WOD – Thursday 1 March 2018

  • WORKOUT OF THE DAY:
    5 Rounds:
    30m Handstand walk
    30 Alternating pistols
  • CROSSFIT LITE:
    5 Rounds:
    30m bear crawl
    30 air squats
  • SKILLS CLASS:
    100 sit-ups
    100 flutter kicks
    100 russian twists
    100 hollow rocks
  • WARRIOR WORKOUT:
    3 Rounds:
    400m run
    21 pull ups
    12 kb swings

THREE “C”s – Community, Consistency, Competition.

COMMUNITY. Not a crowd.

A crowd is a gathering of people. A globo-gym is a crowd. So is a store and a movie theatre. A Community is a group that defines its success by the whole.

Communities become crowds when their members, who aren’t really sold on this whole selfless attitude thing crave attention because they were messed up to begin with.

The best cure to a crowd is a CrossFit community. It will give you the world as long as you’re selfless enough to focus on making sure everyone gets their piece of heaven. When you think its all about your personal happiness, we will eat you alive.

The question is; does CrossFit deliver because you got your pull-up, or does CrossFit deliver because you got involved with a community far from the crowd that just happened to like pull-ups?

CrossFit is one of the most life changing communities on the planet. The land is littered with thousands of affiliates to choose from. The first life changing “C” is Community. A community you must have to hold you accountable while challenging you for more. The community found in CrossFit.

 

CONSISTENCY.

Ralph Waldo Emerson said; “Consistency is the hobgoblin of small minds.” I believe he meant consistency as a synonym for stubbornness and failure to grow. When we talk of consistency we mean the continued application of good habits that divert attention from addictions.

CrossFit preaches mechanics first – get it right before you do it fast. Most people hate starting out slow, but this will save you a world of pain in the long run. In fact it’s a natural state of life to learn how to move before you can learn how to move quickly.

After most of the rudimentary mechanics are in the bag you gotta use them. Consistency follows mechanics. There is no reason to practice proper technique if you don’t employ them enough to work. No matter how good CrossFit is, it doesn’t work if you don’t do it.

Our bodies work best when we lay on the accelerator in short bursts, resting every few sunrises. Even those rest days should be full of activity. Learning new sports or games, playing with pets and kids.

Truth be told, I feel worse after a day off. This is relative to how hard you push yourself and the quality of your food of course, but nine times out of ten I rest because I think I should, not because I want to.

Work consistently, no less than 4 days a week, and if you can get away with more go for it. Remember, a workout can take less than 5 minutes if done right. Duration is deception, and consistent intensity = results.

 

COMPETITION.

The CrossFit Games are the world’s premier test of fitness. There’s nothing like it for proving fitness, and there never will be.

The CrossFit community bore the Games through the competitive edge each end every community member cultivates. When you’re standing in a room full of other fitness superstars, average folks, newbies and soccer moms, you just go harder than if you were alone.

Do you have to compete at the CrossFit Games to be fit? No. But you have to compete.

Competition begins inside us, even that who says he doesn’t have a competitive bone in his body, that’s code for I hate losing so much I quit trying.

The third “C” is completion. The sort of competition CrossFit is built on. Not you against the fittest man in the world, you against yourself. Take an honest look and measure yourself today, now beat that tomorrow.

The three “C”s – Community, Consistency, and Competition – are more than a map to fitness. It works for everything; church, school, music. It’s intrinsic. It’s human.

Start by building or finding your community, and then you can easily become more consistent with the assistance of others, finally becoming intense enough for it all to work by way of competition. The pieces of the pie may not be equal but if you don’t have the full circle, the filling will just spill out no matter what size the hole.

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The above is an extract from Josh Bunch’s book – Paleo with a Purpose. As you can see it’s about way more than just eating habits. It’s one of the best books I have read on healthy lifestyles, the individual challenges we all face day to day, and the power of the CrossFit community.

I highly recommend this book to everyone!

WOD – Wednesday 28 February 2018

  • WORKOUT OF THE DAY:
    9min AMRAP:
    15 Toes to bar
    10 Deadlifts 50/35kg
    5 Snatches 50/35kg
  • CROSSFIT LITE:
    9min AMRAP:
    15 Hollow rocks
    10 Medball cleans
    5 Kb swings
  • SKILLS CLASS:
    Ring dips
  • WARRIOR WORKOUT:
    For time:
    150 wallballs

WOD – Tuesday 27 February 2018

  • WORKOUT OF THE DAY:
    4 Rounds:
    500m row
    10 Overhead squats 70/45kg
  • CROSSFIT LITE:
    4 Rounds:
    15 Kb sumo deadlift high pull
    15 Wallballs
  • SKILLS CLASS:
    Open gym
  • WARRIOR WORKOUT:
    For time:
    2000m row
    30 power cleans 80/60kg
    30 pistols

WOD – Monday 26 February 2018

  • WORKOUT OF THE DAY:
    Hang Power Snatch
    3-3-3-3-3
  • CROSSFIT LITE:
    20min EMOM:
    Even: 10 Kettlebell swings
    Odd: 10 Goblet Squats
  • SKILLS CLASS:
    Toes to bar technique
  • WARRIOR WORKOUT:
    CrossFit Open 18.1
    20min AMRAP:
    8 Toes to Bar
    10 Dumbell hang clean and jerks
    14/12 calorie row

WOD – Friday 23 February 2018

  • WORKOUT OF THE DAY:
    4 Rounds:
    10 sumo deadlift high pulls 40/30kg
    10 push presses 40/30kg
    20 back squats 40/30kg
    20 back extensions
  • CROSSFIT LITE:
    4 Rounds:
    20 Kb swings
    20 push ups
    20 squats
    20 back extensions
  • WARRIOR WORKOUT:
    5000m run

NUTRITION – THE FOUNDATION

Practicing CrossFit without any regard to nutrition is similar to only having “one oar in the water,” according to CrossFit Founder and CEO Greg Glassman. Diet is crucial to optimising health and performance, supporting the reasoning as to why CrossFit Nutrition is the foundation of CrossFit.

