6.25 - 7.1

**Congratulations to everyone who tackled the Asbury Park Summer Games this weekend! Awesome work throughout two days of intense and incredibly fun competition. We had a lot of first time competitors, some PRs, and A LOT of comradery and energy. That’s what Unbeaten CrossFit is all about! Thank you for representing us! #beUNBTN**

When competing (or training), it is incredibly easy to compare yourself to the leaderboard or to other athletes who compete in the same cohort. Think about the amount of energy you dedicate each day to worrying about what other people think or what “so-and-so’s” score was or what weight they did, or if “you are going to ‘Rx.’” What if, instead of comparing, you used that energy to look inward? What can YOU be doing in this VERY MOMENT to be advancing yourself as an athlete? What can YOU control? Focus less on the results and more on the journey. Be proud exclusively about your own personal EFFORT. Did you leave everything on the floor? Did you give YOUR best effort? If not, why? Where is your mind becoming a limitation for you? Where is focusing on other people becoming a limitation for you?

*Challenge for the Week* - Find areas this week where you have opportunities to switch your energy from “outward” to “inward.” Enter your score into WODify this week for each workout. Do not check the leaderboard for any of the workouts.

***
Quote of the Week:  “Running taught me valuable lessons. In cross-country competition, training counted more than intrinsic ability, and I could compensate for a lack of natural aptitude with diligence and discipline. I applied this in everything I did.” -  Nelson Mandela

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 Deload

5x5 @50% of 1RM

For Athletes Who Competed This Weekend – Recovery Day

2 minute pigeon pose each side
2 minute coach stretch each side
2 minute banded hamstring stretch each side
2 minute banded shoulder distraction each side
2 minute ankle dorsiflexion stretch each side
2 minute quad / leg roll out each side
2 minute upper back / lat roll out each side
2 x 1 minute overhead barbell stretch with a roller supporting
2 minute wrist stretch each side

For Athletes Who Did Not Compete This Weekend - Conditioning

8 minute AMRAP

10 burpees over the bar
10 thrusters (95/65)

COACH’S TIP: Smooth and steady on the burpees. This one will get hot pretty quickly. Rest at the top of the thrusters if you need the rest in the middle of the set. Aim to stay unbroken on the thrusters. NOTE: If you competed this weekend, do NOT take on this workout – it will completely interfere with recovery. Spend the time doing the mobility session above.

          Tuesday

RP Nutrition Template = Light

Oly Work

Movement A – Pause Overhead Squat from the Rack

5 Sets of 2 Reps

Movement B – Snatch Balance from the Rack

5 Sets of 3 Reps

Conditioning

In a 4:00 Window…

3 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (75/55)
Time remaining, Max Calorie Assault Bike

Rest 4:00

In a 4:00 Window…

2 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)
Time remaining, Max Calorie Assault Bike

Rest 4:00

In a 4:00 Window…

1 Round:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (115/75)
Time remaining, Max Calorie Assault Bike

Score is total calories biked across the three rounds.

COACH’S TIP: Looking for steady cycling of this barbell today. The weight is relatively light so move with purpose on every rep. Pretend it’s 155/105, just like with DT. Can you go unbroken in the first two rounds?

          Wednesday

RP Nutrition Template = Light

Strength

Back Squat

5x5 @ 50% of 1RM

Conditioning

3 Rounds for Time

10 Front Squats from the Floor (135/95)
20 Pullups
50 Double-Unders

COACH’S TIP: Look to go unbroken on the front squats and double unders if possible today. Break up the pull-ups into 2-3 sets.

          Thursday

RP Nutrition Template = Light

Gymnastics Work

3 Rounds

20 Hollow Rocks
5-8 False Grip Ring Pullups
3 -5 Russian dips

Conditioning

21-15-9

HSPUs
Barbell Rows (115/75)
Sandbag or Medball Tosses Over the Shoulder

COACH’S TIP: For the sandbag movement today, pick a weight where you can stay in motion for the entire set. Bag hits the floor, turn around, quick breath, pick it up. Repeat. Keep that cadence throughout. On the barbell rows, hold the bar at the torso for a half second count. These should NOT be “fast” reps.

Friday

RP Nutrition Template = Light

Conditioning

CrossFit Linchpin Test 4

2 Rounds for time of:

18 Calorie Row
15 Thrusters (95/65)
12 Chest-to-bar Pull-ups

COACH’S TIP: Short and dirty today. Move.  

          Saturday

RP Nutrition Template = Light

          Strength

Deadlift Deload

5x5 @ 50% of 1RM

Conditioning

Partner Up

20 minute AMRAP

400m run together
20 Alternating DB Snatches (50/35)
20 Power Cleans (115/75)
20 Synchronized Hand Release Pushups
20 Partner Deadlifts on 1 Bar (225/155)
20 Foot HS Walk (Each)

Score is total reps completed. The 400 meter run counts as 10 reps.  

COACH’S TIP: Fun one today. Split the snatches and cleans up into an unbroken set of 10 each. If any time at all remains on clock and there is time to run, complete the entire run and count the run as 10 reps, as noted above.

          Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

For Time

40 Walking Lunges (Each)
50 T2B Total
60 Box Jumps Total (20 inches for all)
40 Double-Unders Each
50 Ring Dips Total
60 Knees-to-Elbows
40 Kettlebell Swings (2/1.5 pood)
50 Ab Mat Sit-Ups Each
60 Alternative DB Hang Clean and Jerks Total (50/35)
6 Rope Climbs Total

COACH’S TIP: Fun little chipper to get through today. Smooth transitions between movements and hold each other accountable on movement standards.