5.21 - 5.27

Not every single flower grows or blooms at the same rate. Nor do flowers alter their own blooming patterns on account of neighboring flowers. They grow and bloom at their own rate, embracing water, sunshine, and pollination without a single care about what other flowers are doing. They are happy simple being flowers.

The same should go for us, as humans. In CrossFit, as with life, it’s easy to draw comparisons to others. WOD times, muscle up progress, promotions, marriage, children. The list goes on. How much of your life is externally focused? How often to you scroll through Instagram and see “Instamodels” or Games athletes with perfect physiques and say to yourself: “This should be me?” How often do you complete a WOD at Unbeaten, look at the Whiteboard and decide your time wasn’t good enough? Or maybe you don’t post your score altogether, worried about what the other athletes might “think?” It’s an easy path to go down.

We’re here to remind you how important it is to be uniquely you. Embrace and tend to the exact person you are in this exact moment. Control only what you can control in this very moment and, if you’re looking for progress in the gym, continually ask yourself: “What can I do in this very moment to make myself better?” And then do that in the next moment and the next and the next and so on. By looking inward, rather than looking to what everyone else is doing, you begin to grow and bloom at your own unique rate and you don’t stand in the way of your own progress.

Challenge yourself this week during training to ask yourself this question again and again. (Hint: during workouts, the answer is almost ALWAYS to pay attention to your breath.) Outside of the gym, it applies to almost every aspect of your life. “Can I be reading a book right now, rather than mindlessly scrolling through Instagram?” “Can I plan my meals better, instead of eating at random times with no control of the food quality?” “Can I go to bed 20 minutes earlier tonight so I get a better night of rest?”

*Challenge for the Week* - Make quality sleep a non-negotiable part of your week. Pick a bedtime that will almost guarantee 7-9 hours of quality sleep and (in non-negotiable fashion) make a commitment to yourself and stick to that time for 7 full days.  

***
Quote of the Week:  “Allow yourself to be where you are.”

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 10 out of 10. Another way of stating that is leave maybe 1 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

Every 4:00 for 5 rounds Complete:

30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower

Score is the slowest round

COACH’S TIP: Push the pace today, especially during the burpees to earn at least :30 rest between rounds. Air squats should be smooth and steady. Aim to complete the row in about 1 minute.

Tuesday

RP Nutrition Template = Light

Gymnastics

HSPUs

Alternating Minutes

Minute 1: – :45s of Kipping HSPU
Minute 2: – 1:00 Recovery Bike

*Complete 6 times through for “12” total rounds

Conditioning

3 Rounds

Row 500 Meters
Run 400 Meters

Rest 3 minutes between rounds.


COACH’S TIP: Looking for 2K pacing on the row and 1 mile pacing on the run. Take a full 3 minutes between rounds.

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 10 out of 10. Another way of stating that is leave maybe 1 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

3 min AMRAP - Toes to Bar

Rest 5 mins

4 min AMRAP - Clean and Jerks (155/105)

Rest 5 mins

6 min AMRAP - Calorie Row

*Score is total reps completed across the AMRAP

COACH’S TIP:  Take smaller bites than you think while opening up these sets, especially on T2B. Remember, we are testing how many reps you can do over the course of a few minutes here, not how many you can do to open.

Thursday

RP Nutrition Template = Light

Olympic Weightlifting

Every 90 seconds for 7 rounds

Pausing Snatch Deadlift + Low Hang Squat Snatch + Overhead Squat

Conditioning

21 – 15 – 9

Squat Snatches (95/65)
Chest to Bar Pull-Ups

COACH’S TIP: Don’t fall into the trap of going out of the gate too hot on the squat snatches today. Pick a weight you could cycle for 10 unbroken reps when fresh. Work to do full squat snatches today, regardless of what weight is on the bar.

Friday

RP Nutrition Template = Light

Conditioning

21-15-9

Russian Kettlebell Swings (70/53)
Box Jumps (24/20)
HSPU

Rest 5 mins

EMOTM for 15 mins

Minute 1: 20 Wallballs
Minute 2: 1 Rope Climb
Minute 3: 8 Burpees

COACH’S TIP: Some classic CrossFit movements in the WOD today. Enjoy them and set the standard when it comes to movement virtuosity. Wear long pants for the rope climbs.

Saturday

RP Nutrition Template = Light

Strength

Deadlift

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

After the top set of 4, complete:

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

Conditioning

Teams of 3 – STRICT 20 Min Cap !!!

50 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (75/55)
50 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (95/65)
50 Calorie Assault Bike, 21 Power Snatches, 21 Thrusters (115/80)
50 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (135/95)
50 Calorie Assault Bike, 9 Power Snatches, 9 Thrusters (155/105)


COACH’S TIP: Weight on the earliest set should be very light – to the point where you could likely go unbroken during your portion. As we progress through the weights, make smart decisions and work with a coach to make sure form stays on point.

Sunday

RP Nutrition Template = Light

Conditioning

10-8-6-4-2:

Power Clean and Jerks (135/95)
30 DUs after each round

 

COACH’S TIP: Aim to cycle the barbell today finding a weight where we could do 10 unbroken reps when fresh. Make quick transitions to the rope. Remember, Murph is tomorrow.