6.11 - 6.17

New research is starting to explore how gratitude works to improve our mental health. In fact, many studies over the past decade have found that people who consciously count their blessings tend to be happier and less depressed.

In one such study, researchers randomly assigned study participants into three groups. Although all three groups received counseling services, the first group was also instructed to write one letter of gratitude to another person each week for three weeks, whereas the second group was asked to write about their deepest thoughts and feelings about negative experiences. The third group did not do any writing activity.

What did they find? Compared with the participants who wrote about negative experiences or only received counseling, those who wrote gratitude letters reported significantly better mental health four weeks and 12 weeks after their writing exercise ended.

This suggests that gratitude writing can be beneficial not just for healthy, well-adjusted individuals, but also for those who struggle with mental health concerns. In fact, it seems, practicing gratitude on top of receiving psychological counseling carries greater benefits than counseling alone, even when that gratitude practice is brief.

*Challenge for the Week* Get out a piece of paper and a pen. Old school. Think of someone in your life you are truly grateful for. Spend 20-30 minutes crafting a letter to that person expressing how you feel. Even if you never send the letter, put it in a safe place so you can refer back to it at a later time.

***
Quote of the Week:  “Begin with gratitude.”

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 2018 Summer

Monday

RP Nutrition Template = Light

Strength

Bench Press

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

After the top set of 2, complete:

3x2 reps at 10-15% lower weight than the initial set

Conditioning

18 min AMRAP

200 Meter Run
16/12 Calorie Row
12 CTB Pull-Ups
8 Alternating Dumbbell Snatches (50/35)

COACH’S TIP: Long one today. Consider breaking the CTB pull-ups early and work on smooth transitions from each hand during the dumbbell snatches.

Tuesday

RP Nutrition Template = Light

Oly Work

Snatch Grip Deadlifts

12 min EMOTM

Minute 1: – 3 Snatch Grip Deadlifts
Minute 2: – 3 Snatch Grip Deadlifts
Minute 3:  -- 3 Snatch Grip Deadlifts
Minute 4: -- Rest

Conditioning

5 Rounds for Time – 20 min cap

3 Squat Snatches (155/105)
5 T2B
200m run

COACH’S TIP: We are looking for weight today that is challenging but one we are unable to touch and go. These should be quick, deliberate singles.

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

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

After the top set of 2, complete:

3x2 reps at 10-15% lower weight than the initial set

Conditioning

Every 4 minutes for 4 Rounds

100′ Walking Lunge
15 Deadlifts (185/135)
15/12 Calorie Assault Bike


COACH’S TIP:  Bodyweight lunges today so keep it moving. Deadlifts should be close to unbroken each round while the bike should be fast enough to give you some rest before the next round.

Thursday

RP Nutrition Template = Light

Olympic Weightlifting

Every 2 minutes for 7 rounds

1 Power Clean + 2 Front Squats+ 1 Hang Squat Clean

Conditioning

5 min AMRAP

15-12-9

Kettlebell Swings (70/53)
Front Squats (135/95)
Calorie Row

Rest 5:00

5 min AMRAP

15-12-9

Kettlebell Swings (70/53)
Front Squats (115/80)
Calorie Row

COACH’S TIP: Front squats from the rack today. Notice the weight drop off between workouts. Goal should be to go unbroken each round. Pick a weight accordingly.  

Friday

RP Nutrition Template = Light

Conditioning

CrossFit Linchpin Test 2

3 Rounds for time of:

5 Ring Muscle-ups
10 Squat Cleans 135/95
20 box jumps 24"/20"

COACH’S TIP: Test yourself on the muscle ups today and see if you can work on linking reps together by “sitting” down into the kip for the next rep. Squat cleans should be smooth and fast today. Same with the box jumps.

Saturday

RP Nutrition Template = Light

Strength

Deadlift

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

After the top set of 2, complete:

3x2 reps at 10-15% lower weight than the initial set


Conditioning

Partner Up – Teams of 2

4 Rounds for Time

22 KB Swings (2pd / 1.5pd)
22 Box jump overs (24/20)
Run 400 meters together
22 Burpees
22 Wall Balls (20/14)

*Split all movements as 11/11 except for the run, which is done together

COACH’S TIP: Fun little partner workout today. Communicate throughout so as little time as possible is lost while partners transition during movements.

Sunday

RP Nutrition Template = Light

Conditioning

"Fight Gone Bad"

3 Rounds for Total Reps

1:00 at each station:

Wallballs (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (20")
Push Press (75/55)
Calorie Row

Rest 1 minute

COACH’S TIP: Another CrossFit classic. This one will get tough but hang in there. The weight is light today. When fresh, you would be able to do the full minute of each movement. Consider stopping each movement with 5-10 seconds to spare in the minute to get to the next station, especially the row. Lost time can be made up on the push press today. Keep that in mind. The 1 minute rest between rounds will go very quickly. Recover and breathe.