FRIDAY (coaches note)

 There is no bigger pet peeve to a coach.  EGO  CrossFit attracts a certain type of person, mainly those eager to pursue some form of personal physical empowerment. This is what we want! Those who like to push just that little bit above the norm.  Unfortunately it can sometimes manifest itself into self defeating results, especially in sport. Especially in CrossFit.  Think about this;  Scenario 1 I buy a race car head to the track and with little to no experience I hit the accelerator as hard as I can and try to set a world lap record... Sounds stupid right; 2 reasons mainly. 1- I die.  2- If I somehow survive and set a half decent time, I have no knowledge of how to do so again, and cannot pass that skill or knowledge forward.   Scenario 2 I buy a race car, Peter Brock is sitting in the passenger seat. He gives me a run down on shifting gears, turning at speed, and ultimately the track at hand.  I respect his knowledge enough to know he knows what he's talking about, I manage a decent lap. My basics are being built and with him next to me I'm sure I'm better off than Scenario 1.  Lachlan, Sophia, Myself... We are god damn Peter Brock! You are the driver, and the car, that's your poor body. We are more than soundly skilled in the art of CrossFit.  If you wish to get better, then try listening to the guy or girl at the front of the bloody room. Seriously. Listen.  Listen to the boring cues, the 1-2-3's, the high pulls, the hit-catch, the little bit each coach says differently.  This is literally a decade of understanding and learning the sport, given to you in little verbal cues. If the coach says 'ooph that looked heavy' best take it down a little cos it may look like roadkill and your likely going to die. When a coach comes to you and asks something of you, dont then pass that on to another member, you dont know if its for them?! We spend hours with these people, dont tell someone to squat deeper if they've had a double knee replacement, don't show someone to bar muscle up if they cant bloody pullup or even kipping pullup. You're going to hurt someone and more than likely damage someone's self confidence. Always, always help, but within your scope of serious understanding. If you hurt someone in the gym and you taught them, you're liable. Just like us.    You are blessed! We had no coaching when CrossFit started, no one taught me the 1-2-3 process of the snatch, no one knew how the progressions of the C2b pull-ups were taught, Cause they didn't EXIST! When you're at work doing your job, we're coaching 7 classes a day... Even if those classes only had 6 people in them, which they do not, that would be over 16,000 people a year we teach! Not to mention the hours of technique and skill progressions and training we do on top of that for ourselves. If you don't realise how epic your coaches are, try another gym, or ask someone who has trained elsewhere. Ask them what coaches are like, the level of care, the love for their box. I guarantee with 100% certainty there isn't another gym in the southern hemisphere where the owner, partner and best friend take every single class. Where their coaches compete in Nationals or the Olympics. Where the coaches know every single person's name...  Ego is supposed to make you better not worse, use it to perfect a movement, push your limits with things you're growing at. Be proud of the way you move, not some heavy lift that looks like a dog's breakfast. Chad Mackay once said to me, "if you move a Barbell with 100% beauty everyone will watch you, besides those who can't, will never outlift you in the end." Never truer words spoken.    Be mindful of those around you! (some things you may do unaware of the impact) Don't pack up your shit when people are still busting their ass in a workout, it comes across arrogant and disrespectful. We are a community, sit next to them and give them some love until time is up. Same goes for extra work, wait till your class is done. Imagine you're down doing burpee's and someone's finished jumping on the rower to cool down, back to you whilst you finish the wod. Not cool.   If you can't strict pull-up do you think you should be able to muscle up? If you can't snatch a barbell well, why would you with weight? If you can't turn the corner, don't put the thing in 5th and hit it at full pace. Manage your expectations and goals, small steps to glory.   We've made all those mistakes. Knee surgery, shoulder surgery, crashed sleds, torn hammys, literally broken backs... We test drove the car at full speed, it doesn't end well.   Listen to your coaches, at the end of the day they have the ability to make you better.   When I met Soph, she couldn't pull-up, not a single 1, she couldn't snatch. Currently Snatching 175lbs and 9 muscle ups unbroken.  -Follow the basics. Become a monster. Take your time. After all, It's  in the journey, not the destination you'll find happiness.   ** This message is based on feedback from your respective classmates. Please be aware of yourself in your environment.  Make it everyones best hour of their day. Not just your own.   Cohort; its in the name. COMMUNITY.  PK    

There is no bigger pet peeve to a coach.  EGO

CrossFit attracts a certain type of person, mainly those eager to pursue some form of personal physical empowerment. This is what we want! Those who like to push just that little bit above the norm. 
Unfortunately it can sometimes manifest itself into self defeating results, especially in sport. Especially in CrossFit.

