200121 - Soapbox Thursday - "Reasons you need a coach!" :)
Goal Achievement: Assessing your current fitness level, defining your fitness goals, mapping out the necessary steps to achieve them, and tracking progress. These are the essentials of what a coach brings to the table. There are many people that go to the “gym” for years without seeing any adjustment to their level of fitness/health. It takes someone watching and planning to help make those strides toward what you’re actually wanting.
Safety and Proper Form: A critical component to success, coaches teach and hold their athletes to high standards of movement. This is almost impossible to do alone since as we fatigue and we can’t see ourselves, there’s nothing to stop us from falling apart with our form. Demanding coaches will make sure that you’re always doing the right and safe thing!
Motivation: Coaches do more than tell members do more than just give nutrition and fitness instruction, they also teach the principles of behavioral modification, and help people overcome the psychological barriers that keep them in an unhealthy cycle of habits.
Accountability: A committed coach will ensure you honor your commitment to yourself. We’ve all had moments of weakness when we cave to the pressures of television and pizza, or that extra hour of sleep. Coaches will push you to get to the gym and take care of business when other temptations arise.
Variety: Thoughtful programming by coaches creates an environment where in some workouts you get to shine and in some workouts, you are humbled by the experience. If you only work on the stuff you enjoy or are strong at, you’ll never see improvement. Variety not only keeps things exciting but it guarantees that you’ll see progress in all areas.
No Wasted Time: Your one hour class has a purpose, and a coach will maximize the time you invest. It’s your time to get the fitness you’re looking for so we try not to waste a single moment on anything that doesn’t mentally or physically benefit the athletes in some way.
Accommodation: Among the many skills a coach has, scaling/modifying/adapting things for athletes is one of the most important. There are goals set for each workout and the coach is there to give you the right amount of challenge and temper people when needed to accomplish that goal .
QOTD - First pet’s name?
WARM UP -
20 Mountain Climbers
20 Single Arm DB Alt. Clean and Press
20 DB Deadlifts
20 Mountain Climbers
MOBILIZE - Sprinter with Reach to Half Split with Reach
Down Dog with Reach
COACH PREP - Practice DB Snatches and set up for HSPU
Review Deadlifts and C&J - Add weight to bar
Perform practice round of 4 of each
WOD -
(A: Competitor)
6 Rounds
3 Minutes
(90 seconds b/w)
30 DB Snatches 45/35
15 HSPU
Rounds 1, 3, 5
MAX Deadlifts 135/95
Rounds 2, 4, 6
MAX Clean and Jerks
(B: Performance)
6 Rounds
3 Minutes
(90 seconds b/w)
20 DB Snatches 45/35
10 HSPU
Rounds 1, 3, 5
MAX Deadlifts 135/95
Rounds 2, 4, 6
MAX Clean and Jerks
(C: Fitness)
6 Rounds
3 Minutes
(90 seconds b/w)
20 DB Snatches 35/25
20 DB L-Sit Press
Rounds 1, 3, 5
MAX Deadlifts 95/65
Rounds 2, 4, 6
MAX DB Clean and Jerks 35/25
STRENGTH -
Tempo Deadlift @ 65%
5 sets of 5/5/5/5 x 2