Thursday 31/07/2014

STRETCH!!!
This is not just another post about how stretching or mobility is going to benefit you, although there will be a bit of that. This is a post that will hopefully stretch your mind and allow you to view your training differently.
The concept of stretching is to reach beyond the limit presented to you.

1. All progress is the result of stretching beyond those limits presented to you. (Mechanics)

Physically this is a given as we see people stretching and doing mobility drills and experience ease of movement as a result. We see squats get deeper, the overhead position look better, the back and joints move more efficiently with a decreased risk of injury or strain. Often in gym if you are having difficulty with a movement my response will be to use the lacrosse ball or engage in specific stretching movements to make that movement easier for you.
Mentally you will find that you need to stretch your capacity to handle the workout and get through. Telling yourself to do one more than last week is a stretch, it is beyond the limit you set for yourself. Doing the extra kilo on the bar is a stretch. Holding that pace on the rower is a mental stretch, beyond your current limit. But in the same way that reaching for your toes 1 day doesn't have you with your hands flat on the floor the next, it will take some time to build.
If you really want to get better, then moving better and thinking bigger is how it starts. The CrossFit model follows the idea of Mechanics>Consistency>Intensity. Get it right, make it consistent, then add the intensity. Which brings me to my next point:

2. Stay Flexible/supple. (Be consistent)
Be ready to change your thought pattern, to push further than you thought possible. Don't get stiff, immovable. Some of you may already be stuck in your ways thinking that it's not possible for you to see the change you want. Be willing to try and stick to new concepts to see your goals come to fruition. Training brings on a physical stretch yes but the mental stretch needs to occur otherwise you will remain in the same position you have been for as long as you have been there.
And yes it's going to be hard! Stretching hurts but you need to consistently push through the 'I can'ts' and  'It's too hard's and 'I'm never going to get there's. Consistently stretch your capacity each day, stick to the game plan, be willing to change your thought pattern to remain flexible.

3. Align yourself with people stretching themselves! (intensity)
On those days where it seems like too much, you just don't think you can, it pays to have a friend/partner in crime that is stretching just as much as you are or more. Someone who you know is going to be there. Who you know is going to challenge themselves to be a tiny bit better today, or a lot. Who is on the grind. Who you know is going to help you be the best version of you. Plus, finding someone willing to go through the same pain as you makes you feel a bit better about the whole situation.
(For those who train at CFBC, do a session with our very own Spartan, Alex the Greek, and you will find it very difficult to not stretch yourself, to push beyond your limits).
These days will be the hardest days to stretch, but these days are the break through. These days are the ones where you see the difference made. These are the days that the person you admire, has stretched themselves past.

So do yourself a favour and start stretching!


5 * 1 Lap of Overhead Walking Lunge
S/set
20 Sec L-Hang/Knee Hang


100/75/50/25 of:
Air Squats
Situps

Wednesday 30/07/2014

I want to give credit to you, our CFBC family for keeping the gym tidy and organised. Great work to see you looking after what you care about.


5 * 4 Clean Pulls @ 100% of Max. Rest 60 secs between reps.
5 * 2 High Hang Cleans @ 75% of max. Rest 90 secs between reps.
3 * 2 Split Jerks @ 75% of max. Think position and speed.

21/15/9 of:
KB Thrusters 24/16kgs
Burpees

Tuesday 29/07/2014

Check out yesterday's episode of Vaughn's Kitchen if you missed it. In the words of Kane "It was good quiche". Although he sounded surprised by it.

5 * 4 Snatch Pull @ 100% of max.
5 * 2 High Hang Snatch @ 75% of max
3 * 2 Snatch Push Jerk Heavy

In Pairs:
50 HSPU
5* 300m Row Each
50 Pullups

Monday 28/07/2014

Another exciting episode of Vaughn's Kitchen for all to see.
Mum's Quiche
This recipe is great kept in the fridge and used as a snack or for breakfast.

Ingredients:
6 * 70g Eggs, you can do more or less, it's up to you.
1 Cup Milk
3 tablespoons melted butter
1/2 Cup cream
1/8th cup self raising flour, (can be removed but it won't fluff up)
1 Cup grated cheese (optional) this gives it more flavour but does increase the calories significantly
1-2 cups of filling, I always do this by feel, put as much or as little as you want into the mix.
You can choose Silverbeet like I did or bacon, tomato, feta, carrot, zuchinni or whatever you like.

