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Wed 28/2/18 : Pillars of Fitness Success at Canberra Gym

By Scotty 0

Over the coming weeks I will post up a few of my main Pillars for Health and Fitness success here at CrossFit SFS Canberra, which suits as we are right in the middle of our 6 week SFS Challenge with the Chief Life.

Pillar #1 : PATIENCE

Let’s be honest today is a microwave society, a culture in which we want to see results right now. And with the advent of new technologies, in many aspects of life, we often do get what we want right away.

Unfortunately, the field of health & ftness and when it comes to our body it does not work like this.

This is where most people fall off the bandwagon, expecting to see visual results in a week or two, and not getting what they want.

What you need to know, is that it is going to take time to see results; there’s no way around it. While you should be able to start noticing improvements in strength and endurance within the first two or three weeks.

FACT : It generally takes up to 4-6 weeks to start seeing physical changes on your body.

Be patient, and stay consistent, and I’ll be willing to bet that over time, you will be pleased with your progress.

Warm up
500m row
2 rounds
10 Cossack squats broom
10 pass thru
5 snatch balance Bar (broom)

Every 2 min for 10 min (5 sets)
3 posi snatch @ 60-70%
Hi hang | Hang | Ground (power snatch if you cannot full squat snatch)

2 rounds for time
50 wall ball
20 CTB
20 KBS 24/16kg
50 DU (150 singles)

Mobility or

Accessories if time
A. Gymnastics for quality
3 rounds
30 sec HS hold on wall
30 sec supaman hold
30 sec max ring dips (use band if needed)

B. Core
3 rounds, 30 sec each
Hollow rocks
Side raises (L)
Side raises (R)
Ab Mat sit ups

author: Scotty


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