4.23 - 4.30

Consider the weather lately. 65 degrees one day. 32 degrees and sleet the next. Some have said the date isn’t April 23rd…it’s January 63rd. Now consider what elements of the weather you can control. Pretty simple answer, right? Of course, you can’t control any of it. The sun rises and sets on its own watch. The clouds come and go. Sometimes they pour rain. Same with life. There is very little externally that we can control. But how much are we letting the weather, or that ornery coworker, or the promotion we didn’t get, create a negative mindset? How much are we REACTING to external stimuli versus merely OBSERVING? Every day we will be faced with challenges that are well beyond our control. The weather is just one example.

This week, as we train in CrossFit and for life, keep track of (and focus on) only the things you can control.

Then, do your best to block out everything else.

We can’t control what happens to us, but WE CAN CONTROL OUR RESPONSES. Make a concerted effort this week to be mindful of how and when we respond.

*Challenge for the Week* - Forgive yourself. For that one thing we did, or that person we hurt, or that opportunity we failed to conquer. It’s ok. Let it go. Be willing to move on. If we spend our time living in the past and wondering what might have been, we fail to stay present. And when we fail to stay present, we are forfeiting the most valuable resource we’ve been granted – time. Forgive yourself. It’s time.  

***
Quote of the Week:  “The weak can never forgive. Forgiveness is the attribute of the strong.”

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open

Where you are right now: First Post-Open Strength Cycle

Where you are going Memorial Day Murph; 2018 Summer

Monday

RP Nutrition Template = Light

Strength

Bench Press

Work up to a top set of 6 reps at an RPE (rate of perceived exertion) of 9 out of 10. Another way of stating that is leave about 1 rep in the tank. Warmup sets should be 3-4 reps.

After the top set of 6, complete:

3x6 reps at 10-15% lower weight than the initial set

Conditioning

For time

1,000 Meter Row
100 Double Unders
30/21 Calorie Assault Bike
100 Double-Unders
1,000 Meter Row

COACH’S TIP: This is a nice little met-con sandwich today. Let’s open with a sustainable pace on the row so we can hit the rope fresh, ready to bite off a big set to open. As we move with the rope, remember to breathe. If you are new to DUs, work in small chunks. Don’t think about doing 100. Think about doing five and then 10. Once we get to the assault bike, it’s time to check in with our pacing. Shoulders might be pretty worked right now so work to evenly distribute power between the legs and arms. Once you get back to that rope for the second round of DUs, it’s time to start thinking about the finish. Aim to make your second row FASTER than your first today.

Tuesday

RP Nutrition Template = Light

Conditioning

10 min AMRAP

20 Wall Balls
12 TTB
200m Run

  • 5 min rest –

8 min AMRAP

30 DU
10 Burpees

- 5 min rest –

6 min AMRAP

7 Deadlifts (185/125)
15 Box Jumps (24/20)

Score is rounds and reps PER SECTION of the workout. So three total scores today.

COACH’S TIP: We’ve got 24 minutes of total work today and we want to make sure we are strong for the duration. As a result, we want to break up the TTB into 2 sets from the start if these are a challenge for us. Wall balls should probably be unbroken for every set. On the runs, work efficiently but don’t approach this as a sprint. Managing your time on the TTB is the key to this section of the workout. On the second portion, aim to go unbroken on the DUs and stay as steady as possible on the burpees. No matter how you are feeling, keep moving. Pick the rope up and start the next round. Too much time can be wasted in this portion if we rest during and after the burpees. On the third portion, stepping down from the box can keep us in a position to do the deadlifts unbroken every set. This time will move quickly. So should you.

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Work up to a top set of 6 reps at an RPE (rate of perceived exertion) of 9 out of 10. Another way of stating that is leave about 1 rep in the tank. Warmup sets should be 3-5 reps.

After the top set of 6, complete:

3x6 reps at 10-15% lower weight than the initial set

Conditioning

3 Rounds for Time

400m Run
21 Burpees

COACH’S TIP: Focus today is on the squats. Pick a challenging weight today that sticks to the outlined protocol. The WOD is straightforward but gnarly. Get after it. Three rounds breathing hard. Be willing to go outside your comfort zone today. Use the first 200 meters of each run to recover and then get back inside and start doing those burpees.

