Who loved the quad smash we did for a finisher? It so good good for you I promise.

Good sessions today team. I thought everybody did really well with the SDHP we did. I know its a bit of a different one and we don’t do it much but you all adopted well to it. That is why its so important that we keep focusing on the Olympic lifts because basically if you can Snatch and Clean and Jerk there is nothing in CrossFit you wont be able to do.

Tomorrows session we are not going to do any Connectivity before the workout. We are going to hit a good warmup with some mobility and then hit the workout with all we got. It is a long one and will require all the energy you have. Please watch the video for the workout demo. Will give you a bit of understanding how the scoring works ect.

Have a good rest and see you guys tomorrow.

Wednesday 101214

Metcon

“Tabata This”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

* Tabata score is the least number of reps performed in any of the eight intervals.  Unit for the row is “calories”.  Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

5 rounds for reps

Demo video of Tabata This!

Coach D

Ladies getting gains.

I have to say that today was a hard one. I did the Clean and Jerks at the start of the session and after that I had no energy to do the workout. Good on all you guys for doing the whole session. It was also very humid which makes it even harder.

Tomorrow is going to be a fun session. We haven’t done the Sumo Deadlift High Pull (demo video below) for ages so will be good to give it a go again. It is one of the 9 foundational CrossFit movements. Please have a quick look at the video to refresh your mind on it.

Have a good night team and will see you tomorrow.

Tuesday 091214

Weightlifting

Back Squat

5-5-5-5-5

* 70-75% of 1RM
* Weigh stays same through the 5 sets

Metcon

RX+

For time

42 Sumo Deadlift High Pulls 40/30kg

21 HSPU

30 Sumo Deadlift High Pulls 40/30kg

15 HSPU

18 Sumo Deadlift High Pulls 40/30kg

9 HPSU

* 15min Cap

Sumo Deadlift High Pull video.

Coach D

Sean with a casual 47kg Pull Up. WOW.

Hope everybody had a good weekend. I was away on a mates Stag in Papamoa. It was so great to get out of Auckland for a bit. Got a bit of sunburn so if you see me next you might not recognise me so well.

Reminder that we are having our Andfit Christmas day on the 20th. We going to have a workout in the morning followed by a breakfast and then some drink later on at night.

Have a good night sleep tonight guys because we have a great week ahead.

Monday 081214

Weightlifting

Hang Clean and Jerk

3-3-3-3-3-3-3-3-3-3

*Perform reps EMOM for 10min at 65-75% of 1RM

Metcon

RX+

5 Rounds

200m run

15 Burpees over bar

10 Front Squats 60/40kg

Cap 20min

Coach D

Have fun with this one guys.

“JT”

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

21-15-9

Handstand push-ups
Ring dips
Push-ups

Coach D

So good to have this champion back with us. Legend.

Great week guys. Lots of PR’s this week. I have to say the highlight of the week for me was the Tuesday workout with Deadlifts and Box Jumps. I was stoked with the great movement I saw. Well done everybody.

Reminder we got the a team in the HPU competition this weekend so if you are not coming in tomorrow be sure to go check them out.

Have a good night guys.

Saturday 061214

In partners:

5min AMRAP
Air Squats
200m Run

1min Rest

5min AMRAP
Burpees
200m Run

1min Rest

5min AMRAP
KB Swings 24/16kg
200m Run

1min Rest

5min AMRAP
Push ups
200m Run

* 1 Partner work/ 1 Partner Run
* Swap when runner comes back
* Score each 5min Amrap

Coach D

First week of December is gone. Hope everybody’s had a good week so far. Were going to do our 1RM Shoulder Press tomorrow and also going to do some weighted pull ups. We haven’t done weighted pull ups in a while so should be good.

The Crossfit HPSU competition is also on the weekend so if you are keen to go and support our teams then do so. It is a great event and really well organised.

Here is the link to the facebook page of the event.

https://www.facebook.com/events/692274830851082/?fref=ts

Have a good night team and will see you tomorrow.

