The 100km Wild Endurance Walk is in 2 weeks, in the Blue Mountains. The inherent aquisition of cool outdoor gear was fun and the initial walks had the feel of a school excursion - packed lunches and new destinations, gorgeous scenery and great weather. As the weather started to turn a little chilly, early mornings got a little harder and the prospect of 6-10 hours+ of walking each Sunday started to lose its shine. Instead of being an escape, the training became a chore. I wanted to do other things as well. I want it all.
Everything comes at a price. When you feel like you HAVE something and you have to do it regularly, that thing you initially loved doing can become a drag. You start feeling defiant, physically you are fine - mentally you are over it.
If you want to be successful you need to just accept that this is how it is going to feel sometimes and rather than stamping your feet and stopping (stamp all you like, just don't stop), brave up and put in the work. If you keep your eye on the prize it is much easier and most events that you are training for have websites / forums / blogs now so you can check in for a dose of motivation if you are running low.
Seeing others training and suffering is good as well, nothing worse than thinking you are the lone trekker on this mission. Finally, if you can grab a training buddy. When you are dragging they can pull you along, when they are lagging you can offer them encouragement.


My training buddy Elaine during an early morning walk.

Today's Workout

3 x
750m row
21 front squats (45/30)
15 push press
9 cleans

Cash Out:
20 commando pull ups (10 per side)
20 pistols (10 per side)
20 toes to bar
20 decline push ups
20 loaded GHD sit ups

The Jailhouse Ten workout is named so because you can do it in a confined space, with not much gear. So if you are prisoner to your travelling job, or you are confined to barracks because of the small fry, or simply find yourself in a bird cage with only a walking stick, this is your 'get out of jail free' card.

Today's Workout

OHS
5-5-5-5-5

Rest 5 min

Jail House 10 - skip the walk
10 burpees
15 double unders
9 burpees
15 double unders
8 burpees
15 double unders
continue to
1 burpees
15 double unders

Rest 5 min

tabata push ups
rest at the top for every second round

Today's Workout

Press
1-1-1-1-1

rest 3 min

each min on the min for 7 min:
3 snatches (75/55lb)
7 push ups
3 pull ups

What you won't find here...mirrors or people in front of the mirrors - or people who are annoyed that you took their spot in front of the mirrors.
You won't be... ignored or avoided or left to figure it out for yourself.
We don't care...what you wear, what you drive, where you live, how old/young you are.

We want to know what you are going to do. Today. Now that you are here.

We hate wasted effort. You need to see results and this training is hard so you would want to see GREAT results.
So you need to put in your best effort and brave up to the bar. You need to run your fastest / row your hardest, keep going when you have had enough - when you are hot and sweaty and breathless, when everyone else has finished and you wish you had never started.
You need to practice those skills you hate, train on days your heart isn't in it and talk yourself IN, not out of training. You need to motivate, educate and organise yourself so that all this means something - this training makes your life better - so much so that you don't want to stop doing it for fear or missing out on the good stuff.

We're here to train not entertain. If you need to be fit, are tired of feeling lousy or you are in desperate need of a challenge AND are prepared to work hard, we would like to train with you.

Today's Workout

Jackie
Row 1000m
50 thrusters (45/35lb)
30 pull ups

rest 5 min

accumulate:
4 min in front plank
2 min in side plank each side
1 min in back extension hold
2 min in L sit
4 min in hang hold

Like everything else in life, you get out of it what you put in. CrossFit is about actually being fit and that fitness is earned the hard way.
Honest work done at high intensities. Mark Rippetoe

Today's Workout

21-18-15-12-9-6-3
Dumbbell Burpees (17.5/12.5kg)
Kettlebell swings (24/16kg)
Double Unders

tabata squats
hold in the ditch for every second round.

There is nothing like being under the pump to bring out your best. A time limit, someone to chase, someone breathing down your neck - this is what drives you to go that little bit harder. This is one of the reasons CrossFit works - it sets the environment conducive to you performing at your best.
"Men will die for points" Greg Glassman

Today's Workout

Front Squat
3-3-3-3-3

5 min rest

50,40,30,20,10
pull ups
ring dips

Today's Workout

Chipper (off the old block)

1 block run
1 set Bear Complex (7 reps)*
50 double unders
1 set Bear Complex
50 GHD Sit Ups
1 set Bear Complex
50 double unders
1 set Bear Complex
1 block run

* Bear Complex - Clean, Front Squat, Push Press, Back Squat, Push Press = 1 rep

The Australian horse that is getting everyone in the racing world excited is Black Caviar. From a pedigree line of sprinters, this horse is rated number 1 in the world. 11 wins from 11 starts, in the horse racing world this is unheard of. Listening to one commentator, the jockey that has ridden her hasn't used the crop, he hasn't had to push her yet. True racing spirit.
Sold for $200,000. Her half brother sold for $1M this week.


The story is food thought on so many levels:
How much does genetics play in CrossFit ability, given that the demands are constantly varied?
How much is opportunity and the right environment? The right coach can see your potential and foster your development.
Do CrossFit Kids have an advantage in CrossFit competition? If you were to look at Connor Martin and Keegan Martin (2 of Jeff and Mikki's sons) clearly the answer is yes, they have a huge advantage.
How much is spirit? A bit of dirt? Can you cultivate tenacity? Yes, you can.

p.s Black Caviar will be racing at Randwick this Saturday, the crowd attendance is expected to be huge.

Today's Workout

4 x
400m run
15 deadlifts (80/60)
30 double unders

Cash Out:
50 GHD back extensions
for every break in reps, 10 burpees.

WOD 3 of the CrossFit Games has been announced. 5min AMRAP squat clean and jerk. And it is heavy - 75kg for guys, 50kg for girls.
What is the ideal bodyweight for a CrossFitter? To be able to run, pull, lift, carry..what weight should you be? If your are interested in the analysis, check it out here.
Whatever your weight, bring a tonne of 'tude to the next WOD.

Today's Workout

45 thrusters (45/30)
45 pull ups

Complete the workout by completing as many consecutive reps of one, before moving on to the next.

5 min rest

100 double unders
50 GHD situps
Complete the workout by completing as many consecutive reps of one, before moving on to the next.