4.30 - 5.6

What does it mean to be selfish? The word has had such a negative connotation. “Your behavior is selfish.” And what do you think of when you hear the word? Vain, self-centered, narcissistic? Probably. That’s what society has taught us. One must self-sacrifice to be a good person. It’s more important to prioritize other’s happiness over our own. Especially if we are parents, right? Sacrifice is a part of your daily life, probably every decision. I’m here today to tell you it’s ok to be selfish and it’s time to amend your definition of what “selfish” means.

Let’s change the working definition of “selfish” to, simply, “caring for one’s self.” This is reflected aptly by the “Oxygen Mask Principle.” This principle derives from flying on an airplane. When the oxygen masks drop, passengers are asked to put their own mask on first before helping others put on theirs. This is done for a practical reason – if you don’t have oxygen, you’ll pass out and will be useless to everyone else around you. In what areas of your everyday life are you failing to “put on your oxygen mask first?”

You love your children, your parents, your best friend, your partner. Shouldn’t you work to get their mask on first? It doesn’t work this way. If we’ve not taken care of ourselves, (i.e. - put on our mask) and we’ve not acted “selfishly,” we fail to become the best version of ourselves. If we fail to become the best version of ourselves, we are robbing those around us of the most authentic person we can be. Being “selfish” can mean waking up 15 minutes earlier to meditate, or making sure the kids’ homework is done so YOU can get to CrossFit class. Everyone in your life deserves the very best version of the “self” you can offer. Be “selfish.” I dare you to see what happens.

*Challenge for the Week* - You are being asked to do two acts of kindness this week. One is a “selfless” act, a random act a kindness for anyone you encounter in your life. Here’s the caveat: the person can never find out about what you did. The second is a completely “selfish” act. Remember our revised definition. Selfish does not mean “inconsiderate.” It means putting on your own oxygen mask FIRST.  

***
Quote of the Week:  “Sometimes you have to be selfish to be selfless.”

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 10 out of 10. Another way of stating that is leave maybe 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

Part 1

Alternating EMOM x 10 (5 Rounds)

7 Push Presses
7 Deadlifts

COACH’S TIP: Use two bars for this section. Push presses can come from the rack. Start weight for each movement at about 60% of 1RM and feel free to build across. You should have a least a few seconds rest between minutes. Transition quickly to the deadlifts. Do NOT push jerk. Work on driving the bar up.

Part 2

3 “Giant” Sets:

100m Single Arm Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts

Rest 2:00 between rounds.

COACH’S TIP: Switch arms after 50 meters. Form is so much more important than weight here. Arm should be fully locked out and core engaged throughout.

Tuesday

RP Nutrition Template = Light

Gymnastics

Complete a max set of strict HSPUs and remember this number. No more than 2 mats if you are scaling the movement.

Conditioning

In a 5:00 Window:

Part 1

600 Meter Run

Time Remaining, AMRAP:

12 Hang Power Snatch (95/65), 12 Barbell-Facing Burpees

Rest 5:00

Part 2

In a 5:00 Window:

400 Meter Run

Time Remaining, AMRAP:

9 Hang Power Snatch (115/80), 9 Barbell-Facing Burpees

Rest 5:00

Part 3

In a 5:00 Window:

200 Meter Run

Time Remaining, AMRAP:

6 Hang Power Snatch (135/95), 6 Barbell-Facing Burpees


COACH’S TIP: Pick weights today where you are getting at least one complete round of the AMRAP per section. Each run is your “buy-in” – complete one time. The AMRAP then begins. For the hang power snatches – make sure the barbell stays above the knee and you are catching the bar in a good receiving position.

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 10 out of 10. Another way of stating that is leave maybe 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

1 Round for Time:

35/25 Calorie Assault Bike
27 CTB Pull-Ups
21 Push Jerks
15 Overhead Squats
9 Squat Snatches

Rx: 115/80

COACH’S TIP: Looking for a barbell weight today where you could go unbroken on the movements when fresh. Be smart early in this workout and break up the reps so you can continuously move through the chipper. Spend as little time as possible staring at the bar. The bike is to get your heart rate up but don’t blow up here. The barbell is coming from the floor each round.

Thursday

RP Nutrition Template = Light

Olympic Weightlifting

EMOTM for 10 mins

Hang Squat Clean

Build to a Heavy Single for the Day

Conditioning

Ascending Ladder for 8 Minutes:

3 Hang Squat Cleans (95/65), 3 Toes to Bar
6 Hang Squat Cleans (95/65), 6 Toes to Bar
9 Hang Squat Cleans (95/65), 9 Toes to Bar

Continue to add (3) repetitions to each movement until time is called.

COACH’S TIP: Stay in constant motion during this METCON. Break up the toes the bar sooner than you think. With 1 minute left, work to go unbroken. The weight is light enough where you can keep going!

Friday

RP Nutrition Template = Light

“Fear No Movement Friday”

Conditioning

15 min AMRAP

3 Legless Rope Climbs OR Chest to bar Pull-Ups
20 Double OR Single-Unders
7  Hang Squat Clean & Jerks : If using Dumb Bells (50/35) If using a barbell (95 / 65)
9/6 Calorie SPRINT on the Bike OR Rower (25 seconds or less)

Rest 5 minutes

Then

10 min AMRAP

100-Foot HS Walk OR :30 second Hand Stand Hold
12 Alternating Pistols
50 Double OR Single Unders

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 6 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 3-4 reps.

After the top set of 6, complete:

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

Conditioning

Partner Up

20 Min AMRAP

20 Thrusters (115/75) -  20 Box Jumps (24/20) - 20 Burpees
30 Thrusters (95/65) -  30 Box Jumps (24/20) - 30 Burpees
40 Thrusters (75/45) -  40 Box Jumps - 40 Burpees
50 Thrusters (45/35)
Max Calorie Row in Remaining Time

COACH’S TIP: Nothing fancy about this one. Get to work.

Sunday

RP Nutrition Template = Light

Conditioning

For Time

1,200m Run
Then
12 Rounds:
5 Pullups
10 Pushups
15 Air squats
Then
1,200m Run

 

COACH’S TIP: We are getting ever-closer to Murph. Training runs and Cindy variations are getting longer. Save something for the final run today.