Friday 051214

Weightlifting

Shoulder Press

1-1-1-1-1

Weighted Pull Up

1-1-1-1-1

* Do straight after Shoulder Press eg 1 shoulder press then 1 Weighted Pull up straight away

Metcon

RX+

3 rounds of

5min AMRAP

7 HSPU Strict
7 Power Cleans 60/40kg

* Rest 2min between rounds

*1 rounds = 14 reps

* Start each AMRAP from beginning

Coach D

Brother love.

I’m very excited for today’s session. Nancy is one of the classics in CrossFit. The workout is really challenging. The overhead Squat is one of the more difficult movements we do in CrossFit as we all probably already know. With all the snatches we do I’m sure you guys have got a lot better with this movement but there is just so many things going on. You remember to do one thing and then another part of the body goes wrong. The video below really nails down some of the basics. Please watch the video.

Keep up the good work.

Thursday 041214

Weightlifting

Power Snatch + Hang Squat Snatch

1-1-1-1-1

*Work up to heavy single

Metcon

“Nancy”

5 rounds

400m Run

15 Overhead Squats 42.5/30kg

* Cap 20 min

Pat Sherwood is a legend and a great coach. Some useful information right here.

Coach D

The man, the legend. Clean winner and all round beast. Michael Frost aka FROSTY

Wow great day today team. I saw some great PR’s and the intensity in the workout was so awesome. I was really stoked again with the great form people had throughout the Deadlifts. I want to make it my mission to ensure that everybody can Deadlift with correct and safe form. Plenty more Deadlifts to come I think.

A big congratulations to all the Clean challenge participants. It has been amazing to see the change in everybody. We had a winner this year which was Michael Frost and also two second equal Carrie and Jonathan. Congratulations you guys.

Wednesday 031214

Connectivity

EMOM 12min

Even: 3 Muscle ups
Odd: 15 Hand release Push ups

Scale MU to:

2 or 1 rep
10 Swings on rings (Arch to Hollow)

Scale HRPU to:

Push Up
Negatives

Metcon

RX+

20min AMRAP

5 C2B Pull Ups
10 Wall Balls 12/10kg
15 Split Jumps

*Every 2min Perform 5 Burpees Starting at 0:00

Coach D

Stephen about to snatch 110kg.

Back Squat today. This is going to be a good session to be in. Its been about a month since we have gone for a 1RM so I think there will be plenty of PR’s. It is important that we are constantly challenging our bodies. That is how we get better. If you do the same stuff over and over again you are not going to see as much of a change and improvement than when you mix things up and constantly challenge yourself. That is the amazing thing about CrossFit. We do different workouts all the time and mix up different movements with different time domain and different weights ect. This is why its important that we challenge our body with something it hasn’t done before. Obviously if your previous Back Squat is 60kg I’m not going to throw on 100kg for you to lift. That is just stupid. But we need to keep challenging our bodies.

Have a good night guys and will see you tomorrow.

Tuesday 021214

Weightlifting

Back Squat

1-1-1-1-1

* Target new 1RM

Metcon

RX+

For time:

25 Box Jumps 75/60cm

50 Deadlifts 80/55kg

25 Box Jumps 75/60cm

* Deadlifts should be done 25/15/10 or with only 2 stops during the 50 reps

* 10min Cap

Midline

4min AMRAP

L-Sit on boxes (Scale with knee tucked)

* Count up combined time over the 4min

Coach D

Katherine ripping out some Bench Dips.

Hope everybody’s had a good weekend. I did some painting on the weekend in our house and I have to say that man I am happy I’m not a painter. It’s a hard job. Big ups to all the painters in the world.

The picture above of Katherine just reminded me again of how CrossFit is an inclusive fitness program. There is seriously nothing we do that we can’t scale to include somebody.

Have a good night and see you tomorrow.

Monday 011214

Weightlifting

Power Clean + 2 Front Squats + Jerk

1-1-1-1-1

* Work up to heavy single

Metcon

RX+

3 Rounds

500m Row or 100 Double unders
12 Thrusters 42.5/30kg
21 Toe to Bar

Coach D

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

Have a good night team.

Sunday 301114

Tyler

Five rounds for time:

7 Muscle-ups

21 Sumo-deadlift high-pull 42.5/30kg

Coach D

DC getting his PR Snatch.

