Greatness comes from Joy…and a truck load of Hard Graft.

If you can’t find Joy in the path you are on and what you are working toward now,

how do you expect to find Joy when you get there?

I experienced 2 great lessons this weekend. Ones that we all ‘know’, that we’re all told over and over yet few truly believe or adhere to.

While at Wookey Hole Caves on Saturday, I was aggressively reminded that Greatness takes time. In our modern, consumerist, “now” society I think that many of us (certainly, not all) have collectively forgotten just what is required for true success to be achieved. There is a sense of entitlement pervading society; there is the belief that we somehow deserve success without having to put the true effort in to achieve it – we look at the cover models of Mens Health, or at Olympians, or CrossFit Games athletes and think, “I should be be there”. Yet, when you look around a cave formed over 10s of 1000s of years, and wonder at the splendid magnificence of it, you see that genuine greatness really does take time. When it was explained to us how the larger, 73 foot high caverns were formed, some beginning with nothing more than dripping water, you can’t help but make a comparison with modern life. I have my goals and I regularly get upset and frustrated that I have yet to achieve them. I often decry the length of time this process takes, missing the small gains along the way, focusing on the distance yet to travel. And I get upset because I feel that I deserve to be there by now. I put the effort in, I believe, and I am entitled to see the success NOW.

But life isn’t like that. Success takes time. Not only that, the successes along the way need celebrating too. I have no idea just how big that cavern is going to be in another 100, 1000, 10000 years but it’s pretty goddamn amazing now. I don’t know how strong, fast, flexible, powerful I will be next year, in 5 years, or in 10 years time, but I have put a lot of effort in and I am in a pretty outstanding place now. As long as I keep chipping away at it, one drop at a time, the only way is success.

The other lesson – Joy enables that Greatness. We were treated to a circus display from the Wookey Hole Circus School. These children and teenagers train 3 times per week and the ages seem to range from about 7 years to 17 years old. They showed off juggling, trapeze skills, strength, rope work, incredible balance & acrobatics, high unicycles, etc….it was clearly a physically and mentally tough performance for them all. There were some minor errors in the latter, and more complicated, stages but there was one thing that stood out throughout, especially during the minor mistakes – the sheer joy on the faces of those taking part. It  was amazing and incredibly uplifting. They were laughing at each other, constantly smiling, helping each other, and willing each other on through every moment. It looked like the world’s most fun ever and they were right in the centre of it. Sure, they had to demonstrate intense concentration to achieve some remarkable feats but never once did it look like pressure. At all times, it just looked like they were messing about with friends.

This is such a key lesson in life. When we look back, do we want to focus on the minor mistakes, the what-ifs, the could-have-beens, the oh-so-closes…..or do we want to look back on those moments of sheer joy and success with friends and family? Those fun-filled events where you achieved so much with a grin on your face, no matter what the adversity in front of you. I took a lot from this, especially as a parent to the Warrior Princesses.

Funnily enough, as I was thinking about this post, Andy Murray (tennis player bloke off the tele) was talking about this year’s Wimbledon prep. He said that in previous years he focused on the process, the preparation for winning-at-all-costs, that he didn’t really enjoy the success when it came. This year, he’s just enjoying his tennis, taking it how it comes and celebrating each little victory with a smile – a perfect case in point. Here’s to you and a third Wimbledon title, Mr Murray!

Strength

5-3-1 Strict Press

62.5kg / 70kg / 80kg / 85kg (F) / 82.5kg PERSONAL BEST!

So, 38 years old and still getting strength personal bests! Smash! It’s a 2.5kg PB over a lift 2 years ago. If I’d had a bit more time, I suspect I would have got the 85kg on another attempt too. BIG SMILES!

MetCon

For Time:

  • 50 x Double Unders
  • 10 x Clean & Jerk (Power) @ 50kg
  • 40 x Double Unders
  • 8 x Clean & Jerk @ 60kg
  • 30 x Double Unders
  • 6 x Clean & Jerk @ 65kg
  • 20 x Double Unders
  • 4 x Clean & Jerks @ 70kg
  • 10 x Double Unders

Time: 8:54 Rx

This would have been even quicker, had I not stopped to put my Vivoactive HR watch on to monitor!! Still, that took less than 5 secs so not exactly a game breaker 😀 😀 The temp here in Devon is peaking at about 28C which added to the spiciness of it all too. When I threw my scores on the the CF Watford Coaches WhatsApp group, I then found out that the head coach had increased the weights on-the-fly as she thought it would be too easy for people. Personally, I think it was absolutely bang on for my own requirements and I went for it. Thoroughly enjoyed it too!

