Well… Here We Go…
“Day 1” For A Lot Of You…
I’ve Seen So Many Memes Like This…
My 1st “Personal Trainer” Job Was @ L.A. Fitness & I Can Say That The Above Image Is 110% True!!!
Look… I Don’t Care Why You Waited Until This Week To Start…
The Fact That You Are Starting… That’s Awesome!!!
I’m Looking Forward To Seeing A Bunch Of “New” Faces In The Station!!!
And Don’t Feel Like The Station Is Going To Be Packed Wall To Wall…
There Is Still A 10 Athlete Cap On All The Classes… Nothing’s Changed…
Just Hoping To Actually Cap Out Every Class!!!
That Would Be Great!!!
What Would Be Even Better???
Keeping Every Class Packed To It’s Capacity For The Entire Year!!!
Scared To Come Back?!?!
Don’t Be…
Read Up On Sunday’s Post In Case You Missed It…
“Back To The Basics…”
Or Should I Say…
“Master The Basics…”
I’ve Had A Lot Of Time To Just Sit Back & Watch While I Was “Dying”…
It’s A Big World Out There…
In The Wide World Of Strength & Conditioning… There’s A Lot Of “Innovation”… Some Of These Innovative Fitness Programs Are Amazing… While Others… Not So Much…
Inverted Burpees… 2-4-1 Wall Ball Shots… Burpee Box Jump Overs… Burpee Chest To Bar Pull Ups… Hand Release KettleBell Swings… Burpee Ring Muscle Ups… GHD Sit Ups + Wall Ball Shot… Basically Put A “Burpee” Before Or After Any Movement…
You Get The Idea…
Fun?!?! Yes!!!
But You Have To Master The Basics First…
We Must Practice The Basic Human Movements First… And Then Do Them Over & Over Again Until They Are Mastered…
A Famous Quote From Bruce Lee… “I Fear Not The Man Who Has Practiced 10,000 Kicks Once… I Fear The Man Who Has Practiced Only 1 Kick 10,000 Times…”
So Rather Than Getting Too Fancy With Your Training & Chasing All The Newest Innovations… Try Mastering The Basic Movements 1st…
Innovation Is Fine…
Should You Practice Bar Muscle Ups?!?! Hell Yea… But How’s Your Chin To Bar Pull Ups?!?! Think Split Jerking Looks SIC?!?! Well… You Should… But How’s Your Chest To Deck Push Ups?!?! Should You Aim For That Heavy 1 Rep Max Back Squat!?!? Eventually… But How’s Your Air Squats?!?!
Just Because You Can Do 1 “Insert Any Movement”… Doesn’t Mean That You Should Do Them In A “21-15-9” MetCon…
Again… Don’t Get Me Wrong… It’s Totally Fine To Practice Them… Which I Don’t See A Lot Of You Do…
But The Bottom Line Is We Must Master The Basic Movements 1st… WE Have To Master The Ability To Pick Things Up Off The Ground… Put Things Over Our Heads… Carry Things For Time & Distance… Movements Like Deadlifting… Pressing… Squatting… Pulling… Pushing… Carrying… & Sprinting… The Basics…
There Is A Reason Why So Many Coaches Utilize The Major “Old School” Lifts In Their Training Program… THEY WORK!!!
Becoming A Better Athlete & Maximizing Your Potential Is Often Done While Mastering The Basics & Eliminating All The Excess “Fancy” Exercises That… While They May Look Cool On FaceBook Or Instagram… Do Nothing For Your Actual Human Performance…
I Promise You… Master The Basics & Simplify Your Training & You Will Be Amazed By The Results You See!!!
And Who Knows… During That Journey Of “Mastering The Basics”… You Might Surprise Yourself With An “Outta The Blue” PR Here & There!!!
Now To Pick On Myself…
As You All Know… The Past Few Weeks Had Me Laid Out…
But The Programming Never Changed…
Yes… “CrossFit” Is Defined As Constantly Varied… Functional Movements… Executed @ High Intensity…
Didn’t Know That?!?! Well… Now You Know… So Next Time You Tell Someone “I Do CrossFit”… And They Ask What It Is… You Can Actually Give Them The Legit Definition Of CrossFit…
Constantly Varied… Functional Movements… Executed @ High Intensity!!!