Thursday

RP Nutrition Template = Light

Olympic Weightlifting

EMOTM for 10 min

1 Power Snatch

(Increase weight every round. Rounds 7-10 should be “heavy” for the day. You are not “trying” for a PR today but if it happens, it happens.)

Conditioning

Ascending Ladder for 9 Minutes:

1 Ring Muscle-Up, 1 Power Snatch (135/95)

2 Ring Muscle-Up, 2 Power Snatch (135/95)

3 Ring Muscle-Up, 3 Power Snatch (135/95)

4 Ring Muscle-Up, 4 Power Snatch (135/95)

5 Ring Muscle-Up, 5 Power Snatch (135/95)

Etc.
 

COACH’S TIP: Break up both movements sooner than you think. 9 minutes will go quickly, but you don’t want to be spending all of your time staring at the bar or at the rings after biting off big sets. Move efficiently on the snatches and put your recent work on the barbell to use in this WOD today. Do your snatches look the same at 135/95 as they did at 95/65? On muscle ups, don’t forget to use a kip on the dip out so you can create momentum for the next rep. Once you get to the round of 4 and higher today, consider breaking up the muscle ups into smaller sets. You should never be failing a rep today unless it’s when going for broke with only seconds remaining. If the Rx weight is near your 1RM today, it’s not a good idea to shoot for that today. Remember, no one cares if you Rx a random workout on a Thursday in April.  

Friday

RP Nutrition Template = Rest

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 6 reps at an RPE (rate of perceived exertion) of 9 out of 10. Another way of stating that is leave about 1 rep in the tank. Warmup sets should be 3-4 reps.

After the top set of 6, complete:

3x6 reps at 10-15% lower weight than the initial set

Conditioning

Teams of 3, For Time:

100 Calorie Row
100 Box Jump Overs (24″20″)
100 Power Snatches (75/55)
100 Thrusters (75/55)
100 Pullups
100 Thrusters (75/55)
100 Power Snatches (75/55)
100 Box Jump Overs (24″20″)
100 Calorie Row

COACH’S TIP: Have fun with this one and work toward smooth transitions among teammates today. With three people, you will have enough rest to be fresh when it’s your turn. Create a manageable plan from the start and communicate with your team throughout this workout. The weight load should be light enough that your form never really breaks down today. Once you start to notice breakdown in form, it’s time to switch. Try to predict where this will occur so your team can save time.

Sunday

RP Nutrition Template = Light

Conditioning

For Time

800m Run
Then
5 Rounds:
10 Chest to Bar Pullups
20 Hand Release Pushups
30 Overhead PVC Squats
Then
800m Run

 

COACH’S TIP: As we build toward Memorial Day, this is our most challenging “Murph” training session to date. The movements are a little bit harder, and the sets longer, than what we’ve done with Cindy. Break the movements as needed. On the runs today, aim to run the 800s at your one-mile pace.

4.16 - 4.22

A jug of water fills drop by drop. Every rep, every set, every workout, every day, and every week all add up to the “drops” required to see improvement in the long term. Along the way, you may spill some water. You may forget to add water on certain days. No matter. Your progress is measured by your consistent and deliberate effort to continuously fill the jug. Keep that in mind this week as we continue to challenge both your body and mind with our workouts. Above all, we are challenging you to simply breathe this week. Pay attention to your breath during workouts. Are you ever holding it? Convincing yourself that you are tired, weak, or unprepared? Shut off the mind and breathe. Then, watch the amazing things that will happen.

***Thank you to everyone who came out and donated to our SUDC Foundation fundraiser last week**

*Challenge for the Week* - So many aspects of life can be improved by simply breathing. Amazing things happen in calm minds. This week, set aside time each day (this will take no more than 90 seconds) to take 10 deep breaths. This exercise may be more difficult than it sounds. Do your best to keep your mind focused. Should you find your thoughts wandering, do not sit in judgement of them. Simply return to the breath. This exercise can help generate additional calm and alignment during your week and in your life. The only thing we have absolute control over in our lives is our breath. Harness that power to your advantage.