DC walked into the box this morning with a PR snatch of 59kg. One of the hardest things is getting to that next big number. That kg or 2 kg can sometimes feel like 10kg. Im sure we all know what I’m talking about. I was so pumped when DC snatched the 60kg and got his new PR. I felt so pumped up and there is no better feeling than watching somebody achieve something they have worked hard for. To be honest it made me feel pretty humbled and honoured to be in a place where we celebrate each others achievement. Instead of being jealous we choose to congratulate our fellow mates. If we keep encouraging one other we will all achieve our goals. Sometimes it just takes a person to believe in you.

Keep up the good work guys and I cant wait to see all of you hitting those big numbers soon.

Also we are hosting this weeks NZFL against East Tamaki CrossFit from 12-2pm tomorrow. Will be a great match to watch. We are currently in 1st place in Auckland and they are in 2nd so come support the team.

Saturday 291114

Metcon

In Partners

5min AMRAP

Wall Balls

7min AMRAP

Burpees

9min AMRAP

Cal Row

* 1 work/ 1 Rest

* Score is total reps from all the AMRAP’s.

Finisher

Pairs Relay for time

Partner 1 200m Sprint (Partner 2 waits)

Partner 2 400m Sprint (Partner 1 waits)

Partner 1 200m Sprint (Partner 2 waits)

* Partners have to tag each other.

Coach D

How we look after Wall Balls.

Another great week gone. Hope everybody has enjoyed the week so far. I know things might be going a bit crazy at your workplace but remember you can always come in for a session to relieve some stress.

Tomorrow we are going to do our Snatch 1RM. Over the last few weeks we have done a bit of position work and also some assistant work in the snatch so don’t be surprised if you rip out a PR. The Snatch is pretty much the King of lifting weights. There is nothing more awesome than to take a weight and throw it over your head in one movement. If you are somebody that struggle with this movement just came in tomorrow and give it a good go. Myself and the coaches will be right here to give you all the advice and help we can.

Have a great night and see you all tomorrow.

Friday 281114

Weightlifting 

Snatch

1-1-1-1-1

* Target new 1RM

Metcon

16min AMRAP

RX+

15 Ring Dips

12 KB Swings 32/24kg

9 HSPU

Coach D

Ezra showing how a wall ball is done.

Hope everybody got something out of today. Was good to revisit some things we don’t do as often. I didn’t do todays workout but it looked like everybody had a great time.

Next week we will be finding our 1RM in the Shoulder Press so be in for that. The workout for tomorrow is a bit of a remix of the hero workout “DT”.  Below is a video of Rich Froning and a few other doing “DT” in a partner form. It is a good watch and you might find it interesting. For us tomorrow you will do it alone but only 3 rounds and I have added a run at the start to make it a bit fun. Hope everybody enjoys it.

Have a good night.

Thursday 271114

Weightlifting

Shoulder Press

10-10-10-10-10

*Do set at 60% of 3RM from 2 weeks ago

Metcon (Tme)

RX+

3 Rounds

400m run
12 Deadlifts 70/47.5kg
9 Hang Power Cleans 70/47.5kg
6 Push Jerks 70/47.5kg

Coach D

All smiles today after lots and lots of PR’s.

What a great day. Saw some great lifts today. I also thought that everybody scaled the workout really well today too. It was a hard one and most people that I saw got through it really well.

We are going to do some great gymnastic skill work tomorrow. We haven’t done the Pistol in a while so we are going to give it a go and work on some progressions. The one we are going to use is sitting down onto a box. See the video below for a bit more of an insight.

Have a great night guys.

Wednesday 261114

Connectivity

3 rounds NOT for time:

3 Rope Climbs
10 Pistols per leg (Scale to Box progression)
20 GHD Sit Ups

* Cap 10min

Metcon(Reps)

RX+

25min AMRAP

20 Cal Row

Rest 30sec

40 Toes to Bar

Rest 1min

60 Burpees

Rest 90sec

80 Wall Balls 12/10kg

Rest 2min

100 Double Unders

* If you complete the 100 DU then go straight back to your 20cal Row

* 1rounds = 300 reps

Piston Squat progression video.

Coach D

The boys ripping it up.