Coming Up Next….. “Don’t let the shit get in the way of Your Time”

 

Zombie Apocalypse…I don’t have to be the fastest. I just have to be faster than the other guy.

I threw myself out of bed this morning, excited and genuinely motivated. Sure, it doesn’t always happen that way  (as Mrs Regular Reader will know), but after an under-par performance in a couplet last night (Kettlebell Swings and pull ups…..Lots and lots of them), I really wanted to make amends. 

Plus……today is FIGHT GONE BAD day!

A benchmark among benchmarks, FGB is a brutal, high volume / low weight engine workout. Feared by many, I saw this as an opportunity.

So it was with proper whooping joy that I bounded in to CF Watford this morning. Yeah, the large Costa Americano ‘might’ have had something to do with it but it was mostly just me.

The excitement was well noted, as it was during max height box jumps last night (44″), and it got me thinking again about my ‘why’.
Why do I get excited by my fitness? why am I enthusiastic about hard charging the box and putting myself in to a dark, stinking pain cave?

The standard answer: I will be that 50+ year old who is throwing a long pass out wide to my rugby playing daughters at the park. I will be the dad on sports day that my daughters are proud to see winning the parents’ race. I will be the old man helping others move in to a new home, shifting furniture that someone half my age struggles with.

The real answer: I will outrun you when the Zombie Apocalypse comes. 

It’s survival of the fittest, baby! 

Global pandemics, war, environmental disasters, zombies. My family needs me to be on my game to protect them and lead them to survival when the time comes.

Am I the strongest? No. 

Am I the fastest? No.

But I don’t need to be. I just have to want it more than the me of yesterday, and the guy next to me in the fight for survival.

Zombie Apocalypse – they’ll get you before they get me 😀

I am that guy who finds the deactivated escalator to walk up.

With that, Fight Gone Bad was up on the board today and I was grinning from ear to ear. Some 5RM Deadlift work first, I kept this at around 85% of my 5RM, with 140kg lifts. Intentionally not hitting the heights, I had bigger fish to fry today.

Fight Gone Bad

3 Rounds

1 min on each station, Max Effort 

  • Wall Balls, 9kg to 10′
  • Sumo Deadlift High Pull, 35kg
  • Box Jumps, 24″ (standard is 20″ for this)
  • Push Press, 35kg
  • Row for KCal 
  • Rest

Total: 326 – a 13 rep improvement on a year ago.

https://beyondthewhiteboard.com/workout_sessions/31616467

So, with the world going to hell in a handcart, I’m setting myself up for the survival of my family.

Zombies….they’re coming 😉

Strength down, Engine up. Happy for Now.

20170531_184326

Update

Sweating and heaving my way through the 3rd round of 800m Run + 21 x Power Cleans (@60kg) yesterday, it struck me that my barbell cycling and basic strength has taken a bit of a dip recently. Entirely expected, this is due to the increased attention that I’ve placed on training for the Swim/Run event coming up and the associated decrease in time therefore spent in CF Watford. I had initially worked it so that I’d still be getting enough CrossFit time in but work has a habit of rudely getting in the way of my personal life and so I had to make the decision to focus on one thing at a time!

Of course, it was also notable that my third 800m run was almost as fast as the first! So, what I lose in one area, I gain in another; let’s face it, barbell work is a lot more fun than running though so once this event is over, while I’ll keep up the open water swimming, it’s back to the box for strength!!

Open Water Swimming

20170531_182907

Having tried 3 lakes recently, I’ve settled on one that I didn’t even know existed until last week. Merchant Taylors School, Northwood, has a beautiful lake that is open to swimmers every Wednesday evening during the warmer months. At £6 per session, the 750m loop is a little puddle of heavenly joy. The school provides ample parking and  wonderful changing facilities to the managerial ‘club’ from Hercules Events. What I would say though is that while the chalkboard might read, “20C” as the temp, this is only true for the shallower areas of the lake! There are certainly some cooler spots that unexpectedly leap on you as you splash your way around the circuit 😀 I completed 2 laps (1.5km) this evening in 33 mins. The limitations of my Garmin were evident though – it is absolutely ninja at calculating pool swims but ropey outdoors; I did know this to be the case before it was purchased. That said, it could have been the app I was using – next week I’ll use the stock triathlon app that comes with it.