***
Quote of the Week:  “Amazing things happen in calm minds.”

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open

Where you are right now: First Post-Open Strength Cycle

Where you are going Memorial Day Murph; 2018 Summer

Monday

RP Nutrition Template = Light

Strength

Bench Press

Work up to a top set of 6 reps at an RPE (rate of perceived exertion) of 8 out of 10. Another way of stating that is leave 1-2 reps in the tank. Warmup sets should be 3-4 reps.

After the top set of 6, complete:

3x6 reps at 10-15% lower weight than the initial set

Conditioning

“Helen”

3 Rounds for Time

400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

COACH’S TIP: Helen is a classic CrossFit triplet that will challenge you. Helen is rarely ever won in the first run. It can certainly be “lost” in the first run, though. Stay focused on the movement you are currently on. That is to say, when you are out on the run, do not worry about the KB swings, or the pullups. Simply run. Same goes for the KB swings and pullups. Move mindfully and with a clear focus. Work to settle down and recover your breath during the KB swings and then transition quickly to the bar for pullups. If you have some energy left in the tank for the third run (you should) open it up a little. You are only a few minutes away from completing this workout. If you are tackling Helen for the first time, create (and stick to) a plan, especially on the pullups. Are we breaking them up into 4-4-4? 6-6? 3-3-3-3? Create a plan and stick to it. On KB swings, select a weight where you are breaking, at most, one time. If you are a Helen veteran, set a goal to go unbroken on all movements and aim to finish the workout in sub-10 minutes.

Tuesday

RP Nutrition Template = Light

Conditioning

Part #1 – In a 10:00 Window:

Run 1 Mile

Time Remaining, Max Power Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 7:00 Window:

Run 800 Meters

Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 4:00 Window:

Run 400 Meters

Time Remaining, Max Thrusters (95/65)

*Your score in this workout is total barbell reps completed.*

COACH’S TIP: Transition quickly to the bar following each run. Your aim should be to achieve 10-plus reps on every barbell movement. Scale the run distance and /or barbell weight to achieve that score. On clean and jerks and snatches, avoid the inclination to bite off a set that is too large to open. We are looking for fast triples, doubles, or even singles. You will likely have the most time on the barbell during the snatches. Plan accordingly and move deliberately. Use only one barbell for this workout and utilize the rest interval to switch out your weights. Practice the same points of performance we drill during Olympic barbell cycling. Oly work while tired should look comparable to Oly work while fresh. Impress us with virtuosity, not speed, today.

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Work up to a top set of 6 reps at an RPE (rate of perceived exertion) of 8 out of 10. Another way of stating that is leave 1-2 reps in the tank. Warmup sets should be 3-5 reps.

After the top set of 6, complete:

3x6 reps at 10-15% lower weight than the initial set

Conditioning

Alternating EMOTM x 14 mins (7 Total Rounds):

14/10 Calorie Assault Bike (or 16/12 Calorie Row)
:30s of Max Dumbbell Power Snatches (50/35)

*Score is total number of snatches completed.

COACH’S TIP: If you are rowing today instead of biking, complete 16/12 calories. You should have between 5 and 20 seconds to transition to the dumbbell every set. The snatches begin the moment the next minute begins, so be ready. You’ll then have 30 seconds of rest to recover for that next bike. Each set should be very close to a near max effort. On the snatches, BREATHE, and work on smooth transitions between hands with the dumbbell. Avoid the inclination to round the back and simply rip the weight off the ground. Be willing to set those quads on fire today.

Thursday

RP Nutrition Template = Light

Power Clean + Tempo Front Squat

EMOTM for 9 Mins

1 Power Clean into 1 Tempo Front Squat

(Tempo Front Squat = 5 Seconds Down + 2 Seconds Pause in the Bottom + Explode Up)
 

COACH’S TIP: If you decide to increase the weight as the sets build today, only do so after every third set. Focus on an explosive power clean and PEFRECT positioning during the front squat. Also, 5 seconds is longer than you think. Have a coach count to a true 5 count on the descent. In the bottom of the rep, fight to keep the elbows nice and high in what is our squat clean catch position. As you drive up from the bottom of the rep, pretend every effort is with your max clean weight. If we practice deliberate form and movement with lighter weight, we will be ready to stand up our cleans when they get heavy. You should not come close to failing at any element of this complex today. Select the appropriate weights.

