
Fitness doesn’t disappear overnight, you do actually get to hold on to it for a while, but you don’t earn interest on it, you have to keep working to ensure your nest egg is sufficient enough to sustain you in your golden years…..
You can’t train hard for a few weeks,  ‘spend’ all that fitness on cake and repeat without eventually backsliding.
This year, try a little consistency on for size.  Keep your goals modest,  work methodically to achieve them, and then set new ones.
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Speaking of consistency, we’re back to normal hours as of this Monday, hope to see lots of you tomorrow, and just as many by Friday!!

Training week of January 8

Monday

FITNESS

A1.

Power Clean + Hang Squat Clean + Squat Clean

Build to a heavy set

A2.

Seated Straddle Raises

Sets of 10-20

B.

“Gone in 60 seconds” (prev July 3, 2017)

In 6 minutes (for meters)

10 Cleans 100/70kg

Run as far as possible in remaining time

**NOTE: Every clean performed after the 1st 60 sec is a 100m penalty (ie.100m off the total)

Tuesday

FITNESS

A1.

Strict HSPU

5 x 3-5

A2.

Single Arm KB Row

5 x 6-8/arm

B.

21-15 -9 reps for time of:

Pullups

STOH 30/20kg

C.Optional

Farmers Walk

400m Heavy

Wednesday

FITNESS

A1.

Front squat

10-8-6-4, heavy

A2.

Romanian Deadlift

10-8-6-4, heavy

B.

40/30 cal Row or Airbike

40 Wallballs 9/6kg

400m Run

40 Air Squats

Thursday

FITNESS

A.

1. HS Walk

2. Bar Muscle Ups

EM x 10

B.

1. 2 Rope Climbs

2. 6 Box Jumps

3. 50m Double KB Front Rack Carry

4. Rest

EM x 16

C.

30 Weighted Situps

30 Good Mornings (Banded)

30 Hollow Rocks

30 Arch Rocks

30 sec Star Plank e/side

For quality

Girl Friday

FITNESS

PERFORMANCE

A.

Power Clean + Front Squat

- build to a heavy set

B.

‘Elizaburpee’

or

15-12-9

Power Clean + Front Squat (weight should be something that takes 1-2 sets to complete the 15 reps)

Burpees

A.

Squat Clean

- build to a heavy triple

(not a max)

B.

‘Elizabeth’ (see Jan 20th)

21-15-9

Squat Clean 61/43kg

Ring Dips

Saturday

FITNESS

A.

Rope Climbs

AMQRAP in 7mins

B.

In teams of 3;

3000m Row

2000m Run

100 Pullups

Row

One person works at a time, but during your rest, you must complete:

1 TGU e/arm 24/16kg

Run

One person works at a time, but during your rest, you must complete:

15 Russian Swings 24/16kg

Pullups or 2 x Jumping Pullups or 2 x Slamballs

One person works at a time, but during your rest, you must complete:

30 Double Unders