This week is “Mikko Salo”, or Double Metcon Week.

“Mikko Salo” week is when we perform 2 metcons per class. The aim of Mikko Salo week, much like the aim of the Invitational, is to raise the standards and ability for everyone in the gym. As the Invitational has developed by creating harder/heavier/more technically demanding events, so have the capacity of those who’ve taken part, and everyone else who trains at CFI.

For example, regardless of whether 60Kg overhead is possible for you or not right now, raising the bar raises everyone’s expectations of what’s possible, and by extension, what’s possible for them to achieve.

Workout of the Day:
1
5 Rounds of:
5 HandStand Push Ups
10 Kettlebell Swings (24Kg/16Kg)
20 Double Unders

2
Level 3
15-12-9
Snatches (35Kg/20Kg)
Pull Ups (Chest to Bar)

Level 1/2
15-12-9
Box Jumps
Pull Ups

Post times in both metcons to comments.

It’s Not Working – Will

Your training needs something new. The results just aren’t falling into your lap like they should be and it’s clear there’s some sort of missing piece. Maybe you should make some changes to your diet, go on a strength cycle, put in some early-morning runs, try a new supplement or SOMETHING, because it’s pretty clear what you’re doing is not working. Right?

Reality check – are you:

  1. Training consistently. Never missing workouts, never letting unimportant stuff get in your way.
  2. Eating consistently. Following sound nutritional principles all the time (hint: most of the time is not the same as all of the time)
  3. Sleeping properly. Dark room, consistent bedtime, 8-9 solid hours a night.
  4. Looking after the little pieces. You should probably take some fish oil, a multivitamin and some extra vitamin D.
  5. Taking care of your “issues”. Stretching you hips, hamstrings, shoulders or whatever. You do know what you should be stretching, right? (If you don’t our Mobility Workshop in October is for you – Colm)
  6. Giving this stuff time to work. Human bodies change slowly. I’ve done more than 1200 hours of CrossFit training, and I’m starting to get to grips with most of it. How many have you done?