6.18 - 6.24

12 Lessons on Leadership from John Wooden

#1. Good values attract good people. Be a leader of value, and you’ll attract the same.

#2. Love is the most powerful four-letter word. Be supportive. Don’t lead by fear.

#3. Call yourself a teacher. The best leaders are teachers.  Show them what you want done and take time to mentor.

#4. Emotion is your enemy. Manage your emotion versus letting them manage you.

#5. It takes 10 hands to make a basket. OK, this one is specific to basketball, but the lesson is important in life. You need everyone to contribute if you’re going to be successful as a team.

#6. Little things make big things happen. This is about discipline and practice.  The little things are important. Ignoring the details will hurt you in the end.  This reminds me of the book, The Slight Edge. Doing a little every day over and over again gives you a slight edge.

#7. Make each day your masterpiece. Give your best every single day.

#8. The carrot is mightier than the stick. Incentives and praise are was more powerful than fear and punishment.

#9. Make greatness attainable by all. People want to succeed. In fact, they want to be great. Make sure you give them an opportunity.

#10. Seek significant change. Wooden says, “Failure is not fatal, but failure to change might be.”  Set your goals high.

#11. Don’t look at the scoreboard. Again, this sounds like it applies only to basketball, but that’s not the case at all. In a world that looks for instant gratification, you can get caught up in checking and managing short-term results. Make sure you prepare well, work hard, and set your goals high.  Do that and the long-term results will be there.

#12. Adversity is your asset. Coach Wooden said, “Adversity is the state in which man easily becomes acquainted with himself, being especially free of admirers then.” There are always opportunities in failure.  Don’t miss them because you don’t see adversity as an asset. That’s when you stretch yourself the most!

*Challenge for the Week* - Do not press snooze on your alarm clock once this week.

***
Quote of the Week:  “Be quick but don’t hurry.” John Wooden.

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 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 2, complete:

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

Conditioning

4 rounds for time:

400m Run
10 OHS (75/55)

COACH’S TIP: An easier derivation of a CrossFit classic today. Aim to stay unbroken on the OHS and push yourself on those final two runs!

Tuesday

RP Nutrition Template = Light

Oly Work

Hang Cleans

12 min EMOTM

Minute 1: – 5 Hang Cleans
Minute 2: – 5 Hang Cleans
Minute 3:  -- 5 Hang Cleans
Minute 4: -- Rest

Conditioning

For Time:

400 Meter Run, 20 Box Jumps (24/20), 20 Wallballs (20/14)
200 Meter Run, 20 KBS (53/35)
200 Meter Run, 20 KBS (53/35)
400 Meter Run, 20 Box Jumps (24/20), 20 Wallballs (20/14)

COACH’S TIP: A hybrid combination of “Helen” and “Kelly” today. The bulk of your time will be in the first and last set. Plan accordingly. KBS should be unbroken in the middle sets.

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 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 2, complete:

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

Conditioning

“Every :90 Cindy”

With 20 minutes counting down on the clock

Every 90 seconds, complete:

5 Pull Ups
10 Push Ups
15 Squats


COACH’S TIP: Find a scale today where you can hold the every :90 pace for the entirety of the workout. If you fall off the pace during the middle of the workout, scale the movement that is holding you back.

Thursday

RP Nutrition Template = Light

DB Snatch Cycling

Four rounds, not for time. Rest as needed between sets

20 alternating reps

Conditioning

AMRAP 15:

75 Double-Unders
50 Air Squats
15 Power Snatches (115/80)

COACH’S TIP: If you are competing this weekend, use this session to get the blood flowing only. Scale the workout as needed so you are fresh at the end.

Friday

RP Nutrition Template = Light

Conditioning

CrossFit Linchpin Test 3

3 Rounds for time of:

21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 315/205

COACH’S TIP: Pick a weight today where you can come close to unbroken. HSPUs should be done in a maximum of 2 sets. Wallballs should be unbroken each set. If you are competing this weekend, consider making today a full rest day.

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 2 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 2, complete:

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

Conditioning

AMRAP 15:

27/21 Calorie Row
21 Deadlifts
15 Burpees
9 Push Press

Rx – 135/95

COACH’S TIP: Stay in constant motion today. Small rests (if any) when breaking up the deadlifts. Move quickly but don’t hurry.

Sunday

RP Nutrition Template = Light

Conditioning

In Teams of 3, For Time:

400 Meter Sandbag Run, 6 Rope Climbs, 15 Squat Cleans (135/95)
400 Meter Sandbag Run, 9 Rope Climbs, 21 Squat Cleans (135/95)
400 Meter Sandbag Run, 12 Rope Climbs, 27 Squat Cleans (135/95)

COACH’S TIP: Be sure each athlete carries the sandbag during a portion of each run. Work on cycling the squat cleans (3 unbroken reps) when it’s your turn to go. Wear long pants for the rope climbs.