A good day to plan out your nutrition and training for the week.

7:00am Today’s workout will be weather dependent.  If it’s fine we’ll be outside.  See you at training.

8.00am Performance Development

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For time:
Run 800 meters
10 rounds of the couplet:
10 Handstand push-up
10 One legged squat
Run 800 meters

Something that I speak about frequently at training is doing the version of the prescribed workout that is right for you.  This is a prime example of a workout that is beyond the abilities of many but with the correct modification can be made applicable to any athlete regardless of ability.  Come on in and let us help you pick the right version of the workout for you.

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Here we go.  Handstand Push-ups, 100kg Hang Cleans, 45kg one arm snatches, muscle-up, rowing, running, 155kg Deadlifts = 3 days of hell.  For anyone interested in seeing what the next stage of competition after the Open consists of, you can find it – here.

Work to a 1RM Deadlift and Push Press

Post loads to comments.

Today we re-test the Deadlift to measure the progress we made during our last cycle of strength training and we will also be setting a new 1RM on the Push Press which will be used to determine  your loads for the next cycle of strength training.  This cycle we return to the Back Squat and rotate out the Shoulder Press for the Push Press.

If you haven’t read Monday’s post regarding Training vs True 1RM, then please have a read as it applies to this session also.

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Work up to a heavy single on the Turkish Get-up (both arms)

then….

On the minute each minute for 10 minutes perform:
10 Kettlebell Swings 24kg (16kg)
Max reps Toes to Bar

You must complete the 10 KB swings and at least 1 Toes to bar each minute to stay in the game.

Post load and total Toes to Bar to comments.

Our strength training area is taking shape!  Aside from having a dedicated area to perform our strength WOD’s, the plan for this section is to have a space for people to use for supplementary training or open gym sessions without impacting on training that is happening elsewhere in the gym.  We have lots of good stuff like this in the pipeline and thank you for your patience while we work through this process.

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Four rounds for max reps of:
1 min. Row (cal.)
1 min. Shuttle Run 10m
1 min. Alternate Overhead Lunge 20kg (15kg)
1 min Rest

Post total reps to comments.

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A few people have asked for clarification of the intention of the Performance Development sessions – so here it is. 

The addition of these sessions was inspired by the determination that we saw from people during the CrossFit Open.  We saw people walk into the gym with a purpose and a desire to achieve something that they may never have achieved before and this saw many people make advancements that might have taken weeks or months to achieve in the “normal” training environment. The performance development sessions cater for all levels of athletic ability and the only prerequisite is that you are open to having a go at workouts that may not make their way into our normal training on a regular basis i.e. might be heavier or more technical.

Content for these sessions will vary and will contain anything that we think someone with a goal for CrossFit competition success may need.

The training at Coastal CrossFit is a coached environment. This means that we are there to offer ongoing advice on how to be a better athlete. This is one of the key successes of our program and represents a big portion of what you pay for.
For many people, being coached is a new experience that they may not know how to best utilise; so here is some stuff that will hopefully help you extract the most out of your experience.

The first thing you need is trust in the coach.  This can be hard to do if you have just started and can be quite a leap of faith to listen to the advice of someone you just met, but please keep in mind that it’s certainly not in our best interests to injure you or knock your confidence, so you can rest assured that anything that we ever suggest will be based on your improvement.  We eat, breath and sleep the things we’re teaching you, we have made the mistakes that we don’t want you to make, and have the hindsight that you don’t have.  Trust us.

Coaching is a two way street.  A coach will observe movement and then give feedback on how to improve.  The success of this relationship relies on the athlete firstly having a desire to improve, and secondly, implementing changes based on the feedback.  Being coached will not work if you are not actively trying to improve based on the feedback you receive.  This brings me to my next point.  Feedback on your movements is simply a comment on exactly that – your movement. Most of us a programmed to react defensively when we hear anything negative and a comment as simple as “your push-ups are not hitting depth” can be translated into “I hate you and your family and I’m going to kill your dog”. It can take time to re-program but please be assured that any feedback we give is always motivated by wanting to make you a better athlete.  If you’re in doubt, ask yourself who is likely to be more of an accurate judge, the person who has a macro view of the movements at various angles or the person who is fatigued, competitive and emotionally invested in the outcome?

Finally, ask lots of questions.  We have lots of different ways to explain the same thing and sometimes a certain way of saying something for one person can work totally different for another.  If we explain something and you don’t understand then ask for clarification.

Weekly Challenge: 100 Handstand Push-ups (scale the volume and difficulty up or down accordingly)

Work up to a 1RM Front Squat and Shoulder Press.

Post loads to comments.

*Try to make this session if you can. The numbers you set in this workout will be used for the next cycle of strength work.

When performing workouts like today’s it’s important to understand the difference between a training one rep max (1RM) and a true 1RM.  A training 1RM is the heaviest lift you can perform for a single repetition of a specified movement with correct form whereas a true 1RM is a the lift you might decide to pull out if the gold medal is on the line etc.  For our purposes, you can assume that any time you see a 1RM called for in one of our workouts, we mean a training 1RM.

Why, you may ask? The main reason is safety. The risk vs reward just does not add up. Working to within a relatively close margin of your true maximum is enough to elicit the response we are looking for without delving into the last few percent that is likely to see a dramatic loss of form and therefor safety.

Please keep this in mind when selecting your weights in this workout and remember the journey to being strong is just as good as getting there.

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