20170531_192431

Running

I didn’t manage to get out on a long distance run last week. 7 miles the week before as far as I’ve succeeded in so far. Keeping at around 7min 30sec per mile, I am quietly confident about the event overall. I’ve not yet practiced transitioning from swim to run but liberal application of Shea Body Butter should make the job easier! 😀 😀

CrossFit

In amongst the endurance work, I have been enjoying 3-4 sessions of CrossFit per week, including garage sessions too:

20170528_080836

I had intense Glute DOMS from Rear Rack Reverse Lunges (90kg) 2 days prior. I’d have hoped for at least a minute faster than this but to be honest, I was happy to get through it alive 😀

Nutrition

  • Carbs: 35%
  • Fats: 30%
  • Protein: 35%

Total KCal: 2300 + exercise deficit

This continues to be my plan, but with a recent tweak. While I set my total at 2300KCal based on bodyweight and requirement to get a little bigger and a little stronger, I didn’t take in to account KCal expended during exercise. This has resulted in my weight remaining pretty stable at 82kg. Since receiving my beautiful Garmin Vivoactive HR for my recent birthday, coupled with the heart rate strap, I have begun tracking my expenditure a bit more. Now, this is fraught with error, I get that – in order to not blow my good work prior to Summer hols, I am taking that watch’s assessment and reducing it by 10-15% before adding the total to my daily intake requirements. I shall continue to monitor body composition over the next month or so to note changes.

 

So, there’s the update for now. Once things calm down a bit with work and training, I’ll pick up the blog a bit more. Until then, have a peaceful and safe evening, wherever you are. x

Setting an Example, Out at the Front, not at the Top.

 

We are the Coaches.We are empowered and entrusted to develop the health and wellbeing of athletes. We have a responsibility to Deliver. We Set the Example. We Lead from the Front.

This statement I firmly believe in and I would like to take this time to break it down.

The Whiteboard. Being a coach to athletes is not about being at the top of the whiteboard, day in and day out. As a coach, there is certainly a degree of credibility that comes from being in the top few % though. Who is going to follow the person who doesn’t demonstrate a strong level of all round fitness, regardless of their competencies. At least, not in this game, perhaps more so in elite, specific sports where the coach is intentionally detached from playing but who has demonstrated high levels of competence as a dedicated coach. In fitness, you trust the person who demonstrates fitness. As coaches, it is our job to make those around us better than us and so there will always be people above us on the whiteboard. Plus, time spent coaching is time spent not training which will have an impact.

Communication is about more than words. It is the sum of our words and deeds. Simply put, we cannot expect athletes to listen to what we say if we don’t follow it ourselves. We are being watched ALL THE TIME. Our words are just part of what we are saying. How we act, how we move, the example we set…these are powerful messages. Don’t get me wrong, I am hardly the most virtuous CrossFitter out there. I like chocolate, I like a little cake sometimes and I drink too much caffeine in the form of Monster Zero (yep, I do); I may or may not have a secret thing for Cool Doritos too. But in front of the athletes (and 80% of the time generally), it’s professional, competent and leading by example. While on communication, be careful to not overstep the bounds of your own knowledge – not rumour or heresay, knowledge. Bad advice and guidance, no matter how well intentioned, is bad advice and is not guidance. Seek help the moment you are outside your comfort zone. And then go and dive in to the books and learn!

Programming. If we are following completely different programmes then how do we sell our programme to the athletes? Standfast those on competitor programming vice General Physical Preparedness (although CrossFit opposes this view too), but if you turn up and stroll to the other end of the box to do your own thing while others are sweating in a heap on the floor then it screams, “this programme isn’t good enough for me but it’s good enough for you”. Back to my previous point about not being top of the whiteboard, you still have to be ON that whiteboard. Athletes want to see how they measure up against you; as coaches, it’s good to see where you measure up too.

Nutrition. In the words of the guy who took me through my Level 1, 5 years ago, “here be monsters”. Nutrition is a thorny subject – everyone is set in their ways, there are thousands of competing ‘diets’ and approaches. However, one thing that almost all agree on is to reduce/remove refined sugars, have some starch, have some nuts & seeds, eat lean protein, eat tonnes of beautiful, green leafy veg (REAL FOOD). Within that, you can weigh/measure/count what you like within your preference. Personally, as you know, I weigh my food for 5 days a week and see considerable benefits by the 35% Carbs / 35% Protein / 30% Fat model. Of course, quantities of each do depend on your activity levels and goals. BUT what is not included are heavily processed, manufactured, brightly coloured products that contain clearly artificial ingredients but which have killa names obviously designed to get you to part with your cash as quickly as possible.  As coaches, it is hard enough attempting to talk about basic nutrition while competing with highly-funded advertising, what is even harder is if trainers in your profession advocate them too – I should mention that this is not a common occurrence in CF Watford; it really isn’t. I’m merely highlighting a point as something that I have witness. The only way we can compete with dissociated advertising is with the up-close-and-personal approach that a coach delivers.

