Mon. 1-5-09
Warm-Up:
5 x 100 yrd. Runs (rest 30 sec. between rounds)
Partner band rows 5 x 60 sec. w/20 sec. rest between rounds)
W.O.D.: 30-20-10 reps of each
Wall Ball + Farmer Carry Overhead 100 yrds. KB + MMA KB Rows
BIG D's Bags O' FUN!
105lb., 115lb., 185lb. & 220lb. Sand Bag Carries 23 Feet
Rhythmic Rest & Mental Toughness in Training
One of the biggest factors limiting my own conditioning progress over the years has been the perceived need for more rest during fast-paced training. This has been remedied in my own training and has meant a marked improvement in my overall abilities.
During me earlier years of military service, going beyond what I thought I could do was a given and expected of me. As an Airborne soldier, "All the way, and then some!" was our motto.
Having a tough, experienced NCOs demanding this of me helped a lot. Having my fellow Paratroopers with me was a huge motivating factor also.
Now years later, much of my training is done in between training my clients, and almost always by myself. On my heaviest lifting days, rest is not a problem.
CrossFit really empasizes strong basic heavy lifts, such as squats, deadlifts, etc.The pace is not fast, and there is plenty of time to recover between sets.
However, on days we really fast-paced circuits (known in the CrossFit world as "metcon", or metabolic conditioning workouts) things get really tough very quickly.
Example 1:
Do five rounds for your best time of
800 meter run
30 reps kettlebell swings (2 pood/70lb)
30 reps pullups
per round
example 2:
Do 100 reps each for your best time of:
pullups
pushups
situps
squats
Since there is no warning on what is coming the next training day, we have to adjust rapidly, no matter what they throw at us. I have been constantly challenged by this training strategy, and have made good solid measureable progress since I began CrossFit in 2005.
Getting good times on the metcon workouts has been difficult for me (finishing a metcon workout is an accomplishment in itself). I know I am not alone in that. Factors were identified that needed to change, and those changes made a big difference.
When you feel like you're just not getting enough oxygen, your body feels like it weighs 1000lbs, and your moving through waist-deep mud, your mental toughness has to kick in. If it doesn't, you're done.
As you push yourself to operate on less and less rest time during rounds or sets, your body and mind begin to adapt. After a while, you need less rest during these times, and your performance improves also. It is very rewarding when you see these changes in your own training. Doing what seemed almost impossble a few months earlier, will help you to improve even more in this.
It's learning your own rhythm in training, or developing rhythmic rest, even though you're moving at full-throttle.
Much has to do with your mindset. You have determined that you will relentlessy pursue this task until it's done, period!
Your body will adapt if you don't give it the opportunity to quit.
Yes, I know we all have to be mindful of medical emergencies, that is true. However, many people stop way too early; they could have done more. They could have moved faster, longer and with better technique if they had removed the mental barriers they had put in place.
I've had the good fortune of learning from a number of excellent coaches/trainers over the years.
Coach Glassman, Mike Mahler, Jeff Martone, Dave Schmitz, Bud Jeffries, Rich Lansky, Tom MItchell I've been blessed to learn from in person. Others I've received a lot of help from through their excellent training resources like Zach Even-Esh, Diesel Crew, and more.
All of these people excel in what they do, and how they train others. All of them know how train with extreme diligence even when they train alone (or should I say, especially when they train alone).
Getting back to my original point, in closing, it is vital to learn your own training rhythm. You probably don't need nearly the amount of recovery time you thought you did. Your body can do more than you've asked it to.
Let me illustrate this by paraphrasing NAS Master Heavyweight Strongman, Tom Mithcell. Tom said most people could be this strong, but they just won't do the work.
He said you had to go where you were afraid to go in the past. When I spoke with Tom the last time, he was ranked number one in the USA in his division.
Demand more from yourself, both menatlly and physically, and you'll go where you were afraid to go also, I did.
Sat. 1-3-09 NO BOOT CAMP TODAY!!
Hey Crossfitters,
It’s a brand new year and we have a brand new gym to move into. We’ve come along way in the past two years. I’ve had the pleasure of meeting and becoming good friends with many great CrossFitters through this program. Each one of you have become like family to me. I truly appreciate your support and commitment to the CrossFit program and to me. I look forward to many more years training everyone and watching each one of you succeed in reaching your fitness goals.
I will not have class on Fri. 1-2-09 and will not have BOOT CAMP on 1-3-09. I will be in the process of moving our equipment into the new facility and getting it ready for everyone on Mon. 1-5-09 for our first W.O.D. in our new HOME.
