"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
- Copyright Greg Glassman
Team there will be an Open Box (OB) Monday (Public Holiday) 2pm – 4pm
This will be your chance to catch up on a missed WOD, work on some skills or redo 14.2!
This will be an non Coached session so ensure you stay within your own means and capacity (ambitions and capabilities!)
If you wish to redo 14.2 you have Two Options:
Organise one of the qualified Open Judges off your own back (I will not do this for you) and arrange a time that suits you both between the OB hrs to redo the WOD, and kindly compensate them for going out of their way just to accommodate you!
Convince someone to do the Online Judges Course (here), have them judge you in the OB hrs, video your re-attempt and have it me by NLT 0900 Tues morning, so as I have time to review and validate it for you!
There will also be a Coached ‘SWIM CLINIC’ @ 11am at Brennan Park Pool
Team we are about setting goals which are normally outside of capabilities which make us strive to achieve success.
If you haven’t entered in the ‘Open’ for whatever reason (excuse), please have a watch of this video and have a honest internal chat with yourself and ask yourself this “what is my valid reason as to why I can’t give it a go?”. Then be prepared to answer it next time you are in.
If you find yourself with a valid reason as to why not…then the question is, “why aren’t I there supporting those who are giving it a go?”
So team, 14.1 is now behind us…Now we are on the road to 14.2!
Firstly, congratulations to all athletes whom have taken the plunge to defining their own individual fitness parameters by entering the ‘Open’. I know for a lot of you in the box and the larger CF ‘Bendigo’ Community, you are doing this for the first time and that in itself is a huge step…so be proud of yourself for giving it a go as I am for you!
Secondly, this week there will be a heats register that needs to be completed NLT 6pm each Friday night! If you fail to put your name down you will automatically be added to a time slot. This is not an excuse to just rock up whenever you want just before your heat (as that is NOT CF!). This is to ensure you are ready, warmed up and mentally prepared for your start time. You will not be able to put your name down until 14.2 has been released as we will not know how far apart the heats will be due to not knowing the length of time the WOD will go. Please do not text as you will not get a response. Come in and write your name down.
Thirdly, if you are not registered; this does not mean you can not do the WOD, you are more than welcome to turn up saturday at 7am and do the WOD without having your scores loaded to the games page, so get in and have a go.
Lastly, I would love to see as many supporters, family and friends get down to spur you all on as possible, so start dragging them off their asses and into the box Saty morning.
Here is the current ‘Leader Board’ for all Bendigo registered athletes.
Advance as far as possible in 12 minutes:
3 Split Jerk (70/50) *Alt legs
6 Split Jerk
9 Split Jerk
12 Split Jerk
….and so on… *Taken from the floor