Directions:
1. Pre-Heat oven to 180 Degress.
2. Add Milk, Butter, Cream, Eggs and flour to bowl, mix thoroughly. Can use a mixer if you want.
3. Add Silverbeet (i pre-steamed the silverbeet but it's not necessary) and Cheese.
4. Pour into a pie dish evenly.

5. Place in over for 30-40 mins depending upon oven. I do 32 mins.
And Boom! There is a perfectly good snack or minimally prepared meal.













6 * 4 Back Squat @ 80%
S/set
5-8 Strict Pullups


3 Rnds of:
35 MB Situps to Wall
25 KB Swings
15 Box Jump Overs

Thursday 24/07/2014

Skill and technique work again today everyone. In the word's of 'The Rock': FOCUS!

5 * 4 Snatch Pull

5 * 2 High Hang Snatch

5 * 2 Snatch Push Jerk


In partners:
20 rounds of 5 pushups, 30m shuttle.
100 MB Situps
50 Over Unders

Wednesday 23/07/2014

Fantastic work on yesterday's gnarly workout everyone. I hope your shoulders are recovering well today.

5 sets of:
5-8 Strict Pullups
s/set
8 Good Mornings 40/25


5 Rounds for time of:
1 Muscle Up
3 Clean and Jerk 75/45
5 Back Squats 75/45

Tuesday 22/07/2014

5 * 3 Strict Press
S/set
20 sec L-Hang


1000m Row
50 Thrusters 20/15
40 Pushups
30 Overhead Squats 20/15
20 Burpees
10 HSPU

Monday 21/07/2014

Make sure you head on over to the timetable page if you missed the update about the schedule changes.


5 * 1 Lap of Walking Front Rack Lunge
S/set 10 Ring Dips
Rest 2 mins.


5 Rounds of:
5 Burpees
10 DB Snatch
15  Wall Ball


3 * 30 sec Superman
Rest 30 sec.

3 * 30 sec Hollow
60 Sec rest.

Friday 18/07/2014

A small sparkle of interest for paintball has been established. 4 people. Could have sworn more of you were keen. I guess we will never know....

Today's workload is quite a bit, but you will be fine! Get excited for the last day of the week.

30 min running clock:

10 Min Cap:

500m Row

12 Clean and Jerk @ 75/45kg

24 Lateral Burpees

Once the 10 minutes is completed:

10 min Cap: 'Annie' - 50/40/30/20/10 of:

Double Unders

Situps

once 10 mins is over. 5 min rest then 5 min partner amrap:

15m Sprint

5 Wall Ball

15m Sprint

Tag your partner

Wednesday 16/07/2014

Sorry about yesterday's lack of post. Hopefully you all got a chance to read Monday's post and were able to take something from it. If you are actually enjoying reading what I am writing then put some feedback on the facebook page so I know. It would be much appreciated.

5 * 5 Back Squat @ 80% of your max
S/set
5 High Box Jump
Rest 3 minutes between sets.

5 Rounds of;
5 HSPU
5 Toes to Bar
5 Overhead Squats
5 L Arm DB Snatch
5 R Arm DB Snatch

Monday 14/07/2014

Goal Setting and what you're doing wrong.

Recently read an article which sparked my interest in motivation and goal setting. Your psychology when it comes to achieving what you want is so important and that's no secret.
We see it everyday in so many lives. People set goals, to no avail. The biggest time of year is New Years. How many people join a gym only to be in the same position 12 months later?!?! (according to a study by a marketing firm for One of the bigger Globo Gyms over 6/10 people have quit showing up to the gym around the 6 week mark.)
This biggest cause of drop off? Was because people felt like they weren't achieving their goals and it upset them. A sense of failure. An emotional response to a physical goal.

So with statistics and your emotions against you how are you planning on achieving your weight loss goals? Or your Strength goals? Or your competitive goals?
Well you can't fight your feelings. Trying to fight a sense of being upset, puts your focus on being upset and messes you up. The same way 'Don't think of pink elephants' makes you think of... what?

Here's 3 tips to help you get more out of your training:
1. Get Positive. We stuff around the most and don't do what we set out to do, when we are in a bad mood. You don't feel like doing anything. 
There's a couple of ways to go about "feeling positive". Most of you will benefit if you take stock of your current achievements to date. I know every single person in this gym has seen some improvements whether you have just started and feel healthier or you just finished testing and got a 10kg pb. That is a victory worth celebrating and getting positive about.
Some of you just need to come in, doesn't matter who is here, and just start moving. The release of your feel good hormone will breed positive feelings and you will have a good session and leave with a smile on your face.
(also my jokes are pretty good).

