Priorities and Goal Setting

Priorities and Goal Setting Are your priorities in line with your goals? I am currently going through my Opex Fitness Coaching Certification, and we have been spending a lot of time learning about goals, motivation, and priorities. This is an exercise that we went through which helped me gain a lot of insight into my own life, and its direction. Here is some food for thought. If someone is asked out of the blue what their priorities are, they will often recite their goals instead of their true priorities. Priorities are better indicated by our behaviour, not our wishes or dreams. If I have had a goal of getting a muscle up for the past 6 months, but still haven’t reached that goal, an evalua

Cycle 5 Week 2

Great start to the cycle. This week will look quite similar, sticking with the same rep count, and decreasing the tempo slightly. Continue hitting that tempo and focusing on your technique in these weeks, and it will pay off greatly in the long run. Crossfit 46 Coaching Staff

Coaches Spotlight: Mads

Here is a spotlight on Coach Mads, the most flexible man in the gym. We asked him some questions so our members can get to know him a little better. He even answered in English ;) What is your athletic, fitness, and training background? Played football, as all kids, did about 3 years of Muay Thai, and 1 year of Kali Sikaran, other than that I’ve been a standard gym rat from time to time, until i finally started crossfit about 1,5 years ago. If you have a career outside of Crossfit what is it? And if you are in school, what are you studying? I currently work at National Oilwell Varco, where I test drilling equipment. What is your favourite part about being a Crossfit Coach? My favourite part

Cycle 5.

Hell week has been so far, and only one more day left. We are entering into a new cycle, and will be focusing on strength, slow tempo and technique for the next weeks. Enjoy, and hit that tempo :) Happy lifting, Crossfit 46 Coaching Staff

Are you resting?

Crossfit is awesome, of course we want to do it everyday, but training 5 days a week is often too much for people, depending on their training history. A common misconception is that if we want to reach our goals quicker, that we should train more. 3 days a week turns into 5 days a week which turns into 5 days a week with two workouts a day. Unfortunately, its not that easy. How much work you put in the gym each week is referred to as your training volume. It takes years for bodies to adapt to the training volume of Games and Regional athletes. If someone is new to Crossfit, 5 days a week is a huge shot to the body. Someone who is new to Crossfit and tries to hit 5 days a week will likely fe

Guess what? It's hell week :)

Hey guys, We have reached the end of our cycle, which means its Hell Week. Time to test some things out, and push ourselves to the limis. Have fun, and remember Technique is more important than intensity/load. Enjoy!

Cycle 4 Week 5

Well team, another good week of training in the books! Enjoy this week, hell-week is coming up..... Crossfit 46 Coaching Staff

Oly Course Wrap Up!!!

46ers, We just wrapped up our first Olympic Lifting course, and it was great to be a part of. I learned a lot as a coach, and hope all the participants learned as well. We had a good range of members in terms of lifting experience, from brand new to Olympic Lifting, to some who have been playing with the lifts for awhile already. Everyone's numbers increased significantly over the course of the six weeks. Mads- Mad's was one of our more experienced lifters coming into the course. He was able to make huge improvements from already impressive numbers by focusing on technique, and a more efficient bar path. Mads added 5 kgs onto his Clean and Jerk (110kg to 115kg), and had a massive leap on the

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