Strict Gymnastics While Fatigued

3 Giant Sets

14 Barbell Front Rack Box Step-Ups (20″)
Max Strict Pull-Ups
Max Dumbbell Pushups

Rest 2:30 between sets.

*Three Scores*
1) Weight used during box step ups
2) Total max strict pull-ups over 3 sets
3) Total max dumbbell pushups over 3 sets


COACH’S TIP: Pick a barbell weight where all 14 reps are unbroken on the box step ups. When we get to the pull-ups, we are aiming for a minimum of 5 unbroken reps each set. Same for the pushups. Scale as needed. This might mean using a band, or doing pushups on our knees. On the box step ups, we want to stay as tall as possible. If you are dipping forward on the step-ups, lower the weight and focus on driving / pulling up with the front leg.

Friday

RP Nutrition Template = Rest

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 6 reps at an RPE (rate of perceived exertion) of 8 out of 10. Another way of stating that is leave 1-2 reps in the tank. Warmup sets should be 3-4 reps.

After the top set of 6, complete:

3x6 reps at 10-15% lower weight than the initial set

Conditioning

1 Round for Time:

1,000m Row
30 Deadlifts (225/155)
50 Barbell-Facing Burpees

COACH’S TIP: Consider the row as merely the buy-in for today’s workout. The effort it takes to row, say, 1:45 / 500m compared to 2:00 / 500m is significant. Be conservative on the row so we are not left staring at the barbell or breaking on the burpees. On our deadlifts today, go in with a plan and stick to it. When we tested this workout, 8-7-6-5-4 seemed to work well and kept as relatively fresh for the burpees. When we get to the burpees, pace the first 25 reps and then work toward a negative split. Your second set of 25 burpees should be faster than the first. Be willing to breathe heavy and go for broke during the final 15 reps. Leave it all on the floor.

Sunday

RP Nutrition Template = Light

 

Conditioning

For Time

600m Run

Then

10 Rounds

5 Pullups
10 Pushups
15 Airsquats

Then

600m Run

 

COACH’S TIP: No partner to rely on for our 2018 Murph prep today. A successful Murph workout is rarely achieved in the first run. Pace the first 600m run today at your 1 mile pace. When you come back into the gym, transition directly to the bar for the first set up pull-ups. Move deliberately and smoothly. On pushups, achieve full lockout on each rep. On air squats, sit back onto the heels and midfoot. Fight to keep the chest tall. Avoid the inclination to use your hands on your legs to assist with the squats. On the second run, empty the tank. Your second run should be as fast as (or faster) than the first 600m.

4.9 - 4.15

Excellent week of training this week, team. We battled some challenging metcons, continued our strength cycle, and drilled form and position on our Olympic lifts and gymnastics movements. Expect more of the same this week!

EVENT THIS WEEK - On April 13 at 6 pm, we will be having a fundraiser for the SUDC Foundation (Sudden Unexplained Death in Childhood). We want to help spread awareness of this organization that helps families that are affected, including one of our own Unbeaten families. On the day of the event, we will be raising funds and we will be doing a family-friendly partner WOD. So come out and help give back to the community. As with all of our events, guests are welcome to join.

*Challenge for the Week* - Avoid negative words with contractions this week. What contractions do is highlight the negative, such as words like “can’t,” “won’t,” and “shouldn’t.” Instead, flip the focus of that sentence around such that you focus on the positive rather than the negative. Here’s an example: “I don't want to go to dinner there” (negative) versus “I would rather go to dinner elsewhere” (positive). The purpose of this is to retrain your brain to look for the positive in everything rather than default to the negative.