2. Get Rewarded
Give your partner or family member $50/100 whatever and tell them that until you achieve your goal, they get to keep it. Even better, put a time frame on the event to make you work harder for your goal. And if you can't achieve it, they keep it forever.
You might also see something at the shops that is sparking your interest. Make that your reward for achieving your goals. I understand that this is the same way we train our pets but it works!!!

3. Get good peer pressure
The environment during testing week or to a further extent bro sessions and team training sessions is one where everyone is there for a purpose, to do the best they can that moment! As a result, improvements are mode, targets are hit and High-5's ensue!
This ties in a little with part of point 1. But get around people who are here for the same reason. You want to get your goal but have had a long day? Ride someone else's emotional high with them and be surprised at how much you enjoy your training session. Countless studies have been done on how who you hang out with will determine your outcome to a point. Successful people, hang out with...get this... successful people. If you don't feel like training today but know that it would be a good idea to come in. Don't ring up the person playing playstation at home eating pizza. Text a gym buddy and come in together!
The last point is that in this group there are people with success stories that can stoke and fuel your fire. Talk to Ben, Alex, Jenny, Sarah, Michelle and Jimmy or any number of people and ask them why they are so committed, and then get around them because they will encourage you to get where you want.

5 * 4 Clean Pulls @ 60%
5 * 2 High Hang Cleans
5 * 2 Split Jerk

10 Rnds of:
5 Burpees
10 Jumping Lunges

Core work for finishers.

Friday 11/07/2014

5 * 2 Pause Front Squats
S/set
6 Strict Ring Rows.

10 Minutes HSPU skill work.

5 rounds for time of:
5 HSPU
1 Lap OH lunge 20/10

Thursday 10/07/2014

5 * 4 Snatch Pull
5 * 2 High Hang Snatch
5 * 2 Snatch Push Jerk


Every 90 secs for 20 mins:
100m Run
6 Burpees to the pullup bar
3 Toes to bar

Monday 09/07/2014

5 sets of:
8 Push Press approximately 75%
s/set
5 Strict ring dips


Perform w round of 'Cindy' before each set of clean and jerks.
2/4/6/8/10 Clean and jerk 60/40

Tuesday 08/07/2014

Hopefully some of you are inspired to try the recipe. If you have anything you would like me to try, ask.

6 * 4 Clean Pull ( https://www.youtube.com/watch?v=S3ztKjyHfx4 ) @ 60% of max. Rest 60 seconds btw sets.
6 * 2 Pocket Cleans (https://www.youtube.com/watch?v=-9bU91z8Zec) @ 60%. Rest 90 secs between.

6 * 2 split Jerks @ 60%. Rest 90 seconds between sets.

In Partners. Alternating rounds of:
10/8 Calories Rowing
10/8 Burpees

Big Day, be on time, let's hit it hard.

Monday 07/07/2014

It's been a while but welcome to another episode of 'Vaughn's Kitchen'. Featuring special guest: My Bicep.
Today's recipe was fairly simple to prepare and after making it decided to tweak a few things to make it better.
Paleo Crumble - Vaughn's take.
Ingredients - 3 cups of your fruit of choice (Frozen berries in this case, marissa stews her own apples or if you don't mind canned fruit, don't forget to drain the syrup because the canned stuff is full of unnatural sugar)
Honey or Agave
2 Tablespoons cocnut oil or butter, melted.
1 egg
1.5 cups almond meal
2 tablespoons cinnamon
Oats (optional)
1 can coconut cream or milk, full fat.

Directions:
1. Preheat oven to 180 degrees.
2. Spread the fruit out in a pie dish, drizzle honey/agave over as wanted. Helps sweeten the berries.
3. In a bowl mix the egg and melted butter/oil.
4. Stir the almond meal and cinnamon into egg mixture. It should begin to get crumbly. (Can add oats if desired at this stage)
5. Spread the crumble mixture evenly over the fruit and place in the oven for approximately 30 minutes.
6. To serve, add a bit of cold coconut milk or thickened coconut cream with a dash of vanilla essence.
7. Boom! Excellence in a bowl.













5 * 3 Back Squats @ 80%
s/set
6 Strict Pullups or Ring Rows.
Rest 90 secs.

50 Pushups.

50/40/30/20/10
Double unders
Wall Balls