Lift with your HEART not your HEAD. . .
That’s it, this is the workout over the weekend. X-Fit individuals will have a difficult time with this for one simple reason:
If you wish you to be like someone else, you waste the person you are.
The next time you:
Pick up your child. . .
An item off the floor. . .
Attempt a personal best dead lift. . .
Get off the toilet. . .
Pick up a Kettle Bell. . .
So on and so forth, the first thing to move is your HEART (chest for the X-Fit apes). Make this a habit over the weekend, say it over and over and do it! The next time you do your workout think about this. Honestly, the next time you perform a burpee think about lifting your heart and watch what happens!
Your mind will mess you up. . . Keep It Simple!!!
Getting back to our trail run that we started on Monday. . .The whole point we are trying to make is this: Focus on building a program around what you enjoy. If you enjoy the X-Fit madness by all means go for it, although we don’t want to hear about your heartaches after you start falling apart.
Dirty and Simple the way we like it here. No gym or X-Fit apes required to complete this. No 3-2-1 go. . .find a good pace and work through it.
At some point you will find yourself grinding to a halt, taking an extra breathe, loosing focus and pausing. Try not to let that happen. . .The moment you first pick up the weight it stays up until you finish the goblet squats.
The Open Round 6-
As many reps as possible in 7 minutes of:
Chest 2 Bar Pull ups
The final nail in the coffin for the average X-Fit ape. The coup de grace as we like to say around these parts and here’s why; Like so many other aspects of X-Fit the chest 2 bar pull up requires a specific skill set to perform it correctly. There are a lot of questions one could ask as to why they chose to add these in. We like to speculate that they did this because the average X-Fit ape really never performs or allows strict pull ups in their programming. Strength and range of movement will rule the day with this pull up. No amount of kipping pull ups will help. The evolution of a X-Fit pull up:
1. newbie that has never done one pull up
2. Started using bands to help with kipping movement
3. Proficient at flopping around like a fish trying to do a pull up
During all of this they never learned how to do one good SOLID pull up! We always say “One chest to bar is better than 5 kipping”.
Oh, and if you decide to do the above WOD. . .do the Pull Ups first. Your body will thank you and you will probably have a punters chance at actually doing a few of them.
5-4-3-2-1 x 3 or whatever you can muster up!
35/45 lb DB Thrusters
Dead Hang, Chest to Bar Pull Ups
Dead Hang- Arms fully extended before steady even pull
Chin over the bar and eyes looking forward
Thumbs in line with the “nips” and “pits”
Core solid and legs even with bar- You will see X-Fit types struggle with mid line stability and will over compensate by having their hips activated more and legs forward. More like a “V” or “L” pull up variation.
In Addition To-
Building on what we started yesterday lets sprinkle in some walking lunges and push-ups. . .
The Workout Continued-
100 Lunges (50 each leg) 2k into your run followed by. . .50 SOLID Push-Ups
We have to say this because the X-Fit apes and other neanderthals out there will start acting up. The whole idea of this week is adding volume and work to your program, that’s it. We happen to enjoy trail running so that’s why this is based around a 7k. . .It could be anything really. Walking your kids to the park and perform 50 goblet squats and push-ups or before your hockey game Thursday night do 100 lunges in the parking lot and 50 solid push-ups. . .
Virtual Reality Treadmill = The Outdoors
During this week try to spend as much time outdoors as possible. Yes, We know you have to work and pay the bills. Although that does not mean you have to spend every last second inside, especially when it comes to working out.
This is just a base that may performed anytime during the week. Each day we are going to be adding bits and pieces to the run to spice it up!
7k Trail Run
Focus on breathing more than anything else!!!