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Awesome....
Today more challenging than yesterday. We started off with some killer body-weight movement based on Chinese Martial arts and the study of how different animals move. These movements were both leg and upper body intensive and on top of if very plyometric as well. We will be incorporating some of these movements into our classes.
Then we moved onto snatches and tweaked everyone's form followed by a 3 minute set and a 6 minutes set.
After lunch we worked on double cleans, double presses (to wear out the arms) then double jerks. I then taught some sandbag lifts, dead cleans, zercher squats, turkish getups and a few others.
We also did some 2 bell getups.
At the end we did a challenge with Bekah winning the ladies division and Matt the men's.
Congratulations to all and thanks to all who attended and made this an awesome weekend!
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All I can say is you guys that didn't attend missed one hell of a great training session with Steve!
We spent about an hour doing some great warm ups, then we started on swings doing timed sets with heavy, medium and light bells.
After a break we spent a lot of time workig on cleans, then I followed with some shoulder mobility drills, many of which I learned from my buddy Tom Furman (www.physicalstrategies.com ).
We took a break for lunch and cam back and started on jerks, we did several timed sets including a 14 minute set, 7 minutes each hand. Then Steve worked with each person on specific things.
Steve also showed us some movements for loosening up the lower back and QiGong exercises to help regain energy and t balance out the physical work we had done.
We broke at 5 and re-grouped with dinner at Cumberland Brews, a local micro brew & restaurant. Great Bison burger & bear.
Tomorrow we will start in on snatches after doing warm ups. The plan is to move into more body-weight work and from there we'll just have to see where it goes.
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Are you an exerciser or an athlete? This question, posed by Charles Staley, a well-known fitness industry icon examines what differentiates the two.
Are you looking for a quick fix or do you set goals and try to met them and improve yourself in a defied and measurable way?
Ultimately,
being an exerciser is a hard way to go. The exerciser lifestyle
is about denial, self-loathing, and guilt.
Read Part 1 and Part 2 to see what Staley has to say
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Results, are you getting them with your current training methods? If not, why are you still using them?
Have you analyzed your training program to see where it has failed you? Are you knowledgeable enough to look at a program your personal trainer has given you to see if it is flawed?
How long have you been on your program? All programs work for the first month to 6 weeks, especially if you haven't been active for a while.
Are your goals too broad, unfocused?
- Decide what you want, your end result - be specific
- Reverse Engineer - work backward from your goal to where you are now and determine the mini-goals
- Write down your min-goals and the final one
- Put your list where you can easily see it
- Cross each goal off as you meet it
- Give it time, but not too long - if you aren't making strides to each mini-goal - reanalyze
- Make your health and fitness a top priority
- Don't get discouraged - find a support person or group, for example our CrossFIt classes
- If your current trainer hasnt helped you do more than count reps or helped you succeed in 2 months, FIRE THEM!!
- Find a training paradigm that not only works, but that you ENJOY
Part of training involves making it a habit. Try to train the same days and times every week. Tell the boss your kid is sick or the dog ate the neighbor and you have to leave. Creating a habit will ensure you meet your goals. Don't blow off a session because you are tired, usually a vigorous workout will make you feel energized.
P.S. There's no time like the present to set goals and start down the path towards health and fitness.
Come see us, we deliver results, guaranteed!
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