You may have noticed that at GEO we do not program “burn you out, sweat fests” everyday – you know, the workout that has you breathing hard, with your heart about to explode through your chest, where your muscles are burning and you cannot possibly do another rep.  The type of workout that takes you into your pain cave.

A lot of people have a love/hate relationship with this type of workout.  They hate them because they are bloody uncomfortable, and no one likes to be uncomfortable.  But they also believe that unless they have performed this type of workout, they haven’t really trained properly so there is a desire to hit them daily.

Intensity is good but it needs to be measured. Being out of your comfort zone and pushing your limits has so many benefits like forcing your body to adapt and building mental resilience. But to do this everyday is not wise or beneficial.  The body needs time to recover.  The central nervous system needs to have a breather.  We need to give the adrenal glands a rest.  Not to mention, the wear and tear on joints associated with doing intense workouts everyday (overtraining) is just not worth it.  Being in pain everyday is not a badge of honour.

I admit, there was a time when that was what our programming looked like.  Back in the early days the CrossFit culture dictated that you smash yourself everyday and this was perpetuated by social media which glorified Games athletes doing just that.  But you know what – you are not training for the Games (not to say that you can’t.  If you want to go to the Games, come and see me because you will be doing something radically different to what everyone else is doing).

Aside from a small group who compete, most of us are training to be fit and healthy.  We are training to be able to support what we want to do with our lives.  We are training to be able to play with our kids.  We are training to complement other sports we play.  We are training because it makes us feel good and we want to continue doing it.

And in order to continue doing it, we need to train smart.  We need to have slow or light days.  We need to do sessions that balance our bodies.  We need to look after our joints and ligaments with slow and controlled movements.  Sometimes you are not going to end up in a sweaty heap on the floor. That’s alright.  You still will have done something good for your body.

We are playing the long game.  Our programming is done mindfully with the improvement of your health and fitness our main goal.

So when you see a workout that looks easy, or boring, or asks for a focus on quality movement and sticking to certain percentages, know that it has been programmed for a reason.  Don’t go for a 1RM or try to finish it fast.  Don’t stress.  You will get your intense workout, just maybe not today.





Gymnastics Testing

A.1. 2 sets of:

Max Ring Dip Support Hold.

***Use a band if needed and record the band you use.  Record your best time.

A.2. 2 sets of:

Max Chin over the Bar Hold

***Record your best time

B. Power Clean Waves

1 x 4 reps @ 65% of your 1RM Power Clean

2 x 3 reps @ 70%

1 x 2 reps @ 75%

1 x 1 rep @ 80%

C. Mid-line Strength

3 rounds for quality of:

40m Front Rack Double Kettlebell Walk 16/12kg

20m Overhead Double Kettlebell Carry 16/12kg




Published by Wilsy

Crossfit Coach

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