At first glance, CrossFit programming looks completely random. Even a little ad hoc. You may be happy enough to leave it at that, but if you want to delve further and totally fitness-geek-out you can.
Read more here.

Today's Workout

4 x
750m row
75 double unders

Cash Out:
1/4 Angie for time:
25 pull ups
25 push ups
25 sit ups
25 squats

Catherine demonstrates the correlation between intensity and comfort.

Today's Workout

5 x
400m run
15 thrusters (35/25)
12 push ups
9 TTB

You know it when you see it, yet it is hard to define. The grace of movement that draws your eye. They have got 'it' - how do you get it?
Malcolm Gladwell, in his book Outliers, suggests 10,000hrs is about the right amount of time needed to become a master. To make it look easy.
Even blessed with good genes, athleticism and a decent amount of enthusiasm, we can't expect to get to great unless we put in the time to master the basics.

I have had a few turning points, the first day I entered a gymnastics school at age 6.
Hard work has made it easy. That is my secret. That is why I win.
Nadia Comaneci


Burpee Mile. Ugh!

Today's Workout

A.
10,9,8,7,6,5,4,3,2,1
front squat (95/65lb)
pull up

B.
10 kb turkish get ups @ side

Today marks the start of a 12 Week Challenge for many members of the gym.
The aim is to introduce some consciousness and accountability to our eating and in doing so potentially change what we put into our mouths.
This will, in turn have a positive impact on our health and well being and enhance our enjoyment of the food we are eating.

"One half of knowing what you want is knowing what you must give up before you get it." ~Sidney Howard

For those joining in, here is your download link to the journal sheets.
Food_diary.pdf


Please note there will be no 12pm Class today (Monday).
9am and 6pm only.
Classes back to normal tomorrow.

Today's Workout

OHS
5-5-5-5-5

rest 5 min

AMRAP in 12 min
15 unbroken double unders
6 unbroken pull ups*
30 unbroken squats

*upscale - strict pull ups

Today's Workout

Beep test

then

10 min cut off
100 kettle bell swings (24/16)

'Food Patrol' challenges, 'Body for Life' transformations and paleo challenges are a popular way to lose weight and kick start your 'brand new you' phase of your life. The set start and finish dates provide the much needed timeline/deadline and being part of a group makes it so much easier to endure the journey. Right? Going without is much better when you know others are going without as well...

Still, you are fighting against fat and fat likes being around. Waiting for that famine to strike at any time. Creating an energy deficit is going against the natural inclination to eat - so you may well feel annoyed, uncomfortable and deprived of even though the food you are eating will sustain you well. Your body rebels, you are hungry and tempted to snatch food from small children. Rather than sit on your bed crying, here are some tips to keep you on track when there is no one else around:

At home at night:
- If you are a picker, get someone else to clean up after dinner if you can con them into it. Good luck with that one.
- After dinner, fill out your food diary and draw a line under your last entry - marking it off for the day.
- Busy yourself by getting your runners and clothes ready for your morning workout the next day. Fill water bottles and put in fridge.
- Turn the light off in the kitchen after dinner. Kitchen is closed.
- Brush your teeth if you are bored.
- Imagine you are on Big Brother and behave. Stay out of the kitchen.
- Don't read cookbooks, get something else to read at night.
- Keep a diary and write down what you are planning for the next day.
- Go to bed early and catch up on some sleep.
- Stretch if you can't sleep. Preferably in your undies. Being up close and personal may keep you on track.

At home in the morning:
- Don't think about it, get up and go. Your stuff is ready.
- Leave enough time for you to have a leisurely shower and enjoy your breakfast. Run faster or leave earlier.
- Pack your lunch and a large water bottle (buy an new stainless steel one - retail therapy works wonders).

On the road:
- Don't have any food accessible in the car. Put it in to boot. Unless you are going to get out at the lights, you won't be tempted to snack.
- Don't get out at the lights.
- Petrol stations are for filling up cars, not people. And buying sunnies.

At work:
- Don't tell anyone what you are doing...quietly sliming down before their eyes. Create a bit of mystery/envy.
- Bring your lunch and eat only what you bring.
- Do your job. That will keep you busy.

Shopping ideas:
- Shop online for groceries and shop at fruit and veggie shops / butchers for all the rest. Saves time and eliminates temptation.
- If you don't buy it, you can't eat it. This works both ways. Be sure to have enough salad ingredients and meat on hand.
- New socks, runners, shorts, sports bag - or even a nicer, more expensive deodorant can can do wonders to keep you on track. Reward yourself with little things.
- Schedule something fun into your program - fun for you. Museum, gallery, library, beach.
- Go places where you know no one is going to be eating or that food is not the focus.
- Have a rule that you are not allowed to eat whilst driving, watching TV or reading. Less mess as well.

Today's Workout

Buy In:
Rope climb prac.
Handstand prac.

A.
Hang Power Snatch
5-3-3-3-3-3

B.
AMRAP in 12 min
5 clean and jerk (95/65lb)
3 OHS
7 wall ball

Today's Workout

A.
6 min cut off
400m run
max rep burpees in remaining time

B.
3 x
90 sec on, 30 sec off
row for distance
toes to bar

C.
21-15-9
V sit ups
mountain climbers (x 2)

Today's Workout

A.
Deadlift
5-5-5-5-5

B.
7 x
7 ring push ups
21 squats

C.
AMRAP in 2 min
Double Unders

Today's Workout

Running Bear
4 rounds of:
1 set of Bear Complex (7 reps)
400m run

Bear Complex - 1 rep is
Power Clean
Front Squat
Push Press
Back Squat
Push Press

(so do this complex 7 times without rest)
The power clean must be seperate from the front squat.

Cash Out:
100 sit ups or 30 GHD sit ups