1 month till Christmas. What are your goals before the end of year? Still got 30 days to hit those goals. If you didn’t set much goals for yourself this year then start thinking about next year. We all need to set goals. We need to be working towards something. It could be a bigger squat or even just to look and feel better. SET GOALS.

Really happy with what I saw today. The intensity was great in the classes I was in. I was also happy to see that even with the high reps of snatches the form stayed consistent and good. People were able to make changes during the workout if I asked them to give me better position. This is really cool to see.

Tomorrow we are going to retest our Clean and Jerk. I want to encourage everybody to give it a go. If you’ve been working on technique this is a great opportunity to see how much you have improved.

Have a good night guys and come in tomorrow.

Tuesday 251114

Weightlifting 

Clean & Jerk

1-1-1-1-1

*Attempt new 1RM

Metcon(Time)

RX+

5 Rounds

15 Chest to Bar Pull Ups

5 Thrusters 70/45kg

Clean and Jerk Motivation. This should fire you up.

Coach D

Grace always smiling.

Hope everybody had a great weekend. Did you manage to get a bit of sunshine? You know we need that Vitamin D right? The website below has some cool information about what Vitamin D does and exactly what it is. Give it a read.

https://www.vitamindcouncil.org/about-vitamin-d/what-is-vitamin-d/#

This week we are going to be testing our 1RM Clean and Jerk and Snatch. I am exited to see all the new PR’s. If you want to come test them then be sure to come in Tuesday (Clean and Jerk) and Friday (Sntach).

I also wanted to ask if there is any feedback or questions on programming and how it works with structure ect please email me on [email protected]. Any other questions are also welcome.

Have a good night guys, sleep well and will see you tomorrow.

Monday 241114

Weightlifting

Back Squat

10-10-10-10-10

* Do sets at 50-60% of 1RM

Metcon

8min Amrap

2-4-6-8-10-12-14…high as possible

Hang Power Snatch 42.5/30kg

Box Jumps 75/60cm

Midline Finisher

Tabata

Plank

Coach D

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.

Have a good night everybody.

Sunday 231114

Tommy V

Metcon (time)
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

* Thruster weight is 50/35kg

Coach D

In my opinion Coach Hine has one of if not the best form during movement. Next time if you are in class with her make sure to have a look at how good her form is. A great example of a talented athlete and good form.

So nobody turned up to the 5:45am session this morning. That is the first time I have ever seen that happen. Hopefully thats a sign that everybody is doing some mobility at home instead of coming in for training?

Its been a hard week of training and I have to say well done to everybody. I have seen some cool things this week like Josh’s 100kg Pause Snatch and Frosty doing todays workout. Two great athletes giving it nothing but their best. So proud of you dudes.

We are all on a journey and I love being able to be there to help you guys on your way in terms of fitness and performance. It’s one of the best feeling in life helping others. That feeling is worth more than any amount of money ever will.

Have a great night tonight guys.

Saturday 22111

Metcon (Time)

In Pairs complete:

50 Burpees

150 Split Jumps

50 Burpees

150 Sit Ups

50 Burpees

150 Air Squats

* Can work at the same time but have to be on the same exercise.

* Complete exercises in order listed

* 30min Cap

Coach D

Shot Sandy. Your awesome.

Friday again. Hope everybody’s had a good week of training. I know this week there’s been a few long workouts so I hope you are all still doing ok. How did mobility go this week? Did you spend a few minutes each day doing something? Please say yes.

Going to do some assistant Clean and Jerk work today with focusing on the Split Jerk. Please take some time and have a look at the clip below on some tips. If you get your foot positioning right you are a long way there.

The workout is also going to be a ripper so you wont want to miss it.

Have a good night everybody.

Friday 211114

Weightlifting

Split Jerk (3-3-3-3-3)

Work up to a heavy 3

Metcon (7 Rounds for reps)
RX+

7 x 2min rounds of

40 Double Unders
10 C2B Pull Ups
ME Power Cleans 70/47.5kg

Rest 1min between rounds

*Score is reps of Power Cleans

Some Tips from Coach Bergener on Foot positions during the Split Jerk.

Coach D

Little TBT of what me and the boys got up to on holiday a couple of years ago. No excuse.

