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.