Adapt and Evolve

Hi all

Yesterday I know some of you had a chuckle with our warm up. Did I make it up? Kind of. haha.

Ido Portal has suggested that amongst other things we should try breakdancing. Well given that breakdancing is close to my heart - I took some time yesterday morning redoing some of the moves I did back, back, way back in the day. After 10 minutes I worked up a big sweat, my body felt nice and warm, wrists, shoulders, hips, legs, neck..my entire body was ready to lift weights! I realised that doing some breakdancing basics is an absolutely awesome way to warm up our bodies. Breakdancers are very mobile, strong, quick, co-ordinated - they are like yoga people on a double dose of Dawsey's pre-wod juice!

As a Coach I am constantly trying to improve my skills. I am trying to adapt and evolve. When I was frustrated with the way we were Olympic lifting, I sought out a specialist Coach; who has been teaching and guiding me ever since. He has opened my eyes to techniques, cues and movements which have improved the way we all lift.

The longer I CrossFit and coach the more I see how important it is to be continually improving upon our methods of training. Some will work, others not work but at least we know we have tried it. Yes the journey with me will never be static or boring. I am always open to ideas. Currently i am exploring a new way of warming up and hope to create my own signature version of a dynamic and sequential movement pattern that will get the joints greased, muscles firing and heart beating.  Its probably going to feel different and odd; but thats just us - exploring, learning, teaching, evolving.

thanks for reading,

Because it's that day of the week....



and

not even.
and




Today's workout


TIGERPHOENX
Part A

4 Rounds for time:

  • 400m run
  • 10 Burpees
  • 10 Pull-ups

(4 min cap per round)

Then @ 20 min mark

Part B

3 Rounds for time:

  • 50 Walking Lunges
  • 30 Push-ups 
  • 150 Single Skips


Part A

4 Rounds for time:

  • 400m run
  • 10 Ring Muscle ups

(4 min cap per round)

Then @ 20 min mark

Part B

3 Rounds for time:

  • 50 Walking Lunges
  • 30 Metre Handstand Walk* 
  • 150 Double unders

* or 15 HSPU