We are going to give the Shoulder Press a rest tomorrow and do Push Press. Look at the video below for some great tips on the movement. Focus really needs to be on opening fully with the hips and then not pressing before hips are open. Little things like that add up heaps over a workout and if you are slightly doing more work each rep it quickly comes back to bite you.

Thursday 201114

Weightlifting

Push Press

2-2-2-2-2

*Maintain same weight for the 5 sets

Metcon (Time)

RX+

3 Rounds

20 HSPU

20 Overhead Lunges 50/30kg

Wish the photo was as good as Josh’s Snatch. 100kg Pause Snatch PR. What a great effort bro. Well done.

So that workout today was a rough one. I’m sorry I should have allowed a bit more time to get through it but then again i’m sure some of you are happy it was only 20min long because it was very painful.

I feel like we are building some good momentum in the Olympic Lifts and I was really happy with some of the snatches I saw today. It takes time to develop them so keep on going hard and turning up to the olympic lifting days.

I have heard some people say that Wednesday is there favourite day. That is really cool to hear and I’m pumped that you guys love it. Gymnastics are a massive part of Crossfit and should be just as important as your lifting.

Have a good night and see you all tomorrow.

Wednesday 191114

Connectivity

EMOM 9min (3 rounds)

1min:  30sec of Handstand Walking  (Scale to Handstand Hold against wall)

2min: 20 Plank to Push Up (10 leading with each arm)

3min: 10 Strict Ring dips (Feet in front of body/ gymnastic position with turnout if possible at top)

Metcon (Reps)

In Partners

RX+

22min AMRAP

5 Cal Row
5 Wall Balls 12/10kg
5 Kettlebell Swings 32/24kg

10 Cal Row
10 Wall Balls 12/10kg
10 Kettlebell Swings 32/24kg

15 Cal Row
15 Wall Balls 12/10kg
15 Kettlebell Swings 32/24kg

20 Cal Row
20 Wall Balls 12/10kg
20 Kettlebell Swings 32/24kg

25,25,25, 30,30,30 ect

* Add 5 reps of each exercise after each round

* 1 Partner working/ Swap anytime

Coach D

Yes its pretty much that time already. Put this one in the diary team its going to be a great day.

Some great intensity today in the box team. Really well done. I also saw some big numbers in the pause squat pop up.

Who did some mobility today? I did about 20min of mobility and I can honestly say I could feel the difference instantly. It was really worth it for me. On mobility what you want to do is do the bands and stretches before the workout and then do rolling out and smashing tissue after the workout. Was taking to Julian today and he was saying he even does mobility at work in the toilet so there is really no excuse with time. That is great commitment Julian.

Just a note on todays workout. Scaling is going to be the important one here. The cap is going to be 20min so to finish this in time you will have to be able to do the squat cleans in sets of 10 and be able to maintain at least 10-15 burpees every minute over the 3 rounds. I don’t want anybody to not finish the workout and I believe we can all find a scale that is perfect for us. Ask your coach if you have no idea on what scale to pick.

Have a good night guys.

Tuesday 181114

MOBILITY MOBILITY MOBILITY…..

Yes so If you are anything like me you probably don’t spend enough time doing mobility. This is without a doubt something that everybody needs to be doing. Mobility is not a Crossfit thing. Its a being alive thing. Everybody needs it. Like brushing your teeth is important so is mobilising. Yes we make an effort in class to do some mobility but its still not enough for you to truly see all the benefits. The other reason why you need to take some responsibility is that you probably need something different to everybody else. If you have tight ankles or calfs you will most probably need to do something different to somebody with tight shoulders. Minimum per day should be about 15-20min.

I am definitely going to make a bigger effort with mobility. All I can ask you guys are to do the best you can. I know we all want to be better athletes and this is definitely a step in the right direction.

The site below and the youtube channel has all the resource in the world. We also have the “How to become a Supple Leopard” written by Kelly Starrett at Andfit that you can read and go through as well.

http://www.mobilitywod.com/

http://www.youtube.com/user/sanfranciscocrossfit

I will do anther write up about mobility at some stage but for now the only thing you need to know is.

I’VE GOT 99 PROBLEMS AND ITS ALL MOBILITY.

