Fitness, Fellowship, Faith
Fitness, Fellowship, Faith
Cowbell is and should be the apex predator of Waxhaw workouts. If you get the mix of sprinting and kettlebells right, nothing is harder.
Below is my formula your consideration. I never achieve it, but always strive for it.
1. Constant motion and exercises. No stretching during the workout, nor exercises that allow the pax to catch their breath. There is plenty of time for resting and stretching before and after the 45 min workout. (Nobody truly wakes up early so they can rest with you.) Ensure that fast finishers are swinging for the 6 to prevent the most fit from resting most.
2. Cadence, not OYO. Unless pax are racing, OYO (on your own) allows pax to ease off when it hurts. We all push harder when someone keeps counting.
3. Keep most sets going until 50-75% of pax are failing. There is no growth without failure. Watch the pax and keep going until they are failing.
4. Move from failure to different muscle groups. When one muscle group is failing, move to another to allow recovery without rest.
5. Quick transitions. Eliminate the seconds between transitions. (Pax use that time to rest.) Sequence exercises with similar postures to minimize rest between exercises. Get the pax sprinting immediately after exercising.
Well done to everyone! I saw many of you repeatedly pushing past failure. To do that, we all have to silence our weak inner voices. That voice lies when it tells you to stop, that you are not strong enough, that you cannot do more. We are stronger than we think, and can do more, especially surrounded by the men God has given us to encourage and strengthen us.
One of the most valuable things in my life is being with you all. Thank you.