Effort. We might not be the best in the box. Our mobility might not be where it should be. We will have our ‘goats’ too – things to work on. But as coaches, we demonstrate the effort required to get to that next stage of fitness. We put in the full range of movement in the burpee box jump, and we explain why. We fight to maintain external shoulder rotation in the shoulders during overhead squats, and we explain why. The athletes have to see that we work as hard as they do in every facet of the coaching session. You might not think it but they are looking to see your progressions too. And this goes for that 6am session that we really didn’t want to get out of bed for too. The athletes made it, we need to bring our A-Game, even if we don’t feel like it.

Scaling. We might Rx most things…but we didn’t used to. Not only that, we shouldn’t always, either. Scaling plays its part in all our development but the coach scaling a workout occasionally will also send the message to some of the more ‘determined’ athletes, “hey, if coach is scaling, perhaps I should too”. You might have told that to scale a thousand times but nothing demonstrates “leave your ego at the door” better than actually doing it ourselves.

Jumping in on WODs. This is a habit that I started getting in on but have now drawn back from. CrossFit is not cheap. It is far more expensive than typical gym memberships, despite not having the free towels, DVD memberships, spas, beautiful changing rooms and TVs. It is expensive because athletes pay for the value that a coach brings in giving them the personal attention throughout the 60 mins of the day that they invest in. It is our duty to unrelentingly pursue their progression and development. If there is another coach present to take over then dive on in – athletes do want to compete against the coaches, after all. But ultimately, they pay for coaching; they didn’t pay for globogym.

So, that about covers it, I think, although I’m sure I’ll think of something else as soon as I publish this.

Is there anything you look for in your coaches? Are there strong examples out there that we could learn from? Are there bad examples out there that we can learn from?

Answers, not on a postcard, but in the comments box below.

Cheers.

Bring a notebook, support your local coach

“1930 Night Ninjas, bring a notebook, it’s in your interests 😈”

If there was one behaviour I could change at the local CrossFit level,  it would be for the athletes to bring a notebook to class.

As coaches/trainers, most of us are a bit geeky about seeing positive change in our charges. We read articles on programming, movement, fitness, nutrition, et al, often late in to the night, even when we know we have a 6am session to prepare for. We’ll take a question from an athlete and go away to find the answer as soon as we can. We like being innovative in delivering classes, ensuring as many people get the benefits of time with a qualified trainer as possible. We’ll explain why the workout is the way it is, what the athlete will get out of it, why the programming is structured this way or that.

We do this because we genuinely care about athletes’ development. We want to see growth and change; it’s why we become trainers and coaches.

And so it is so incredibly frustrating when a strength portion of a WOD calls, rightly, for the class to work at a certain percentage of a 1RM and for the response to be, “I don’t know what my 1RM is” despite us having spent the previous cycle working up to one. Or to suggest scaling and for the question, “what should I scale it to?” despite you having just spent the warm up working up to the correct weight or rep scheme. My particular favourite – being blamed when an athlete has to change the weight half way through a WOD because, “you didn’t tell me what to scale it to so I rx’d it”.

You’re right, I didn’t tell you. I didn’t tell you because typically, we have classes of 11-16 people. We have a membership of about 100 people. As a coach, I could not possibly hold on to all of that information – if I could, I wouldn’t be a CrossFit trainer, I would be a maths professor working on the Mars lander programme. This is the responsibility of the athlete. Only you know what you got last time, how many reps you did, how fast you went, what your weakness was and what your strength was. Yes, as coaches we need to know our athletes, I fundamentally believe that, but I cannot know your 1RM Push Press or how fast you can do 50 Bar Facing Burpees.

Bring a notebook to class.

Not a phone.

A notebook.

I know it sounds patronising but consider the effort a coach has gone to in order to give the best they possibly can to a class of people driven by their own distinct, individual goals and motivations. We could turn up, turn on the lights, shout “3,2,1, GO!”, sit back and then clear up after (we do these things too, and more). Would that be worth your money when you can go to any generic branded gym and do that for a fraction of the price? It certainly wouldn’t be worth my time to get out of bed at 0515 every day if that was all I was going to give.

