150420 - The Missing Link

 Theoretical Hierarchy of DEvelopment. Everyone likes to focus on the top parts, but if the bottom isn't squared away, the top cannot be as effective. 

Theoretical Hierarchy of DEvelopment. Everyone likes to focus on the top parts, but if the bottom isn't squared away, the top cannot be as effective. 

We had a Nutrition Seminar last night at 6pm. Did you make it or miss it? 

If you missed it, was it because you're completely dialed in and already in the best shape of your life? Or was it something else?

The fear of failure?
Me telling you that you can't have something that you really like?
Not wanting to make the most of your training experience at CFNFC?
Using the excuse that "I'm built this way and it will never change."

I won't diminish your feelings; everyone has reasons for doing what they do and they can be deep-seated. The flip side is that finally breaking those habits can be liberating and show you how awesome you can truly be. 

Is life really better with beer and cheesy fries in it? Maybe in the short term of desire fulfillment, but in long-term goal attainment and health you already know the answer. The only way you can find out if I'm full of shit is if you get rid of them. It won't be fun. Hell, I'm giving up coffee for a bit and that will feel like it's about to kill me. But it won't. 

You made a commitment to your health by working out. Now take that next step, go for that game-changer, find that missing link. Get your nutrition right.

I bet you'll be amazed at what you can do. 

General Warm-Up
3 rounds
200m run or row
10 stepping, twisting med-ball lunges
20 perfect PVC overhead squats (transition to empty bar in 2nd or 3rd round)
mobilize before you move up in weight if you cannot do a perfect one. 

CrossFit
Strength
3 rounds, increasing loads
Max press, push press and push jerk
WOD
Tabata Crippler

8 rounds, :20 work, :10 rest each of:
Air squats
Stepping lunges
Squat hops
Jump Lunges

5/3/1
Week 3 Press

Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
5x 75%
3x 85%
1+ 95%
Accessory work
Tabata Crippler
8 rounds, :20 work, :10 rest each of:
Air squats
Stepping lunges
Squat hops
Jump Lunges

Michael Reynolds

CrossFit Level 1 Coach