WOD – Thursday 1 February 2018

  • WORKOUT OF THE DAY:
    For time:
    21-18-15-12-9-6-3
    Deadlifts 115/75kg
    Toes to Bar
  • CROSSFIT LITE:
    For time:
    21-18-15-12-9-6-3
    Banded good mornings
    Abmat sit-ups
  • SKILLS CLASS:
    Handstand walk technique
  • WARRIOR WORKOUT:
    7 rounds:
    7 Thrusters 40/30
    7 Burpees over bar

WOD – Wednesday 31 January 2018

  • WORKOUT OF THE DAY:
    BACK SQUATS
    10-10-10-10-10
  • CROSSFIT LITE:
    20min AMRAP:
    30 Goblet squats
    30 Sit-ups
  • SKILLS CLASS:
    Bar muscle-up technique
  • WARRIOR WORKOUT:
    For time:
    100 Burpees

WOD – Tuesday 30 January 2018

  • WORKOUT OF THE DAY:
    3 Rounds:
    100 Squats
    50 Box jumps
    25 Clean and jerks 40/30kg
  • CROSSFIT LITE:
    3 Rounds:
    40 Squats
    20 Broad jumps
    10 Burpees
  • SKILLS CLASS:
    Sumo deadlift high pull technique
  • WARRIOR WORKOUT:
    For time:
    60 Pull-ups
    50 Walking lunges
    40 Burpees
    30 Ring dips
    20 Wallballs
    10m Handstand walk

WOD – Monday 29 January 2018

  • WORKOUT OF THE DAY:
    THRUSTER
    1-1-1-1-1-1-1
    Push press
    1-1-1-1-1-1-1
    Push jerk
    1-1-1-1-1-1-1
    Split Jerk
    1-1-1-1-1-1-1
  • CROSSFIT LITE:
    3 Rounds:
    50 Wallballs
    25 Push ups
  • SKILL CLASS:
    Ring dip technique
  • WARRIOR WORKOUT:
    For time:
    2000m row

WOD – Friday 26 January 2018

  • WORKOUT OF THE DAY:
    Micheal
    3 Rounds for time:
    800m run
    50 Back extensions
    50 Sit-ups
  • CROSSFIT LITE:
    3 Rounds:
    400m run
    30 Back extensions
    30 Sit-ups
  • WARRIOR WORKOUT:
    10min AMRAP:
    15 Power snatches 35/25kg
    30 Double unders

ROUTINE IS THE ENEMY, CONSISTENCY YOUR BEST ALLY

When striving for your fitness goals “showing up” regularly offers undeniable benefits.

A person in motion stays in motion and never has to restart.

A lack of consistency can bring on a lack of interest, but constant progress keeps morale high and keeps you interested in chasing your success.

Here’s how:

 

BE IN IT FOR THE LONG RUN AND SET GOALS

Overnight success is a myth – no one wakes up and is suddenly successful without years of preparation. Success is derived from hard work, commitment, a positive mindset and clear sense of direction.

People like Rich Froning or Katrin Davidsdottir have been showing up to the gym every day for years. They’re consistent output goes all the way back to a time when no one was watching, no one was listening, and no one was paying any attention at all.

If you look at any well known or successful CrossFit athlete, all you have to do is start scrolling to see the evidence of consistency and how long they’ve been showing up. They’ve been committed to their output for years.

In order to stay consistent you need to set goals, but the key is to set the right goals. We need realistic, achievable and challenging goals.

If we only set goals that are unrealistic and will take forever to achieve we will most certainly lose interest in our journey towards those goals. We need both short term and long term goals. Short term goals are small goals that are easily within our grasp and which can be achieved weekly or monthly. Long term goals are our big goals, 1st prize, the reason why you started training in the first place. These goals will take focus, determination and a lot of time and work to achieve.

Our short term goals are what keep us on track and interested in achieving our long term goals. The process is more important than the goal—what you do everyday matters more than what you plan to accomplish.

 

OBSERVE, MEASURE, REPEAT

Until you have tried something new for a period of time and have been consistent with it, you won’t know if it works or not. How do you measure effectiveness if what you are measuring isn’t performed consistently?