Please, bring a notebook. Make a note of the workout. A quick note of your top lifts in the session and jot down your time / reps for the WOD. Add a line on which bits you struggled on and where you excelled – that’s all there is to it.

Then, when the coach suggests you spend 5 mins before a WOD working your weaknesses, such as double unders, pull ups, handstands, whatever, you can look back and immediately identify where you are currently imbalanced in your fitness journey. When the board says, “Push Press 5 x 3 @ 85% 1RM”, you can quickly flick back through and know your numbers. When the MetCon has, “20 x Deadlifts @ 70kg”, you can look back and see that you managed 15 unbroken last time and so have a goal of 20 unbroken this time! We can’t possibly know all of this stuff about you, only you can.

So, help out your local coach. If they put the effort in to give you the best possible route to your goals, do your bit as well. Taking a photo doesn’t count, you can’t reference it quickly or write notes on it.

Get a notebook.

 

Here, I’ll even give you a link, because I’m a coach and I care: Mega Cheap Notebooks

Level 2 CrossFit Trainer now, don’t you know.

Some months ago I realised that my Level 1 Trainer qualification was about to expire, after 5 solid years of training others in 3 boxes (1 of them my own). I took some time to reevaluate whether or not CrossFit Coaching would have any part in my future before shelling out another $1000 on another course.

You see, for coaches there are negatives as well as the considerable positives of developing other people. Not only do we get in to the box that little earlier, set the place up (and tidy it, more often than not), and leave later, but for many of us it comes at the not inconsiderable sacrifice of our own training and fitness. That one spare hour in the day that many use to fit in their training, for us is that same hour that we coach others. It’s slightly different if you own a box but even then not too much. 

I’d identified this issue at CrossFit Keelhaul and then it transpired too in CrossFit Plymouth. Of course, it’s the same in CrossFit Watford. Despite this, I’ve made strong advances in my overall fitness attributes; I even set a new Clean personal best yesterday after 18+ months of trying. However, it was “only” 103.5kg, a solitary 1kg (2.2lb) improvement. Compared to others of my CF experience, I am well off of the mark by about 5-10kg. Still, it was an improvement and I’ll take it! I’m not sure that many athletes see the distinction between the coaches and the athletes, often perhaps thinking, “well you work here, you should be the fittest”. True, we should be among the fitter members but most often we won’t be at the top, especially if you travel from afar to coach- there simply isn’t the time to get both in. 

It could be argued that we could take part in the sessions. I’ve never been comfortable with this approach although, yes,  I have done it. Athletes pay to be coached. This isn’t Globogym (“we’re better than you!  And we know it!”) where you check in, get ignored by the ‘trainers’, do you your thing alone and leave. CrossFit is different. As coaches, we do care about our charges. While we want them all to be safe, more than that we want them to improve and soar, exceeding their own expectations, and smashing goals. We can’t ensure that if we take part too. At intensity, movement becomes shitty and patchy – we’re there to sort it out.

And it was the Coaching of others that swung it for me and prompted me to look at the Level 2 course.  Discussing it with Charlie & Hat, they offered to front up the cash and then I’d pay them back in coaching sessions. With military discount of $200, that brought the cost down immediately.  Another £180 of military funding, plus VAT rebate on it made it much more palatable and so it was last weekend that I found myself at CrossFit Perpetua in Battersea, London.

Immediately greeted by Bobbi, a belle from North Carolina, the long haired, big bearded Matt from south Wales and “I left the navy recently so am letting the hair hang out” McCoy from Scotland (and head coach at CrossFit Thames), we sat ourselves down and awaited the knowledge.


From the outset, it was pacey but very well structured. A much smaller gathering than the Level 1 Course,  there was an obvious focus on us from the coaches.  The aim of the course was to focus on coaching others in the 9 foundational movements, as well as group management. We held each other in front squats, overhead squats,  presses, etc, and analysed the positions to the nth degree before highlighting appropriate language and cues to develop the positions of others. We deep-dived in to programming methodology and had a no-holds-barred presentation on how CrossFit should be delivered as a programme, even if as affiliates we really are encouraged to build as we see fit. No questions were off limits and I took the opportunity to dig in to some nutrition information despite it not being on the programme.

