All improvement in Crossfit should be measured against yourself and that is an important takeaway from this. Try to get better at performance in this sport and it is amazing what will follow. Improvement in this sport will lead to improved body composition and health. With this in mind our goal is to get results in performance.
Our goal here is for long-term sustainability and continually striving to bettering our fitness goals.
The next chunk of training will allow for some strength progressions and the ability to work on skills on get better at movement and MOST IMPORTANTLY to understand our own engine and when we can push and when we need to slow it down. We won't be beating you down with miserable workouts on a daily basis, we will be building you up and making you a better athlete for the long term.
What we need from you to make this happen:
1. Commitment. This is part of your day 3-5 days per week. Make the commitment to get here and YOU WILL SEE RESULTS. Getting in the door is the most important thing in regards to results.
2. Track your workouts every day!! This keeps you accountable and allows for easy retrieval of the data we will be looking for and will need to reference.
3. Take steps to improve your diet.
*If you are a weak and need to gain weight, get committed to consuming enough calories to support your training. You can do all the heavy lifts in the world but you have to eat enough good foods to support that heavy lifting.
*If you want to lose a bit of weight, take small sustainable steps to clean up and improve your diet. We don't want wholesale changes all at once as we don't believe that is sustainable and good for long term weight maintenance.
4. Post-workout nutrition everyday. This is an extremely important factor in training and we want to get everyone on board with getting a meal in within 45 mins of the workout. That can whole food or powder protein and a good carb source but we want that ingested within 45 mins of completing your workout.
As far as improvement in results and as an example of what is possible: Last year private client Ryan Andrew committed himself from this day last year to improving himself as a Crossfit athlete. Last year he completed workout 12.5 and did 66 reps. This year he did 91 reps!! That is an amazing improvement in a 7 minute AMRAP wod. But this only happened after a commitment to getting his workouts in and cleaning up his diet and eating enough good foods to support his training. This is only one example and Ryan could list literally dozens of improvements in everything from max effort lifts to 2k rows to body composition etc.,
Would you like to improve by 25 reps next year? Commit today and see what you can do!
If you have any questions about how you personally can implement these steps please let us know and we can offer suggestions. In regards to improving diet start by completing a 3 day food log. Write down every single thing you eat for three days and allow us to review it and we can offer some suggestions. This must be honest and accurate to allow for growth.
Workout for Monday March 26th, 2012
A. Push Jerk, work to a heavy single in a few sets
we are concentrating on form here. Snap yourself into place and be aggressive. Get your technique right first then add weight.
B1. High Bar Back Squat, 3 sets of 3, work to a heavy set of 3, rest 30 seconds
B2. Side Bridges, 20 second holds x 3 sets/each side, rest 1:30
C. 5 Sets of the following:
15 Kettlebell Swings
Row 150 meters
15 Burpees
Row 150 meters
*Rest 2:00 Minutes between sets*
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