Have a great night guys and see you tomorrow.

Monday 171114

Weightlifting

Pause Back Squat

2-2-2-2-2

*Work up to a heavy set of 2

Metcon

“Jackie”

1k row

50 Thursters 20kg

30 Pull Ups

*Cap 10min

Finisher

Tabata

Toes to bar

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Have a good one team.

Sunday 161114

“Roy”

Five rounds for time of:

15 Deadlift 100kg/70kg
20 Box jumps 60/50cm
25 Pull-ups

Coach D

This is David. I see him 3 times a week for PT sessions. When I first tested his Deadlift earlier this year he could only pull 90kg and his form was not great at all. I had to tell him to stop because I was scared he would hurt his back. Today he did 100kg Deadlift for 5 reps with great from and not even using mixed grip. Not bad for a 50 year old right? Hard work = Results

I am going to be at the Crossfit Mobility Course tomorrow. I can’t wait to learn a few things so I can help people that have mobility issues (which is everyone FYI). I think we can all improve with our mobility. It only takes a couple of minutes and the results you see will blow you away.

Like Coach Burgener says. “MOBILITY IS MOST IMPORTANT THEN COMES SPEED THEN STRENGTH”

Have a good Friday night guys. Im having Burger Burger (NOT PALEO) tonight so I am very happy.

Saturday 151114

Metcon

In partners

7min Amrap

4 Hill Runs (2 each)

ME Burpee Box Jumps 60/50cm

1min Rest

7min Amrap

60cal Row (30cal each)

ME Kettlebell Swings 24/16kg

1min Rest

7min AMRAP

100 Battle Rope Skips (50 each)

ME Wall Balls 10/6kg

* 1 person working at a time

Coach D

Maybe a run on the beach this weekend?

Friday again. How quick does time fly. Just a quick little talk on nutrition. Firstly each person are unique and differently made and also have different goals in life. I know nutrition is a touchy subject for people to talk about but its also the most important thing about fitness and wellbeing. Without a “good” diet it is very hard or even impossible to achieve what you are truly capable of. Im not saying there isn’t top athletes that have a bad diet but i’m saying that those top athletes can even be better if they have a “good” diet.

What is a “good” diet. For us here at Andfit and most Crossfit gyms across the world we recommend the Paleo/Cavemen diet. Crossfit and many experts in the field of nutrition have found this to be the best diet for humans. Now I’m not saying that thats the only way to go. Like I said we are all different but what I can say for a fact is that the diet that most humans are eating today is not going to give them what they truly need and will probably make them sick.

If you have questions about nutrition then be sure to ask some of the coaches for some advice. There are also tons of recourse on the internet to keep you reading for the rest of you life.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

–Greg Glassman

Have a good night guys. NO SUGAR……

Friday 141114

Weightlifting

Hang Snatch

2-2-2-2-2

* Work up to a heavy 2 reps for the day.

Metcon

RX+

3 rounds

25 Overhead Squats 60/40kg

75 Double Unders

*Rest 2 min between rounds

Coach D

Jordan nailing the wall balls during todays workout. What a legend.

Don’t worry barbells are back tomorrow. Hope everybody enjoyed todays sessions. How good was it to get some skill practice in with the muscle up? I personally got heaps out of it. It might seem like a massive thing getting a muscle up but if you stay working through the progressions you will get closer and closer each time. Believe me it took me ages to get my first one and some days I still struggle. We are all on a journey and the main thing is we keep going.

Just a quick note on pacing a workout. When I see a workout that is longer than 2min (which is pretty much all the workouts we do) first thing I think about is how I should break it up. This is not because I’m lazy but because I know that if I don’t I will burn out and end up taking way longer than I should or could. So In some way not breaking sets up or movements up is lazy. It only requires a little bit of practice and you will be way better off in the long run. Every workout is different so you need to access each situation when you get there. Ask you coach if you are not sure about how to pace your workout.

Have a great night. Sleep well.

Thursday 121114

Weightlifting

Shoulder Press

3-3-3-3-3

*Work up to a heavy set of 3

Metcon (Time)

RX+

5 Rounds

10 Deadlift 110/80kg

10 TTB

10 Push Press 50/35kg

Coach D