We were assessed throughout,  encouraged, and given brutally honest feedback.  All 3 coaches were absolutely critical in their assessment and pulled no punches. It was exactly what I needed. After 5 years, you do become a bit soft, lazy and set in your ways. You need professionals to step in and break it up, give us fresh perspective and,  perhaps more importantly, reenergise and reenthuse. Enthusiasm was definitely their watchword. I don’t know if, as individuals, they are always like it but they held extremely high energy levels for the whole weekend.  We were treated to 2 workouts too, one MetCon and a heavy strength. Both were delivered in the manner of a ‘ideal’ lesson plan and I took considerable notes throughout.
The collection of coaches from the UK and the world who made up our 21 person contingent was immense. Australia, Denmark, Holland, Croatia, USA….all brought their incredible experiences to bear as we learned about and from each other. It is a testament to the genuine life-changing abilities of the CrossFit community that people are willing to travel so far and wide to learn and progress. I truly believe that many of us will stay in touch as our own journeys succeed onward and send upward.

We departed late on Sunday afternoon, a little battered and stretched, new certificate in hand, and definitely with a spring in our step. I feel as I did after the Level 1, ready to employ everything I’ve learned with the athletes, and with energy. 

Next up for me will likely be to get stuck in to the Anatomy Primer and to do a few of the online courses. 

In the meantime, it’s about the athletes.

I’m feeling motivated.

The Ultimate HIIT Workout Book – Hoyles Fitness – Excellent.

It gives me genuinely great pleasure today to present a review of a product that has been sent to me this week, a book of HIIT workouts from Steve Hoyles of Hoyles Fitness.

20170422_210456

The Author

Steve Hoyles is a strength and conditioning coach of over 10 years experience, having coached 1000+ athletes to specific goals. Steve takes a no-nonsense, efficiency-based approach to fitness, achieving top quality results without compromising the athlete’s quality of life along the way. He is a coach who leads from the front, never asking his athletes to undertake something that he couldn’t demonstrate himself (and to a high quality). He is a coach of a type that I trust and respect.

The Book

Immediately on picking up the book, you know you’re getting quality. It is quite small, yes, and we’ll come to that. The wording, imagery, layout and formatting are all professional and modern. This is not a locally produced, fast-buck production. The language throughout is easy to read, no bullshit and easily referencable. Steve makes it clear that the function of the book is to deliver high quality workouts that can be chosen by the reader to suit their situation and available equipment, delivering excellent results swiftly. You will find brief explanations of High Intensity Interval Training and its value but, rightly so, the book does not major on the science behind it, getting to the worthwhile stuff as soon as possible. Trust him, he knows his stuff. I mentioned that it is a small book. Do not be fooled by the size. This could be THE book that you’ll carry with you, either in paper form or eBook, while travelling, on holiday, in unfamiliar surrounds, or simply as your go-to set of workouts. It is for everyone, regardless of age, sex, experience.

20170422_213534

The Workouts

The book is not a training programme, nor does it claim to be. It is a selection of graded, highly scalable workouts that can be dipped in and out of to suit the athlete. That doesn’t mean that the workouts couldn’t be used to form a structured programme, and Steve can help with that, but this is to give the athlete something to use to their own ends.

20170422_210642

The workouts cover 5 modalities:

  • Kettlebells
  • Sprints
  • Barbells
  • Tyres
  • Rowing

Before undertaking any of the workouts, there are notes to account for the experience and fitness of the athlete, offering recommendations for scaling wherever necessary. This is important, as it is with any fitness publication but more so when approaching High Intensity training with real world objects such as kettlebells, barbells and tyres. Steve offers demonstrations of movement standards and progressions on his YouTube channel at: here.

20170422_213107

HIIT is TOUGH, as any modern S&C coach or practitioner knows. It is what makes this type of training SO effective, and boy are these workouts effective. Ranging from 4 min Tabatas, through 10 min Hill Sprints, up to 20+ min “Never Again”, there is something for all requirements. This makes the range of workouts eminently suitable to a structured General Physical Preparedness (GPP) programme, should you need it. Just be prepared to push yourself to a whole other level if you open this book.

Summary

You can probably tell from my excitement that I really love this book. I’ve been fortunate to have been given a digital epub and I won’t be giving it back. I travel a lot, being the Nomadic CrossFitter, and this’ll be downloaded to my laptop, tablet and phone. It covers everything I’d want from a selection of workouts and if I’m away for any length of time, I can easily programme these to accomplish against all 3 metabolic pathways, ensuring my fitness is not only maintained by significantly enhanced.

Thanks Steve, cheers for the chance to review this.