5.14 - 5.20

Failure. Such a negative connotation with that word. “Lack of success.” “Unable to succeed.” “Failure is not an option.” Damn. There are a lot of polarizing words in the English language. Failure is not one of them. Stop 10 people in the street and 10 will likely have a negative reaction to the word.

We’re here to remind you that failure is a great thing. Failure means you tried. Failure means you learned. Failure means you found a weakness and, as a result, an opportunity to grow.

We’re also here to remind you that failure is NOT synonymous with excuses. Failure means you tried. Excuses mean you didn’t.

Being willing to fail – whether inside the gym or at life – is one of the true measures of a successful life. Failures can be heart breaking. But they also bring humility and context to our lives. We are all human. Failures will happen. If you are pushing yourself to your limits every single day, failure might be a regular occurrence. How often are we confusing failure with excuses? Very few things worth having in life come easily. It’s very easy to find a reason to not do something and very easy to find an excuse. Please be willing to fail. As a result, you’ll demonstrate your willingness to embrace life.

*Challenge for the Week* - Try something completely new this week outside of the gym. Maybe it’s picking up a musical instrument for the first time ever, or learning how to paint, or taking a yoga class. Be willing to become a beginner and experience failure.  

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Quote of the Week:  “Failure is simply the opportunity to begin again, this time more intelligently.”

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 4 reps at an RPE (rate of perceived exertion) of 9 out of 10. Another way of stating that is leave 1-2 rep in the tank. Warmup sets should be 2-3 reps.

After the top set of 4, complete:

3x4 reps at 10-15% lower weight than the initial set

Conditioning

Part 1

3 Giant Sets (not for time):

Max Strict Pull-Ups
20 Double Kettlebell Russian Swings
20 Double Kettlebell Step-Back Lunges
20 Glute Bridges (just bodyweght) on a bench

COACH’S TIP: Pick a KB weight here that’s conservative and build across the sets if movement patterns are perfect. On the glute bridges, hold at the top for a 1-second count.

Part 2

4 min AMRAP

Double Unders (every second break or trip, complete 4 burpees)

Tuesday

RP Nutrition Template = Light

Gymnastics

HSPUs

On the Minute x 12 (3 Rounds):

Minute 1 – 3-5 Reps
Minute 2 – 3-5 Reps
Minute 3 – 3-5 Reps
Minute 4 – Rest

Conditioning

15 minute AMRAP

500m Row
30 Wallballs (20/14)
15 Deadlifts (225/155)

COACH’S TIP: Aim to keep your heartrate under control during the entire 15 minutes today. Stay in constant motion and break up the wallball and deadlift sets into manageable chunks from the start. Row pacing should be 1-2 degrees slower than your “normal” 500m pace. (Example: If you normally row 2:00 per 500m, row time today should be about 2:10 or 2:15 per 500m.)

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Work up to a top set of 4 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 2-3 reps.

After the top set of 4, complete:

3x4 reps at 10-15% lower weight than the initial set

Conditioning

3 Rounds for Time

10 Power Clean and Jerks (135/95)
400m Run

COACH’S TIP:  Pick a weight we could do unbroken for 10 reps when fresh. From there, break up the sets into manageable chunks from the start. Stay in constant motion and push the pace a bit on the run today.

Thursday

RP Nutrition Template = Light

Olympic Weightlifting

Every 2 minutes for 7 rounds

1 Power Clean + 2 Front Squat + 1 Hang Squat Clean + 1 Split Jerk

Conditioning

For Time

50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 T2B
20 HSPUs

COACH’S TIP: Steady forward progress and smooth transitions on the DB snatches today. Once we get to the burpees, think of completing 4 smaller sets of 10. T2B should be done in 4-5 sets maximum and do you best to come off the wall as few times as possible during the HSPUs.

Friday

RP Nutrition Template = Light

Conditioning

400 Meter Run, 40 Overhead Squats (45/35)
400 Meter Run, 40 Thrusters (45/35)
400 Meter Run, 40 Front Squats (45/35)

COACH’S TIP: Working today to bite off big sets with the barbell and recover on the run. Legs will be a little crispy today. Embrace it work to breathe as naturally as possible during the barbell movements.

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 4 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 2-3 reps.

After the top set of 4, complete:

3x4 reps at 10-15% lower weight than the initial set

Conditioning

Partner Up

20 min AMRAP

100 Burpee Box Jump-Overs (24/20)
400 meter run together
100 Wallballs
400 meter run together
10 Ring Muscle Ups
400 meter run together

COACH’S TIP: Split work as needed on the burpee box jump overs, wallballs and muscle ups. On the runs, spend the first portion of the run recovering and then get back into the gym for the next movement. It’s recommended to do small sets on the burpee box jump overs from the start to keep transitions smooth.

Sunday

RP Nutrition Template = Light

Conditioning

For Time:

Murph Prep

100m run
5 Rounds of
5 Pullups
10 Pushups
15 Airsquats
200m run
4 Rounds of
5 Pullups
10 Pushups
15 Airsquats
400m run
3 Rounds of
5 Pullups
10 Pushups
15 Airsquats
600m run
2 Rounds of
5 Pullups
10 Pushups
15 Airsquats
800m run
1 Round of
5 Pullups
10 Pushups
15 Airsquats

COACH’S TIP: Breaking the runs up in a unique way today so we practice running with various levels of fatigue on our legs. Transitions during Cindy should be smooth. Spend as little time as possible staring at the bar. Runs should be steady and strong today. Don’t blow up during the early runs.