***
Quote of the Week:  “Love yourself. It is important to stay positive because beauty comes from the inside out.”

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open

Where you are right now: First Post-Open Strength Cycle

Where you are going Memorial Day Murph; 2018 Summer

Monday

RP Nutrition Template = Light

Strength

Bench Press

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 10 out of 10. Another way of stating that is leave maybe 1 rep in the tank. Warmup sets should be 3-6 reps. (This should be incrementally harder than last week)

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

Partner Up

20 min AMRAP

50/35 Calorie Row
50 Burpees
30/21 Calorie Assault Bike
50 Kettlebell Swings (53/35)

 

COACH’S TIP: Go at this one today. Hard. You have some rest when your partner is working, so make your own reps quick and smooth. Decide your strategy on when to switch before the workout. On burpees, this often means sets of 5. Challenge and encourage other teams in the room. Be willing to get uncomfortable today. This is a straight-up metcon challenge. Embrace it.

Tuesday

RP Nutrition Template = Light

Conditioning

4 min AMRAP

27/21 Calorie Assault Bike
21 Toes to Bar
15 Power Cleans (115/80)

Rest 4:00

4 min AMRAP

24/18 Calorie Assault Bike
18 Toes to Bar
12 Power Cleans (135/95)

4 min AMRAP

21/15 Calorie Assault Bike
15 Toes to Bar
9 Power Cleans (155/105)

COACH’S TIP: Select a weight and gymnastics scale that you are getting through one round of each AMRAP. You should target getting at least 1 calorie on the bike in your second round of the AMRAP each set. Take the first minute of each rest internal to recover and then set up your weights for the next set. You should be fresh and ready to go when one minute of rest remains. Break the cleans up as needed and make sure your transitions back to the bar are FAST. Same goes for getting to the T2B when coming off the bike. You should begin the T2B within 5-10 seconds of getting off the bike.




Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 10 out of 10. Another way of stating that is leave maybe one rep in the tank. Warmup sets should be 3-6 reps. (This should be incrementally harder than last week)

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

3 “Giant Sets” for Quality (NO SCORE)

18 Front Rack Reverse Lunges (95/65)
20 Kettlebell Swings (53/35)
25 Abmat Sit-Ups

Rest 1:30 between sets.
 

COACH’S TIP: On the lunges, focus on driving (or pulling) with the front leg as much as possible. These lunges are distinctly different than forward-stepping reverse lunges. We are looking to target the posterior chain as much as possible here and avoid unnecessary strain on the knee. On the KB swings, pick a weight where we can absolutely go unbroken on all the sets. Use the hips as much as possible. Avoid squatting into the rep. When we do KB swings, we are paying attention to the small details that add up to Olympic lift PRs. Move mindfully.

Thursday

RP Nutrition Template = Light

Olympic Weightlifting Cycling

On the: 30s x 5 Rounds – 3 Power Snatches @ 60% of 1RM Snatch

— Rest 1:00 —

On the :30s x 5 Rounds – 3 Power Snatches @ 60% of 1RM Snatch

— Rest 3:00 —

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

— Rest 1:00 —

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

COACH’S TIP: We are looking for touch and go reps on both movements today. The rest intervals will go fast. That is intentional. We are working on light to moderate-weight cycling here while breathing heavily. When catching the power snatch, make sure you are not simply doing a “ground to overhead.” Rather, think about firing your hips to the bar and quickly firing them back into the catch position. Move deliberately and select a weight here that challenges you to focus on form. These should look pretty. On clean and jerks, think about catching the weight high in the power position and using the legs to drive into the jerk. This should not devolve into a split jerk today. Work on the push jerk and focus on driving those arms up quickly into the final catch.

Gymnastics

4 Rounds for Quality:

3 Ring Muscles Ups
right into
10 Toes to Rings

Rest 2-3 minutes between sets

or

3 Strict / Band Ring Dips + 3 Strict / Band Pullups
right into
10 Knees to Elbows

Rest 2-3 minutes between sets

COACH’S TIP: Regardless of level here, we want everyone hanging from the bar today for the second portion of this movement. As we cycle through the muscle ups, think about sitting “back” to create momentum for the next rep. Look to put our recent training to work and see if we can jump into a false grip on the first muscle up.

