Dancing star


Hi all

One thing I don't want to be is complacent. I know that if I fall into that trap the quality of service and the quality of my life will fall. This new year I have discovered (and realised) a few things which have given me a significant boost to work harder and improve including:

1) the fact that I have been, and am being surrounded by people who absolutely love good health; like Ravi who is not only a a specialist in his field; but is open to continually learning more and more about our body and how we move. Ravi and I have the same view - which is a long term view. This often runs contrary to the desires of the many people we meet. Most people want immediately and permanently something fixed or want to achieve a miraculous lift or movement. However strength and mobility takes years to develop. Most will never get there because they never put in the long hours required. A massage for a structural issue, is like a band-aid for a heart attack. And with regard to lifting weights - going heavier will not help improve our form/posture.

This year I am super committed to improving in the areas of strength and mobility and am currently learning a lot from the leading thought leaders.

In some ways I feel I have failed with a number of you - as your mobility has not improved over the last year. Something different has to be done, because the traditional methods we have been using has not worked. I don't know what the solution is yet, but I am hungry to find out.

2) Training prospective coaches. This has been and continues to be a rewarding experience for me because it makes me really think about the application of the knowledge and wisdom  I have accumulated through experience. Today Courtney is going to start taking a few classes. But she's not there just to "baby sit" or "motivate". She's there to teach and help everyone improve. She's at the beginning of her CrossFit coaching career. Who knows how long she will do it for. She may quit after the 5am class! Nevertheless we have not thrown her to the wolves. There's been and will continue to be a heavy investment in her development. Not that she's any more special than anyone else who has come before her (because they have all been special, in their own special way). Nor is she any more gift or talented or more liked (because everyone to us rides "cattle" class :)). Rather it's because we are owners/coaches have finally grown up! We've realised the importance of investing and educating our Coaches properly, to ensure that standards of coaching is high. And if you think I give you open and critical feedback to each of you when you workout - can you imagine the feedback I am giving to the Coaches in our preparation classes?

3) Nutrition - the Nutrition challenge we have been running has been a great experience so far. So many of the participants are truly committed; and having Carly run the expert side is superb.

I've written this before, and will repeat it again - there is a tremendous difference between those who are committed to good nutrition and those who are not. This is reflected at the Box through physical appearance; attitude and performance. Those who live a life based around good nutritious food are happier and healthier. It's as simple as that.

We can't force you to eat good and drink good. I know that we all cycle through good and bad times. But I think it would be wrong of me to not address nutrition on a more regular basis through my blog posts, with a view that hopefully something sticks in your head and heart so that you can make the necessary positive changes in your nutrition and lifestyle.

4) Happy faces - And lastly what's been very motivational is seeing each of you return to the Box day in day out to train again. And hopefully this year I will have more opportunity to train along side of you - so we can share in the pain of gain!

thanks for reading,




Today's workout

Is taken from CrossFit Headquarters...except I added in an extra round (of course!)

I find that I am really uncoordinated when it comes to Med Ball Squat Cleans; that's why we never do them! But I guess if it's good enough for the world's best - then it's good enough for me!



TIGERPHOENIX
"Dancing Star"

For time:

30 Med Ball Squat Cleans

  • 30 Assisted Ring dips

30 Med Ball Squat Cleans

  • 30 Assisted Pull ups

30 Med Ball Squat Cleans

  • 30 Push-ups
30 Med Ball Squat Cleans

  • 30 Cals Bike/Rower

30 Med Ball Squat Cleans

"Dancing Star"

For time:

30 Med Ball Squat Cleans

  • 30 Strict Ring dips

30 Med Ball Squat Cleans

  • 30 Strict Chest-to-bar Pull ups

30 Med Ball Squat Cleans

  • 30 Strict Hand Stand Push-ups
30 Med Ball Squat Cleans

  • 30 Cals Bike/Rower

30 Med Ball Squat Cleans