5.7 - 5.13

“Watch Your Thoughts, They Become Words; Watch Your Words, They Become Actions.”

It’s amazing how true this quote is. Thoughts can become our actions and dictate various elements of our lives. Ever start the day in a bad mood and then find yourself being abrasive or unkind as a result? Of course. We’ve all been there. Let’s focus today on the second portion of this quote in “Words.” How often do we find ourselves saying: “I have to go to work on Monday” or “I really should get into the gym this week” Or “I have to make sure I (insert annoying daily chore.)”

With everything we do in life, there is a choice. How we think, react, respond, relate. All choices. Same goes with our words. What if instead of choosing to say “have to” or “should,” we approached each of the day’s micro-choices with “I get to” or “I have the opportunity to.” Let’s see how much it shifts the point of view: “I get to go to work today.” “I have the opportunity do burpees and thrusters in today’s workout.” Instant mood switch. Not only do you feel in control but look at the inherent sense of gratitude built in. Changes EVERYTHING.

We are very, very lucky people. We live in a relatively affluent part of the world. We have running water. Electricity. Heat in the winter time. Washing machines. A device in our hand that literally contains every piece of information known to humankind. People who love us. Most of us will never live in fear of where our next meal is coming from. There is so much to be grateful for and yet it’s very easy to fall into the trap of grudgingly going to work or to the gym. It’s easy to go on autopilot and live in “the lack.”

Let’s approach every opportunity we are given each as a gift. We GET to be who we are, and live where we do, and train with some of the coolest people we know. All of these things are gifts. What other areas of our lives contain “have to’s” or “should?” Probably more than you think. Which brings us to our challenge of the week.

*Challenge for the Week* - Create awareness of when your words do not align with gratitude. Wear a rubber band or hair tie on your wrist. Each time you find yourself saying “have to” or “should” instead of “get to,” switch the rubber band to the other wrist. Do this as many times as needed to create an additional sense of gratitude in our daily lives.

***
Quote of the Week:  “Watch Your Thoughts, They Become Words; Watch Your Words, They Become Actions.”

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 8 out of 10. Another way of stating that is leave 2-3 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

4 Rounds for Time

12 Alternating DB Snatches (50/35)
1 Rope Climb
400m run

COACH’S TIP: Work on smooth hand offs with the DB during snatches. Make sure to be using your legs as much as possible on the rope climb and MOVE on the run. Catch your breath during the snatches. Scale the rope climb as needed.  

Tuesday

RP Nutrition Template = Light

Gymnastics

HSPUs

12 Min EMOTM

Min 1: 2-4 Strict HSPUs
Min 2:  2-4 Strict HSPUs
Min 3:  2-4 Strict HSPUs
Min 4: Rest

Conditioning

In a 5:00 Window…

100 Double-Under Buy-In, followed by AMRAP:
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

In a 5:00 Window…

100 Double-Under Buy-In, followed by AMRAP:
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

In a 5:00 Window…

100 Double-Under Buy-In, followed by AMRAP:
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)


COACH’S TIP: You should be able to cycle the barbell for at least double the prescribed reps unbroken when fresh. Be wise as you select your weights with that in mind. Three scores in this workout – the AMRAP score from each section.

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 8 out of 10. Another way of stating that is leave 2-3 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

15 min AMRAP

200 Meter Run
20/14 Calorie Row
2 Rounds of “Strict Cindy”

(1 Round of “Strict Cindy” = 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

COACH’S TIP:  Looking for constant motion today with quick transitions between movements. Get to just under your threshold pace and stay there for the entire 15 minutes.

Thursday

RP Nutrition Template = Light

Olympic Weightlifting

EMOTM for 10 mins

Hang Squat Snatch

Build to a Heavy Single for the Day

Conditioning

Ascending Ladder for 8 Minutes:

3 Hang Squat Snatch (75/55), 3 Pullups
6 Hang Squat Snatch (75/55), 6 Pullups
9 Hang Squat Snatch (75/55), 9 Pullups

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

COACH’S TIP: Similar to last week’s WOD with the hang squat cleans. Our goals are similar. Aim to stay in constant motion during this METCON. Break up the pullups 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

Lactate Threshold & Recovery Training

3 Rounds at MAX Effort

Rest 12 minutes between rounds

250m Row
10 KB Swings (70/53)
10 Burpees
10 KB Swings (70/53)
10 Burpees
10 KB Swings (70/53)
250m Row

COACH’S TIP: Each round should be within 10-20 seconds of one another and we are looking to get this work done in no more than 6 minutes per round. Scale the KB swings appropriately to hit that mark. This should be a max effort. That’s not to say you should be SPRINTING on the initial row. Your RPE should start at around 8 and end at 10 on the final row. You should be gassed after the final 250m row. The long rest intervals are intentional. We are testing your ability to recover following a max effort.

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 4 reps at an RPE (rate of perceived exertion) of 8 out of 10. Another way of stating that is leave 2-3 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

EMOTM for 30 Minutes

Partner A: 5 thrusters (95/65) + 5 burpees over the bar
Partner B: Rest (Then switch at the next minute)

COACH’S TIP: Move fast. Work on squat cleaning the first rep. Approach each round as a full sprint. You’ll have close to 90 seconds rest between sets so make your effort each round COUNT.

Sunday

RP Nutrition Template = Light

Conditioning

For Time:

“Unpartitioned Murph Prep”

1 Mile Run
50 Pullups
100 Pushups
150 Airsquats
1 Mile Run

 

COACH’S TIP: Complete the workout in order as written - unpartitioned. Take small bites, especially during the pullups and pushups – sets of 5 and 10 will work just fine. The run should be a steady effort, but not at a blow-up pace –probably a little bit faster than you would be running during a full Murph workout.