Now, you wouldn’t expect to jump straight into the main class and be performing WOD’s with RX weight without having first completed your foundations. Why does this occur with nutrition so often? We all need to be doing the foundations of CrossFit nutrition Every. Single. Day. It needs to be a lifestyle, something that is a habit and that you enjoy. The basics of nutrition don’t come in a shiny tub with a list of 20 different ingredients. The basics can be the mundane stuff – prepping meals, eating more vegetables, limiting alcohol consumption or getting to bed early.

When you do nail the basics, the effect on performance and health are incredible.

CrossFit is unique in that as it is constantly varied, it can stress all of your energy systems, mental capacity and push your body to limit – all in a one hour class!! If you do not employ basics to your CrossFit nutrition then you are not giving yourself the foundation to reach your potential.

EAT THE RAINBOW

The fact is that the majority of people underestimate the impact that eating enough vegetables has on health and performance. The intensity of CrossFit means that your body requires more support than the average joe. You need to be supplying it with a variety of nutrients. In addition to this a recent meta-analysis concluded that a higher consumption of fruit and vegetables is associated with a lower risk of all causes of mortality, particularly cardiovascular mortality. There is no supplement that has this kind of effect!! Adding more vegetables (particularly green veg) into most meals is where you need to start. Add kale/spirulina into your morning smoothie, spinach to your omelette and a variety to your lunches and dinner. Bottom line is to eat vegetables at every meal.

INDIVIDUALISE YOUR NUTRITION

Finding what works for you is so important. One man’s meat is another man’s poison. This takes a little bit of awareness. Do you have those days when you feel superhuman?! Just note down what you ate in the meals leading up to this. Additionally note down what foods you ate when you feel like death and everything feels like 200kg!

MINIMISE THE STRESS OF DECISION

Deciding what to eat for breakfast, lunch, dinner, snacks, pre workout, post workout etc etc etc…it can become overwhelming. The sheer number of decisions we have to make regarding food is staggering. Employing some simple strategies to minimise the stress of making these type of decisions can help you focus on other areas like training, work and your social life.

  • Meal prep– you don’t have to prep every meal for a whole week but maybe just cook extra from dinner or roast some meat and veg a couple of times.
  • Get some go to meals in your locker– this could be a good smoothie recipe, a quick tasty superfood salad lunch or a spicy stir fry. Having these quick go to meals allows you to stay on point with your CrossFit nutrition regardless of the situation.

EAT THE BEST QUALITY PRODUCE THAT YOUR BUDGET ALLOWS FOR

You don’t have to buy everything organic from expensive health food shops, but one basic thing to do is to buy the best you can afford. Do a little bit of research to find a local producer that does amazing eggs for a fraction of the supermarket prices, or buy up superior cuts of meat and fish when they are on sale and freeze them. Another tip is to buy larger cuts of meat and cook for a few meals at a time, this is always cheaper than buying the pre cut fillets, allowing you to spend more on better quality veg!

 

The cool thing is, is that Nutrition is completely within our control. We have the power to build the strongest foundation not only for performance but also for our health. Together with CrossFit, our nutrition protocol provides us with the biggest hedge against the leading cause of death worldwide each year; chronic disease (heart disease, obesity, diabetes, alzheimers, cancer).

WOD – Thursday 22 February 2018

  • WORKOUT OF THE DAY:
    10 x 200m sprints
    *Rest as needed
  • CROSSFIT LITE:
    10 x 200m sprinte
    *Rest as needed
  • SKILLS CLASS:
    Squat clean
  • WARRIOR WORKOUT:
    For time:
    100 pull-ups
    100 push ups
    100 sit ups
    100 squats

WOD – Wednesday 21 February 2018

  • WORKOUT OF THE DAY:
    15min AMRAP:
    30 Abmat sit ups
    20 Turkish get ups
    30 Abmat sit ups
    40 One arm overhead squats
  • CROSSFIT LITE:
    15min AMRAP:
    30 Abmat sit ups
    20 Turkish get ups
    30 Abmat sit ups
    40 One arm overhead squats
  • SKILLS CLASS:
    Handstand walks
  • WARRIOR WORKOUT:
    30 Rep max back squat

WOD – Tuesday 20 February 2018

  • WORKOUT OF THE DAY:
    EVA
    5 Rounds:
    800m run
    30 Kb swings
    30 Pull-ups
  • CROSSFIT LITE:
    5 Rounds:
    400m run
    15 Kb swings
    15 Ring rows
  • SKILLS CLASS:
    Open gym
  • WARRIOR WORKOUT:
    For time:
    30 Muscle ups