 

Friday

RP Nutrition Template = Rest

SUDC Foundation Partner WOD at 6pm ET / Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 10 out of 10. Another way of stating that is leave maybe one rep in the tank. Warmup sets should be 3-6 reps. (This should be incrementally harder than last week)

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

12 min AMRAP

6 Dumbbell Push Presses (50s/35s)
9 Deadlifts (225/155)
30 Double Unders

COACH’S TIP: This workout is all about managing the deadlifts. Create a plan from the first round. Either 3/3/3 or 5/4. This should be a weight where we “could” go unbroken if we had to. It’s wise here to decide early on to pace the workout correctly. Move efficiently with the dumbbells and stay unbroken. Drive with the legs to save those shoulders for the DUs. On DUs, focus on recovering your breath, spinning the rope with quick wrists and limiting the number of trips we have. If we trip, start right back up. Fast transitions here will add up. Your goal should be 6+ rounds today. Select a deadlift weight that gets you there.  

Sunday

RP Nutrition Template = Light

 

Conditioning

Partner Up

30 min AMRAP

400m Run Together

Then

Alternating Movements of “PVC OHS Cindy” (Partner A: Pullups, Partner B: Pushups, Partner A: Squats, Partner B: Pullups, etc.)

10 Rounds as a team

5 Pullups
10 Pushups
15 PVC Pipe Overhead Squats

Then

400m Run Together

 

COACH’S TIP: Noticing a theme for our Sunday training sessions? Yep! We are closing in on Memorial Day and our annual Memorial Day Murph. We are getting some running in and working on bodyweight movements. Expect these workouts to evolve into solo workouts in the coming weeks. Since we are still working as a team, challenge each other on the runs and transition quickly on the movements for Cindy. Work on your overhead squat positioning as you are fatigued today. Thinking about “staying tall” in doing essentially bodyweight squats will be a good cue when you are 200+ squats into the workout on Memorial Day.

4.2 - 4.8

Welcome to April and the true beginning of spring. We’ll be continuing our first post-Open strength cycle with a focus on “The Big 3” powerlifting moves for the next three months (Squat, Bench and Deadlift.) And, we know summer is coming. We’ll get you strong and beach ready. (Coach Murph, you are on your on when it comes to getting a tan. We are not miracle workers…)

UPCOMING EVENT - On April 13 at 6 pm, we will be having a fundraiser for the SUDC Foundation (Sudden Unexplained Death in Childhood). We want to help spread awareness of this organization that helps families that are affected, including one of our own Unbeaten families. On the day of the event, we will be raising funds and we will be doing a family-friendly partner WOD. So come out and help give back to the community. As with all of our events, guests are welcome to join.

*Challenge for the Week* - This week, when the alarm clock goes off, do not press snooze more than one time. Begin your morning routine and do not check your phone for at least 20 minutes. Spend time visualizing what an amazing day would look like for you. Focus on the aspects of your day that YOU can control.

***
Quote of the Week:  “There is nothing better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time.”

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open

Where you are right now: First Post-Open Strength Cycle

Where you are going Memorial Day Murph; 2018 Summer

Monday

RP Nutrition Template = Light

Strength

Bench Press

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 9 out of 10. Another way of stating that is leave 1-2 reps in the tank. Warmup sets should be 3-6 reps. (This should be incrementally harder than last week)

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

6 Rounds for Time

200m Run or 250m Row
50 Double Unders

-14 minute time cap-

COACH’S TIP: After the first round, use the first third to half of the runs / rows to recover your breath and get back into a steady breathing cadence. You will be in the “red” after the double unders. Work to recover and get back into the “yellow” or “orange.” Our goal for the double under sets is to be unbroken. If you are scaling with the jump rope today, use the following tempo to work on double unders: single-single-double. If that’s the path you choose, your goal should be to complete 10-15 double unders per round, not 50. Double unders, regardless of skill level, should take 45 seconds to one minute to complete. Note the clock when you start jumping. If you go over 60 seconds, begin your next run.

Tuesday

RP Nutrition Template = Light

Conditioning

27-21-18-15-9-6-3

Alternating DB Snatches (50/35)
T2B
Burpees

30 minute time cap

COACH’S TIP: This one will be grinder. We are testing your mental fortitude here as much as your conditioning. Stay in constant motion during the snatches and burpees. This may mean scaling the weight. For T2B begin with small sets early, even if you feel great at first.

