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.