Wednesday 141001


7 Key Points for Success in your Training

1. Consistency – To achieve results you need to be consistent with your training. Have a routine and make training become a regular habit. 

 2. Balance – You can’t out train poor nutrition. You can smash multiple workouts a day however if you don’t get enough sleep every night you are heading for disaster. Find a balance with your training, nutrition and sleep. Maintaining quality in all of these helps to reduce injury and leads to improved results.

3. Goals – If you don’t know where you are heading how do you know if you are heading in the right direction? Make a note of your goals, short term and long term. Have a weekly goal and tick them off as you reach them. This week might be to get a handstand, next year might be to be able to handstand walk.

4. Record – Just as it is important to know where you are going, it is equally important to remember where you have come from. Seeing how far you have progressed is a great way to keep you motivated. Wheres your log book or app?

5. Basics – With all the fancy gizmo’s and high tech equipment promising to give you a six pack it is easy to forget to just keep it simple. Push Ups, Squats, Kettlebell swings, cleans, chin ups, Olympic and power lifts, running and jumping. Its not top secret and its nothing new. Mixing up the simple exercises gives you the best bang for your buck.

6. Fun – You have to enjoy your training, if its a chore then maybe you are not doing the right activity. Bored with spin classes, try a jiu jitsu class. Bored with weights, try a CrossFit class. Everyone is different otherwise the world would be a very boring place. 

7. Rest – When you are out of the gym is when you get stronger as your body repairs the damage you have caused. If you have been hitting it hard for the last month or so and feeling a bit beat up, taking a few days off can get you chomping at the bit and reinvigorate your training. Enjoy the rest, relax knowing that a few days off is not going to affect your training negatively. 

Dynamic Warm-UpMobility
Prepare for…

Skill: 8 Minutes to complete
100 Pull-ups in the least amount of sets as possible, score is your total number of sets. 

WOD:  “Stacks”

30 Box Jumps 24/20 20/12
200 m Run

Cool Down

Competitors or athletes wanting to improve your Fitness level
3 Rounds for time

50 Wall-balls 30/20
50 KB Swings red/green



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