NOTE: There is NO round of 12 here – When we tested this WOD, 50% of the athletes completed a round of 12 errantly. Trust them (and us), you do not want to add that extra round.

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 9 out of 10. Another way of stating that is leave 1-2 reps in the tank. Warmup sets should be 3-6 reps. (This should be incrementally harder than last week)

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

10 min AMRAP

15 Power Snatches (75/55)
30 Wallballs (20/14)
15 Box Jump Overs (20 inches for all)

COACH’S TIP: Our goal is to stay in constant motion today. You will be tired following the back squats. Find a weight for the power snatches where 15 reps would be unbroken when fresh. Make these look pretty. These are snatches, not “ground to overhead.” During the wall balls, work on controlling your breath. Find a steady cadence for each rep and use your legs and hips to drive the ball up. Do not rely simply on the shoulders and arms. During the box jump overs, focus on your transition to the next rep. Often, this means stepping down from the box and spinning rather than jumping down. Use your arms to drive toward the ceiling on each jump. Move deliberately. Focus on the rep at hand, not how much work is remaining in the workout. Stay present.

Thursday

RP Nutrition Template = Light

Olympic Weightlifting

Clean Complex

In 20 Minutes, Work to a Heavy Complex for the Day of:

Power Clean + Hang Squat Clean + Squat Clean

COACH’S TIP: Ignore the leaderboard and ignore everyone else in the room today. Your goal is to find a weight where you make each clean look perfect. A successful training session today is more about how well you move and less about how much weight you are moving. Catch the cleans in a tall position. Avoid the inclination to look down at the ground when you are standing the weight up. Drive those elbows toward the ceiling. Again, make these look beautiful. If this means cleaning at 40 or 50% of your 1RM, that’s completely fine. We are looking for form progress, not your max weight effort.

Gymnastics

3 Rounds for Quality:

15 Second Ring Support Hold right into 5 Strict Ring Dips

COACH’S TIP: move the rings higher than you think you should. When locked out at the top of the hold, you should be fully extended, toes pointing down. In this position, your toes should be 1-2 inches off the ground. This usually requires you to jump into the first rep. Do your best to “open” up the rings at the top of the hold – palms facing forward.

5 Tempo Negative HSPU (3 Second Negative, Come off Wall, Kick Back Up for Next Rep.

COACH’S TIP: Kicking up to the wall is an overlooked skill that should be second nature with extensive practice.

5 Tempo Strict Pullups (5 Second Negative, 1 Second Up)

COACH’S TIP: Keep the lats as engaged as possible during the negative. Even our competition-level athletes should consider using a band here. 5 seconds is challenging. Break the sets up if you find you are starting to rush the count.

Friday

RP Nutrition Template = Rest

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 9 out of 10. Another way of stating that is leave 1-2 reps in the tank. Warmup sets should be 3-6 reps. (This should be incrementally harder than last week)

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

Teams of 3

For Time:

400 Meter Run Together
3 Rope Climbs (1 each, alternate after each rep)
15 Squat Cleans (115/75) (5 each, alternate after 5 reps)
400 Meter Run Together
6 Rope Climbs (2 each, alternate after each rep)
21 Squat Cleans (115/75) (5 each, alternate after 7 reps)
400 Meter Run Together
9 Rope Climbs (3 each, alternate after each rep)
27 Squat Cleans (115/75) (9 each, alternate after 9 reps)

COACH’S TIP: This workout gets more challenging as it progresses. We are looking for a weight here on the cleans that you can do unbroken for 10 reps when fresh. Your final nine cleans should be done in two sets (5 and 4) at a maximum. During the rope climbs, focus on bringing your knees and legs up as high as possible on every “pull.” Think about saving your arms and, as you ascend, think about rope climbs as a leg exercise.