CrossFit is observable, measurable and repeatable.

What do we need for this to happen? Cold, hard, data.

One thing everyone should be doing no matter your skill level is keeping a training log. This is a place where you write down all of your lifting PB’s (personal bests)/times/rounds etc. You could even take it a step further and write down how you were feeling that day or maybe a technique issue you were having. This will provide more insight when you refer back to it in the future.

These numbers are valuable information for future workouts and making sure you are on the right track to achieve your goals.

For a coach it is extremely helpful to have a member know their “numbers”. It allows the coach to make more informed recommendations regarding scaling options and progressions for movements and weights based on the information you have, thus giving you a greater workout. For example if the WOD (Workout Of the Day) calls for 75% of your deadlift max and you can’t remember what your current max is….then they have to play a guessing game and go by feel. This may work sometimes but it’s not optimal. Or, if you do the same workout today that you did 6 weeks ago, but you didn’t record your score the first time, you won’t be able to compare your score with your latest result, which means you won’t be able to tell whether you are getting any fitter or not. Having numbers will help you get the best results possible!

If you don’t keep a training log, START NOW!

 

HAVE FUN WITH IT

All too often we lose sight that fitness can be and should be fun. Once you stop having fun with the process it becomes a chore and we all hate doing chores.

One way to consistently have fun is to not be too hard on yourself. We often focus too much on the things we want to do or can’t do that we forget that every single day we step into the box is one step closer to why we do it and one more reason to celebrate progress and be proud of ourselves for having the will to work for what we want no matter what our goals are.

Have fun on the good days as well as on the bad days.

Whether you achieved something on the day or not, at least you showed up and that counts.

 

“The goal is to get fit,

make it the best hour of your day,

stay safe, turn up the music,

high five some people and blow off some steam.

So remember that.

Relax. HAVE FUN. Workout.”

– Pat Sherwood

WOD – Thursday 25 January 2018

  • WORKOUT OF THE DAY:
    For time:
    21-18-15-12-9-6-3
    Power cleans 50/35kg
    Pistols right
    Pistols left
  • CROSSFIT LITE:
    For time:
    42-36-30-24-18-12-6
    Kb swings
    Air squats
  • SKILLS CLASS:
    Snatch technique
  • WARRIOR WORKOUT:
    “Jackie”
    1000m row
    50 Thrusters 20kg
    30 Pull-ups

WOD – Wednesday 24 January 2018

  • WORKOUT OF THE DAY:
    25min AMRAP:
    8 Handstand push -ups
    3 L-sit pull-up
  • CROSSFIT LITE:
    25min AMRAP:
    8 Seated dumbell press (per arm)
    8 Kettlebell rope pulls
  • SKILLS CLASS:
    Toes to bar technique
  • WARRIOR WORKOUT:
    For time:
    21-15-9
    Deadlift 120/80kg
    Box jumps 70/60cm

WOD – Tuesday 23 January 2018

  • WORKOUT OF THE DAY:
    15min AMRAP:
    15 Calorie row
    10 Box jumps
    5 Push jerks 80/60kg
  • CROSSFIT LITE:
    15min AMRAP:
    15 KB sumo deadlift high pulls
    10 Jumping squats
    5 Strict press 20/15kg
  • SKILLS CLASS:
    Handstand push up technique
  • WARRIOR WORKOUT:
    For time:
    21-15-9
    Thrusters 40/30kg
    *400m run after each set

WOD – Monday 22 January 2018

  • WORKOUT OF THE DAY:
    For time:
    30 Medball cleans
    30 Ring dips
    30 Medball cleans
    30 Chest to bar pull-ups
    30 Medball cleans
    30 Push ups
    30 Medball cleans
  • CROSSFIT LITE:
    For time:
    30 Air squats
    30 Dips
    30 Air squats
    30 Ring rows
    30 Air squats
    30 Push ups
    30 Air squats
  • SKILLS CLASS:
    Toes to bar technique
  • WARRIOR WORKOUT:
    10min AMRAP:
    60 Bar facing burpees
    30 Overhead squats 50/35kg
    10 Muscle-ups