Thursday 11/8

Weighted Pull up 5-5-5-5-5


Double Under
Sit up

WOW, three benchmark workouts in a row! But wait isn’t tomorrow Friday …  as in Benchmark Friday? But that means there’s going to be another benchmark workout tomorrow too.

With all these benchmark WOD’s lately I thought it might be appropriate to share some wisdom from a really good coach, Jon Gilson. He is the owner and founder of Again Faster Equipment a coach as well as a fellow member of the CrossFit HQ L1 Training staff. Here are some of his training secrets.

Here’s Jon, if you like this there’s more to be seen here.

No one has ever asked me for my training secrets. It’s probably because I don’t have any. Everything I know, I learned from other people.

Here’s what I know:

1.) Training is nothing without nutrition. You can train your ass off, and if you go home and eat Cheetos, you’re still going to be a fat bastard.

2.) An hour of cardio is going to turn you into someone who is capable of doing an hour of cardio. Twenty minutes of hard sprinting will turn you into someone who can sprint, jump, lift, and do an hour of cardio.

3.) Everyone thinks they work hard. Most of them are wrong. The harder you make “hard work”, the more progress you’ll make.

4.) If your friends refuse to train with you, you’re usually on the right track.

5.) Full-body movements will make you strong. Bicep curls won’t do sh*t.

6.) The fact that you bench 300 doesn’t mean anything if a guy half your size can run circles around you.

7.) The fact that a guy half your size can run circles around you doesn’t mean anything if he can’t squat bodyweight.

8.) 95% of the supplements out there are equal parts beach sand and bullsh*t. Anything with an “X” on the label is only going to increase the amount of time you spend in the bathroom.

9.) Overtraining will get you further than undertraining. If you’re working out two days a week, you’re not overtraining.

10.) Surrounding yourself with quality athletes on a regular basis is a surefire way to become a quality athlete.

I’m sure I know a few other things–they tend to occur to me really late at night. If I call you at 2 a.m. with training tips, I’m sorry. Just hang up.

I swear your girlfriend doesn’t know me.


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