Sunday

RP Nutrition Template = Light

 

Conditioning

Partner Up

800m Run Together

Then

60 T2B
80 Burpees
100 Goblet Squats (1.5pd / 1pd)

Then

800m Run Together

 

COACH’S TIP: Challenge each other on the run. These should be high-level efforts that bring you in the door pretty gassed. From there, begin our triplet and work on getting your breathing back under control. Work on quick transitions during our T2B. During the burpees, consider doing 5 at a time and then switching with your partner. On our goblet squats, 10 reps at a time will be a high-bar to meet. Stay tall and give us perfect squats. The second run will feel very much what it’s like when a triathlete transitions off the bike and begins their run. This is the same feeling you will get during Murph on Memorial Day. Embrace that challenge. Give yourself 200-400 meters to find your legs again and then do whatever it takes to get across that finish line. Complete the final run as a team. You should work to cross that finish line together!

3.26 - 4.1

The 2018 CrossFit Open is in the books! Congratulations for making it through one of the most challenging Opens to date. Both Team Red and Team Blue brought it each and every week. Our Friday Night Lights sessions were among the best we’ve ever experienced! Thanks for bringing your energy to the gym every week! Unbeaten’s athletes rock!

We now begin our first post-Open strength cycle with a focus on “The Big 3” powerlifting moves (Squat, Bench and Deadlift.) And, as the weather gets warmer, we’ll continue to build in some more running. Memorial Day Murph is only two months away! You will be more than ready!

*Challenge for the Week* - Get a piece of paper and a pen. Write down the following: “In 365 days I want to be___________. Spend 10-15 minutes deciding on your most important goal for the next year. Fasten the paper to a location you see multiple times per day - your computer, dresser where you put your phone at night, or the refrigerator. Make the goal S.M.A.R.T. – (Specific. Measurable. Attainable. Relevant. Timely.)

***
Quote of the Week:  “Setting goals is the first step in turning the invisible into the visible.”

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open

Where you are right now: First Post-Open Strength Cycle

Where you are going Memorial Day Murph

Monday

RP Nutrition Template = Light

Strength

Bench Press

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 8 out of 10. Another way of stating that is leave 2-4 reps in the tank. Warmup sets should be 3-6 reps.

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

EMOTM for 16 Minutes

1st Minute: 14/12 Calorie Row
2nd Minute: 12 Sumo Deadlift High Pulls (75/55)
3rd Minute: 10 T2B

4th Minute: 8 Burpee Box Jump Overs (24/20)

Tuesday

RP Nutrition Template = Light

Conditioning

20 Minute AMRAP

12/10 Calories on Bike
7 Power Cleans (115/75)
7 Bar Facing Burpees

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 8 out of 10. Another way of stating that is leave 2-4 reps in the tank. Warmup sets should be 3-6 reps.

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

2 Rounds for Time (20 min cap)

16 Single Arm Dumbbell / KB Z-Presses (8 each arm, then switch)
50 Double Unders
14 Alternating Dumbbell / KB Snatches
50 Double Unders
12 Double Arm Dumbbell / KB Clean and Presses
50 Double Unders

 

Thursday

RP Nutrition Template = Light

Olympic Weightlifting

Snatch Complex

In 20 Minutes, Work to a Heavy Complex for the Day of:

Power Snatch + Hang Squat Snatch + Squat Snatch

Gymnastics

3 Rounds for Quality

15 Hollow Rocks
8-10 Strict False Grip Pullups on Rings (Use Bands if Needed)
5 Tempo Strict Rings Dips (3 Second Negative, 1 Second Up)
8 Tempo Pushups (3 Second Negative, 1 Second Up)

Friday

RP Nutrition Template = Rest

Open Gym / Rest Day

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 8 reps at an RPE (rate of perceived exertion) of 8 out of 10. Another way of stating that is leave 2-4 reps in the tank. Warmup sets should be 3-6 reps.

After the top set of 8, complete:

3x8 reps at 10-15% lower weight than the initial set

Conditioning

“Jackie”

1000 meter row
50 Thrusters (45 pounds for everyone) – do not drop the empty bar
30 pull-ups

Sunday

RP Nutrition Template = Light

 

Conditioning

Partner Up

800m Run Together

Then

60 Strict Pullups
80 Strict Ring Dips
100 Air Squats Into a Box Jump

(Split work as needed, except the Air Squats into Box Jumps – complete one at a time. Think about being EXPLOSIVE from the bottom of the squat.)

Then

800m Run Together