For the month of January we will be using a 1500 sqft. temporary unit to do our WOD’s out of until Feb. 1st, ’09 when our bigger 3000 sqft unit is complete. Please hang in there with me through this transition period. It will be worth the wait once our new CrossFit training facility is complete.
New address is: 16120 San Carlos Blvd. Unit 4 (next to Metro PCS)
Parking in the back available
Back of bldg. (Unit 3B)-Temporary CrossFit Unit
Front of Bldg:Vegas Experience Metro PCS Unit 4 Evolved Athletics/CrossFit
Fri. 1-2-09 NO CLASSES TODAY!!!
Hey Crossfitters,
It’s a brand new year and we have a brand new gym to move into. We’ve come along way in the past two years. I’ve had the pleasure of meeting and becoming good friends with many great CrossFitters through this program. Each one of you have become like family to me. I truly appreciate your support and commitment to the CrossFit program and to me. I look forward to many more years training everyone and watching each one of you succeed in reaching your fitness goals.
I will not have class on Fri. 1-2-09 and will not have BOOT CAMP on 1-3-09. I will be in the process of moving our equipment into the new facility and getting it ready for everyone on Mon. 1-5-09 for our first W.O.D. in our new HOME.
For the month of January we will be using a 1500 sqft. temporary unit to do our WOD’s out of until Feb. 1st, ’09 when our bigger 3000 sqft unit is complete. Please hang in there with me through this transition period. It will be worth the wait once our new CrossFit training facility is complete.
New address is: 16120 San Carlos Blvd. Unit 4 (next to Metro PCS)
Parking in the back available
Back of bldg. (Unit 3B)-Temporary CrossFit Unit
Front of Bldg:Vegas Experience Metro PCS Unit 4 Evolved Athletics/CrossFit
Thrs. 1-1-2009 HAPPY NEW YEAR’s DAY!
Hey Crossfitters,
It’s a brand new year and we have a brand new gym to move into. We’ve come along way in the past two years. I’ve had the pleasure of meeting and becoming good friends with many great CrossFitters through this program. Each one of you have become like family to me. I truly appreciate your support and commitment to the CrossFit program and to me. I look forward to many more years training everyone and watching each one of you succeed in reaching your fitness goals.
I will not have class on Fri. 1-2-09 and will not have BOOT CAMP on 1-3-09. I will be in the process of moving our equipment into the new facility and getting it ready for everyone on Mon. 1-5-09 for our first W.O.D. in our new HOME.
For the month of January we will be using a 1500 sqft. temporary unit to do our WOD’s out of until Feb. 1st, ’09 when our bigger 3000 sqft unit is complete. Please hang in there with me through this transition period. It will be worth the wait once our new CrossFit training facility is complete.
New address is: 16120 San Carlos Blvd. Unit 4 (next to Metro PCS)
Parking in the back available
Back of bldg. (Unit 3B)-Temporary CrossFit Unit
Front of Bldg:Vegas Experience Metro PCS Unit 4 Evolved Athletics/CrossFit
Evolved Athletics, Inc.
2009 Training Plans
New Member ONLY - Initial Sign Up: $120.00
(6-semi-private sessions + 2 weeks of Team Group Training + 4-Sat. BOOT CAMPS)
Single Member-Team Group Training Plan
1 Month Training Pay as You Go: $120.00
Month to Month EFT: $99.00 (no contract)
3 mo. Paid in Full: $267.00 (SAVE $93.00)
6 mo. Paid in Full: $504.00 (SAVE $216.00)
12 mo. Paid in Full: $948.00 (SAVE $492.00)
Married Couples- Team Group Training Plan
1 Month Training Pay as You Go: $188.00
Month to Month EFT: $178.00 (no contract)
3 mo. Paid in Full: $480.00
6 mo. Paid in Full: $900.00
12 mo. Paid in Full: $1680.00
Family- Team Group Training Plan:
(Up to four family members)
1 Month Traininig Pay as You Go: $376.00
Month to Month EFT: $366.00 (no contract)
3 mo. Paid in Full: $987.00
6 mo. Paid in Full: $1860.00
12 mo. Paid in Full: $3480.00
Youth-Team Group Training Plan (12-19)
1 Month Training Pay as You Go: $75.00
Month to Month EFT: $50.00 (no contract)
3 mo. Paid in Full: $129.00
6 mo. Paid in Full: $180.00
12 mo. Paid in Full: $240.00
DISCOUNT- Team Group Training Plan
Police, Fire, S.W.A.T.,
Coast Guard, Corporate-(10 or more employees)
1 Month Training Pay as You Go: $75.00
Month to Month EFT: $50.00 (no contract)
3 mo. Paid in Full: $129.00
6 mo. Paid in Full: $180.00
12 mo. Paid in Full: $240.00
