After 3 years of coaching, I still have moments where I’m reminded how lucky I am to be part of something that helps change peoples lives. I had one of those moments today that I want to share, and I promise it has a point at the end that directly relates to all of you. On August 14th, I had my first training session with a client that was super motivated, and completely de-conditioned. To top it off, he has herniated discs in his back from a life of hard work which really affected his quality of life, specifically his ability to play with his kids the way he wanted to. Like everyone else, he did “baseline” on his first day so I could evaluate his current fitness level. After completing the workout in just over 10 minutes, with push ups from the knees and ring rows, he was in a ball on the floor… dying (sound familiar?). Day after day, week after week he kept showing up and putting in the work. Yesterday on October 14th, exactly 8 weeks after our first session I retested him on “baseline” and was blown away by the results. He completed the workout in 5:26, with push ups as prescribed, a beautiful set of 10 unbroken kipping pull ups to finish it off, and after about 30 seconds asked me very casually “OK, so what’s next?” These results are not typical but definitely possible if you have the drive and determination. This program only works as well as YOU MAKE IT WORK. You, your coaches, and the community are a team, but YOU are the star player. Testing, retesting, and record keeping is very important in CrossFit because we can track, and have tangible evidence of our progress. Tomorrow you will all return to that fateful first workout and help me build a continuum of fitness for our gym. In the future, I will be able to compare other people’s fitness level on their first day to our community. Please hit this hard like you would a benchmark, it’s that important! Conditioning: “Baseline” 500M Row 40 Air Squats 30 Abmat Sit Ups 20 Push Ups 10 Pull Ups **You will have 3 attempts at this to determine your fastest time. Rest at least as long it takes for you to do the workout and more if you’re not fully recovered. Partner up with each other to count reps, one works while one counts, then switch when completed. Mobility: Spend 3 – 5 Min on each side smashing the anterior shoulder capsule with a lax ball Spend 2 Min on each side smashing the hip flexors with a lax ball Spend 1 Min on each side in a couch stretch against the wall
Posted on: Wed, 15 Oct 2014 05:37:54 +0000