So there's some fresh blood in the gym. Cool! but first things first if your not here to train go home!!!! in fact don't come in at all. The lack of energy you bring in does nothing for anyone but inflate your own ego. In fact your fooling yourself. Whilst it may feel cool being around friends socialising, thats all you are getting. Thats right you are getting NOTHING physiological out of your session at all. Yep NO GAINS, NOT ONE BIT!!!
If you lack in ability or technique that is fine. That is why we are here to learn together and improve. Remember ROOKIE respect those that have put more hours into their training and listen to their advice!
BE RESPECTFUL - BE RESPONSIBLE - ASPIRE (for perfection, greatness etc).
If you know this is you pull your head in and get to work. If you don't and continue to be selfish you will be reprimanded and called out. We are all about failing short and then improving and trying again because that is how we get better!
If you are lost and don't know what to do ASK someone WHO KNOWS!!! We want you to ADAPT, OVERCOME and then DOMINATE! We are here for you but only when you are humble and ready to work as a team.
Remember if you are not trying your best on any particular day (relative to how you feel on that day) this is not good enough! If you are mucking around being a goof, not good enough. If you are not doing the right technique because you cant be bothered, not good enough. If you are trying to be a hero lifting more than you have been told, not good enough. If you are looking for short cuts, not good enough. Don't pack up or set up gym or breakfast, not good enough.
IF YOU ARE READY TO TRAIN AND DO THE BEST THAT YOU CAN REGARDLESS OF YOUR ABILITY....THIS IS GOOD ENOUGH and i thank you for adding to the culture of Bighillths. You make and build the culture we have and it is good!
If you lack in ability or technique that is fine. That is why we are here to learn together and improve. Remember ROOKIE respect those that have put more hours into their training and listen to their advice!
BE RESPECTFUL - BE RESPONSIBLE - ASPIRE (for perfection, greatness etc).
If you know this is you pull your head in and get to work. If you don't and continue to be selfish you will be reprimanded and called out. We are all about failing short and then improving and trying again because that is how we get better!
If you are lost and don't know what to do ASK someone WHO KNOWS!!! We want you to ADAPT, OVERCOME and then DOMINATE! We are here for you but only when you are humble and ready to work as a team.
Remember if you are not trying your best on any particular day (relative to how you feel on that day) this is not good enough! If you are mucking around being a goof, not good enough. If you are not doing the right technique because you cant be bothered, not good enough. If you are trying to be a hero lifting more than you have been told, not good enough. If you are looking for short cuts, not good enough. Don't pack up or set up gym or breakfast, not good enough.
IF YOU ARE READY TO TRAIN AND DO THE BEST THAT YOU CAN REGARDLESS OF YOUR ABILITY....THIS IS GOOD ENOUGH and i thank you for adding to the culture of Bighillths. You make and build the culture we have and it is good!
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Thursday 10/09/15
Warm Up -
WOD/METCON:
In Pairs - do 3 efforts and move on.
(A)
Front Squat x 5 or x 10 reps
Bike 60 sec sprint
_________________
100 Burpees as a pair
(B)
Pullups x max effort
60 sec sprint
__________________
200 Sledge Hammers as a pair
(C)
Deadlift x 5 or 10
20 Second Dynamic Lunges
_______________________
100 OH Plate Sit Ups
(D)
Bench Press x 5 x 10 reps
20 Second by Plyo Push Ups
________________________
200 Alternate Rope Waves
REMAINING TIME = Core Work
Warm Up -
WOD/METCON:
In Pairs - do 3 efforts and move on.
(A)
Front Squat x 5 or x 10 reps
Bike 60 sec sprint
_________________
100 Burpees as a pair
(B)
Pullups x max effort
60 sec sprint
__________________
200 Sledge Hammers as a pair
(C)
Deadlift x 5 or 10
20 Second Dynamic Lunges
_______________________
100 OH Plate Sit Ups
(D)
Bench Press x 5 x 10 reps
20 Second by Plyo Push Ups
________________________
200 Alternate Rope Waves
REMAINING TIME = Core Work