Just start

imti

It’s been so good to have my old friend Imtiaz Desai (owner of CrossFit Jozi in South Africa) back in NZ, and even better to have him coaching a few sessions at NZ/09.  He’s a fountain of knowledge and passion, and because he’s currently pumping out way more written material than me, I thought I’d take advantage and repost some of his work.    Make sure you pick his brain if you see him around the gyms…..

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I’ll get going on Monday.

I’ll start when winter is over.

I’m waiting for my friend to start with me.

I need to start that new job first.

Okay, I’ll start tomorrow.

No, you’re just full of excuses and bullsh*t.

Those are just a few of the familiar phrases people say when it comes to making changes that are needed to improve their health and fitness. Not the last phrase, though. That’s me calling them out …. :)

Are you one of those people waiting for that perfect time, when all the conditions are just right, to make changes to your nutrition for the better of your health and fitness? Well, that time is either now or never. That sort of all-or-nothing approach (to anything) typically gets us nothing. If you want to make a difference to your health and fitness, truly want to, then the only time to start is now. Here are a few tips to get you out of that stuck feeling.

Change Your Mindset

That’s the first step. There will never be the perfect time to start. I’m not trying to be morbid, but you could be dead before that time comes. So get going on those changes now.

Get Support

It’s often difficult to get going because you genuinely don’t know what changes to make. Book in for a nutrition consult, sign up for the next specialty class,  get yourself some books. Support, however, also comes from those you spend most of your time with – friends, family and work colleagues. Tell them about your goals and what you’re going to do to achieve them. Tell them when the going gets tough and share your successes with them because they’ll keep your fire burning.

If they don’t support you or belittle your goals and achievements, delete them.

Just Get Going

You are able to start right now, while reading this post. You don’t have to go to the supermarket before changing your mindset, you just need to change it. Write down your new intentions and post them to places you won’t miss them. They shouldn’t be grand goals and massive schemes, though. Think of the smallest change you could make in the next 10 minutes. Aim to be just 1% better everyday.

Make it a Priority

YOU have to make YOUR health and fitness a priority. IF it is a priority, good nutrition becomes a priority by default. IF nutrition is a priority, making the time to buy, prepare and eat healthy food won’t be a problem. Look at your schedule and find the time.

You are going to have challenges, but what matters is that you’ve started. It’s much easier to prevent a stopped train from moving forward than it is to stop a travelling train.

TRAINING JAN 22-28

Monday

FITNESS

PERFORMANCE

A1.

Deadlift

8-8-6-6-4, building (TnGo)

A2.

Ring Rows

5 x 8-10

A3.

Double under practice

5 x 5+ attempts

B.

400m Run

20 Russian Swings 24/16kg

10 Box Vaults 60/50cm

E4M x 3

A.

Power Clean

8-8-6-6-4, building (TnGo)

B.

400m Run

10 Power Clean 52/35kg

40 Double unders

E4M x 3

Tuesday

FITNESS

PERFORMANCE

A.

1. 6 Strict Press

2. 2 Rope Climbs

3. 15 Wallballs

4. Rest

Alt EM x 16

B.

6 Strict Pullups

9 Push Press 35/25kg

12 Walking Lunges

15 cal Row/Bike

AMRAP in 10

A.

1. 6 HSPU

2. 6 Bar Muscle Ups

3. 18 Wallballs 9/6kg

4. Rest

Alt EM x 16 (4 rounds)

B.

12 Pistols

12 Push Press 42.5/30kg

12 CTB

AMRAP in 10mins

Wednesday

FITNESS

PERFORMANCE

A.

1. 3 Hang Power Snatch

2. 9 Box Jumps (Step down)

3. 50m Sled Drag

EM x 18, building

B.

20 Burpees

40 DB Snatch 22.5/15kg, alternating

20 Burpees

A.

Hang Snatch + Low Hang Snatch + Snatch

E2M x 9, building from empty bar to 80%+

B.

30 Burpee Box Jumps 60/50cm

15 Power Snatch 70/47.5kg

30 Burpees

Thursday

FITNESS

PERFORMANCE

A1.

Bulgarian Split Squats

4 x 8 reps e/leg

A2.

Bent Over Double KB Row

4 x 10 reps

A3.

Double Under practice

4 x 5+ attempts

A4.

Blackburns

4 x 20 reps

B.

200m Run

15 Air Squats

10 Jumping Pullups

AMRAP in 10mins

A.

Front Squats

Build to a heavy 3

B.

15 Thrusters 35/25kg

15 Pullups

100 Double Unders

AMRAP in 10mins

Friday

FITNESS

PERFORMANCE

A1.

DB Bench Press

4 x 10-12, building

A2.

Handstand Hold

4 x 30sec

A3.

Suitcase Walk

4 x 50m/side

B.

20 KB Dead Cleans 24/16kg, alternating

10 V-Sits

5 Single Arm KB STOH (e/side)

AMRAP in 6

A1.

Power Clean

Sets of  1.1.1, building

A2.

HSPU Negatives

Sets of 1.1.1

B.

3-6-9 etc

Power Clean 60/42.5kg

TTB

HSPU

AMRAP in 6mins

Saturday

FITNESS

PERFORMANCE

A.

Ring MU progressions

B.

In 5mins;

400m Run

Max Medball Cleans 9/6kg in remaining time

REST 5min

In 5mins;

400m Run

Max Russian Swings (32/24 kg)

REST 5min

In 5mins;

400m Run

Max Burpees

A.

Ring MU progressions

B.

5 Power Snatch 60/40kg

5 Ring Muscle Ups

AMRAP in 5mins

REST 5mins

10 Deadlifts 80/55kg

10 Lateral Burpees

AMRAP in 5mins

REST 5mins

15 American Swings 24/16 kg

15 Hand release Pushups

AMRAP in 5mins