Functional Movements… Again… The Basics… Stuff That You Would Encounter In Every Day Life…
High Intensity… Moving As Fast Or Lifting As Heavy As You Can… BUT AS SAFELY AS YOU CAN!!!
But Constantly Varied… That’s Where Some People Mix This Up…
Constantly Varied Doesn’t Mean “Random BullShit”…
When I Was Sick… I Didn’t Just Go To Some Random CrossFit Page & Copy & Paste Their WOD…
For Those That Know Me… Know… I Have At Least 3 Months Programmed Ahead Of Time…
Yes… There Might Be A “Hero” WOD Here & There… Or “Holiday” WOD… But Everything Else… I Don’t Just Pull It Out Of My Ass…
The Stuff We Do Is Constantly Varied… But There Is Science Behind The Madness…
Back To Picking On Myself…
I Literally Did NOTHING Since Tuesday, December 18th… That Morning Was The Last Time I Worked Out…
I Went From Doing 4-6 WODs A Day To ZERO For 17 Days!!!
And I Shrank!!!
Friday Night… January 4th… I Was Finally Able To Eat A “Good Meal”… And By Good I Mean An In-N-Out Double Double With Fries & A Chocolate Shake.... And… I Felt “OK”… I Decided That Night That I Was Going To Work Out Saturday Morning…
Which I Did…
My Plan… Start Off With The Basics…
While Performing The Hero WOD “Murph” Might Not Seem “Basic” To Most… I Knew What I Was Getting Myself Into… I Had A Plan…
I Wasn’t Trying To Break Any Records… Wasn’t Planning On Wearing A 20lbs Vest…
And I Knew I Would MODify Somewhat…
My Plan Was Not To Go 100% At This WOD… But Just Move @ A Pace That I Felt A Little Un-Comfortable…
I Subbed The 1st Mile Run With A 2K Row… Then Performed 20 Rounds Of “Cindy” (5 Pull Ups… 10 Push Ups… 15 Air Squats…) Then Finished With A 1 Mile Run…
My Body Definitely Felt All Those Days Of Doing Nothing… But… I Just Kept Moving @ A Pace That Challenged Me… But Wouldn’t Kill Me…
But Most Importantly… I Made Sure Every Single Rep Was Legit… Looked Beautiful… And If It Didn’t… I Didn’t Count It…
The Row… Well… I Like Rowing… So I Just Rowed…
Every Rep Of 100 Pull Ups… My Chin Was Clearly Over The Bar & My Arms Were Locked Out @ The Bottom…
Every Rep Of 200 Push Ups… My Chest Physically Touched The Ground & My Arms Were Locked Out @ The Top…
Every Rep Of 300 Air Squats… I Clearly Went Below Parallel & I Stood All The Way Up @ The Top…
The Run… Well… Let’s Just Say… I Had To Walk That Little Hill… And If Anyone Finds A Lung Out There On The Street… It’s Mine… Please Return It!!!
A Normally CRAZY WOD That I Made My Own…
Went @ My Own Pace… Performed Basic Movements… Still Got My Ass Kicked…
We’ve Had Some Pretty Crazy WODs The Past Few Weeks…
Just Know… That Every WOD Doesn’t Have To “Look” Crazy In Order To Get A Great Work Out In…
Especially If You Perform That “Crazy” WOD With Half Ass Reps…
So All That “New Year New You” Stuff…
How ‘Bout We Apply That To Human Movement As Well… Not Just Trying To Not Stuff Your Face…
Enjoy Your Sunday…
Come Monday…
We’re Going Back To The Basics!!!
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ALRIGHT… HERE WE GO!!!
MetCon…
“Cindy”
As Many Rounds/Reps As Possible in 20 Mins:
5 Pull Ups
10 Push Ups
15 Air Squats
Strength…
Not Starting A Legit Strength Training Cycle Yet… We’re Going To Have A Lot Of New Faces… But… I Still Want You Squatting… Pressing… & Deadlifting… But Let’s Have Some Fun… Don’t Worry… I’ll Explain It During The Huddle Up…
Back Squat
5,000lbs
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 