Think about this; 
Scenario 1
I buy a race car head to the track and with little to no experience I hit the accelerator as hard as I can and try to set a world lap record...
Sounds stupid right; 2 reasons mainly.
1- I die. 
2- If I somehow survive and set a half decent time, I have no knowledge of how to do so again, and cannot pass that skill or knowledge forward. 

Scenario 2
I buy a race car, Peter Brock is sitting in the passenger seat. He gives me a run down on shifting gears, turning at speed, and ultimately the track at hand. 
I respect his knowledge enough to know he knows what he's talking about, I manage a decent lap. My basics are being built and with him next to me I'm sure I'm better off than Scenario 1.

Lachlan, Sophia, Myself... We are god damn Peter Brock!
You are the driver, and the car, that's your poor body.
We are more than soundly skilled in the art of CrossFit.

If you wish to get better, then try listening to the guy or girl at the front of the bloody room. Seriously. Listen. 
Listen to the boring cues, the 1-2-3's, the high pulls, the hit-catch, the little bit each coach says differently. 
This is literally a decade of understanding and learning the sport, given to you in little verbal cues. If the coach says 'ooph that looked heavy' best take it down a little cos it may look like roadkill and your likely going to die. When a coach comes to you and asks something of you, dont then pass that on to another member, you dont know if its for them?! We spend hours with these people, dont tell someone to squat deeper if they've had a double knee replacement, don't show someone to bar muscle up if they cant bloody pullup or even kipping pullup.
You're going to hurt someone and more than likely damage someone's self confidence. Always, always help, but within your scope of serious understanding. If you hurt someone in the gym and you taught them, you're liable. Just like us.  

You are blessed!
We had no coaching when CrossFit started, no one taught me the 1-2-3 process of the snatch, no one knew how the progressions of the C2b pull-ups were taught, Cause they didn't EXIST!
When you're at work doing your job, we're coaching 7 classes a day...
Even if those classes only had 6 people in them, which they do not, that would be over 16,000 people a year we teach! Not to mention the hours of technique and skill progressions and training we do on top of that for ourselves. If you don't realise how epic your coaches are, try another gym, or ask someone who has trained elsewhere. Ask them what coaches are like, the level of care, the love for their box. I guarantee with 100% certainty there isn't another gym in the southern hemisphere where the owner, partner and best friend take every single class. Where their coaches compete in Nationals or the Olympics. Where the coaches know every single person's name...

Ego is supposed to make you better not worse, use it to perfect a movement, push your limits with things you're growing at. Be proud of the way you move, not some heavy lift that looks like a dog's breakfast. Chad Mackay once said to me, "if you move a Barbell with 100% beauty everyone will watch you, besides those who can't, will never outlift you in the end." Never truer words spoken.
 

Be mindful of those around you!
(some things you may do unaware of the impact)
Don't pack up your shit when people are still busting their ass in a workout, it comes across arrogant and disrespectful. We are a community, sit next to them and give them some love until time is up. Same goes for extra work, wait till your class is done. Imagine you're down doing burpee's and someone's finished jumping on the rower to cool down, back to you whilst you finish the wod. Not cool. 

If you can't strict pull-up do you think you should be able to muscle up? If you can't snatch a barbell well, why would you with weight? If you can't turn the corner, don't put the thing in 5th and hit it at full pace. Manage your expectations and goals, small steps to glory. 

We've made all those mistakes. Knee surgery, shoulder surgery, crashed sleds, torn hammys, literally broken backs... We test drove the car at full speed, it doesn't end well. 

Listen to your coaches, at the end of the day they have the ability to make you better. 

When I met Soph, she couldn't pull-up, not a single 1, she couldn't snatch. Currently Snatching 175lbs and 9 muscle ups unbroken. 
-Follow the basics. Become a monster. Take your time.
After all,
It's  in the journey, not the destination you'll find happiness. 

**This message is based on feedback from your respective classmates. Please be aware of yourself in your environment. Make it everyones best hour of their day. Not just your own. 

Cohort; its in the name. COMMUNITY.

PK


 

*CrossFit

Friday

Sqaut Clean

5x3 TNG

Amrap 20Minutes

400m Run

30 KB Swings

30 HSPU / Box HSPU

30 Pistol/ Banded / Box / Assisted

30 Hollow Rocks

*CF Performance

Friday

Snatch

7x1 @90-95%

Tempo Front Sqaut

5x3

tempo 3:1 (no bounce)

load start at 70%

BTN Push Jerk + Split Jerk

5x2

load start at 80%

Row (RPE 8)

3x 40 Strokes

all for distance

rest 2mins between sets