It is super important to have a goal to guide your training. It helps you strive for better results every day. So the question is: Do you have a goal?

If the answer is No. You need to think of something you really want out of your training at SPC.

If the answer is Yes. First of all, fantastic:) but do you then have smaller goals set out to help you get to your main goal? If not then here is what you need to start looking at doing.

We want all our members to achieve as many goals during the year as possible. That way we know and you know, you are getting closer to your main goal.

If you haven’t reached a small goal yet, first have a look if you have smaller goals in place and if you do are they really small goals which are easily achievable within 1-2 months or are they almost impossible to reach within a couple of months?

Example: Handstand push ups:

Month 1: Work on improving normal push ups and get into an A-frame.

Month 2: Try a push up in an A-frame and get into a Handstand with feet on a box

Month 3: Work on wall climbers and wall facing handstand push ups with a riser.

Month 4: Kick into a handstand against a wall and work on handstand push ups with a decreasing riser

Month 5: Get your First HSPU

This could seem like a long process and you might be at a different stage altogether with this particular exercise but if you know you could achieve all the skills you need in 5 months it doesn’t seem that bad does it?

It is all about having a plan and sticking to it. And always strive to achieve these smaller goals because it shows if you are on track to achieve your main goal. It also shows how long you have come from where you began and that will give you a real sense of achievement and hopefully give you more confidence for the future.

Christian

Monday 11/2/18

Strength: Every 90 sec for 12 min

1 Power Clean – 1 Power Clean & Push Jerk

Build in weight

MetCon:

10-8-6-4-2

Power Clean 60/40kg

TTB

-2 min Rest-

10-8-6-4-2

10 Push Jerk 60/40kg

TTB

We are working on adding to our outdoor program. Summer is still around and there will be greater opportunities for all members and non members to sign up for this program. There will be more info coming out on this throughout February. So if you have thought about doing some outdoor training while the weather is still good this could be for you.

If you would like to try out a session or two to see if it is for you, join us on Tuesdays at the Caledonian & Thursdays (Contact us for location) at 6am and Saturday 7am at SPC.

Get hold of us now if you would like to know more about our current outdoor program. Info on the new program will be coming out here on blog posts soon

Christian

Friday 9/2/18

MetCon: Chipper

50-40-30-20-10

BB Overhead squats 20/15kg

Double Unders

BB Thrusters

Sit Ups

We have almost finalized what apparel will be available to you all. You will be able to put your orders in before Friday midday.

The Open is sneaking closer lets get a big group signed up and lets have some fun during this Open Season. It was a great time at the gym last year and it is shaping up to be even better this year. Its a fantastic opportunity to show how far you have come since last year and it’s a great way to show support for everyone else who have signed up to give it a go.

Just like last year we will have a big End of Open Party for all members to meet some of the members from the other classes.

Christian

Wednesday 7/2/18

MetCon: 20 min EMOM

1st: 5 Single Arm DB Push Jerk (L/R) 32.5/20kg & 7 TTB

2nd: 15 KB Goblet Squats 24/16kg

3rd: 50 Double Unders

4th: 30 Reverse Lunges

When you scale a workout you always need to know what the intent of the workout is. The idea is if you scale something it is to get the same stimulus out of it as people doing it rx.

Last time we covered scaling for beginners which still means we need them to get the same out of the workout but the main thing is they get a good workout and they are able to finish it within the time cap.

At one point in your fitness you will find out there are things you will scale more than other exercises. It usually means you are either good at the gymnastics movements or you are good at lifting weights.

Today we will cover scaling for lifting. If you need to scale the weight lifting the obvious choice is to go with a lighter weight but what lighter weight? Again the assumption here is you are not a beginner, you can do the movement with good technique but you are lacking strength. You have two options. If the weight is meant to slow you down and challenge you in this wod, make sure you don’t scale it so light that you are able to fly through a set unbroken. Pick a weight you know you cant do all the reps with in one go but you will definitely be able to go through them in singles or smaller sets. The main thing is the weight still allows you to hold good technique.

The other way around is where it gets trickier for people, especially the ones with egos. Ill use a specific example here.

Lets say the workout is calling for 60kg Thrusters for 12 reps and your max Thruster is 70kg. In this instance yes you can do a 60kg thruster but you can’t do it without having to drop it after very few reps and probably having to rest a lot between those small sets. This is where you need to be honest with yourself and scale the weight to something you can thruster for 12 reps. The thing with an exercise like Thrusters is the weight isn’t meant to be dropped before all the reps are done as this means you will need to keep cleaning it up to your shoulders every time.

As always the coach is there helping you out and letting you know what the purpose of every session is. We will help you scale correctly. But the more you know about how to scale for yourself, the more confident you will be in the gym and the more responsibility you will be able to take for your own health and fitness.

We will cover scaling for gymnastics next time

Christian

Saturday 3/2/18

HERO WOD:

Hansen

5 Rounds for Time

30 KB Swings 32kg

30 Burpees

30 GHD Sit Ups (In-house version AB Mat Sit Ups)

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

We will have 4 classes on Waitangi Day and they are as follow:

Morning: 6am & 7am

Afternoon: 4.30pm & 5.30pm

No other classes will be on that day so plan around it if you would like a training session done.

We hope everyone enjoys their long weekend where ever you will be.

And good luck to a few of our members who are participating in the Masters Games.

Big Dog is competing in indoor Rowing and Fridge is competing with his cricket team.

If you are competing in the Games or other competitions/races let us know so we can give you a mention. We love following all our members competitions and achievements.

Christian

Friday 2/2/18

MetCon Chipper:

10 Muscle Ups

10 Power Cleans 60kg

10 TTB

20 Air Squats

30 Double Unders

10 Power Cleans 60kg

10 TTB

20 Air Squats

30 Double Unders

10 TTB

20 Air Squats

30 Double Unders

20 Air Squats

30 Double Unders

-Rest 5 min-

Repeat