6.4 - 6.10

 

We are all well acquainted with the importance our society places on ‘getting an education.’  We spend the majority of our youth in school and success in this arena is highly celebrated. Yet, when we leave school and move into our respective area of work something changes.  We suddenly feel the need to at least appear to know a great many things that we do not. On a regular basis, people across many different careers hide their lack of knowledge as best they can for fear of being revealed as a hack or incompetent.

It is precisely this moment we want to focus on:  The moment we trade knowledge for the appearance of knowledge.  A lopsided trade if there ever was one. If we could just stop the charade, admit we don’t know (or at least aren’t 100% sure) and then GO FIND OUT!  We would be so much better off! Our employers, co-workers, family and friends who rely on us would all benefit from our ability to confess when we don’t have the answer and we pursue the KNOWLEDGE proudly.

This week we want to encourage you to keep learning.  Let those around you see when you’re unsure of yourself, and then watch them drop their guard in your presence.  By admitting we are always learning we give others the license to do so as well. And that is the type of company we should want to keep.

 

*Challenge for the Week* Pick up a book, download an audiobook or flat out “Google” a topic that you’ve been interested in for awhile.  Look into something you’ve been meaning to or hit dictionary.com as you come across a word you don’t quite know the meaning of in the morning news.  Do ANYTHING in the vein of learning something new this week. Because the benefits of constantly educating ourselves are always felt by more than just us.

***
Quote of the Week:  “It’s what you learn after you know it all that counts.”

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 8 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

50 Sit-Ups, 20 Cal Assault Bike, 10 Power Snatches (115/75)
40 Sit-Ups, 16 Cal Assault Bike, 8 Power Snatches (115/75)
30 Sit-Ups, 12 Cal Assault Bike, 6 Power Snatches (115/75)
20 Sit-Ups, 8 Cal Assault Bike, 4 Power Snatches (115/75)
10 Sit-Ups, 4 Cal Assault Bike, 2 Power Snatches (115/75)

COACH’S TIP: Find a weight on the snatches today where you could go unbroken when fresh. Aim for touch and go reps and work to perform full reps on the sit-ups. As we get into the later and shorter rounds, go for the finish line hard.

Tuesday

RP Nutrition Template = Light

Oly Work

Clean Pulls

12 min EMOTM

Minute 1: – 3 Clean Pulls
Minute 2: – 3 Clean Pulls
Minute 3:  -- 3 Clean Pulls
Minute 4: -- Rest

Conditioning

5 Rounds for Time – 20 min cap

3 Squat Cleans (225/155)
5 T2B
200m run


COACH’S TIP: Looking for a heavy load on the barbell. You should not be able to touch and go on the reps. Aim for heavy singles. Keep those elbows high when you catch the barbell.

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 8 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

3 Rounds for Time

30/21 Calorie Row
25 Wallballs (20/14)
10 Dumbbell Hang Clean and Jerks, left side (50/35)
10 Dumbbell Hang Clean and Jerks, right side (50/35)

COACH’S TIP:  Aim to go unbroken on the wallballs and hang clean and jerks today. Row should be at an aggressive but manageable pace.

Thursday

RP Nutrition Template = Light

Olympic Weightlifting

Every 2 minutes for 7 rounds

5 Hang Cleans

Conditioning

For Time

9 Burpee Bar Muscles Ups
21 Box Jump Overs
7 Burpee Bar Muscles Ups
15 Box Jump Overs
5 Burpee Bar Muscles Ups
9 Box Jump Overs

COACH’S TIP: Be patient when pulling to the bar on the bar muscle ups. If you are hitting your chest or stomach on the bar, you may be pulling too soon. Aim to get those hips to the bar.

Friday

RP Nutrition Template = Light

Conditioning

CrossFit Linchpin Test 1

400m run
Fran 75/55
400m run
Fran 75/55
400m run

COACH’S TIP: Just because you see the word “Fran” in here does NOT mean you are tackling Fran in the same way you normally would. This workout is all about moving smoothly for the entirety of the workout including on the runs.

Saturday

RP Nutrition Template = Light

Strength

Deadlift

Work up to a top set of 2 reps at an RPE (rate of perceived exertion) of 8 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

“Diane”

21-15-9

Deadlifts (225/155)
HSPU


COACH’S TIP: Be smart with how you break up these sets. You do not want to go to failure at any time. During the sets of 9, move!

Sunday

RP Nutrition Template = Light

Conditioning

In Teams of 3

25 min AMRAP

9/6 Calorie Assault Bike
6 Lateral Burpees over Wreckbag
100m Sandbag Run (50/35)

COACH’S TIP: Athlete should complete the entire round before switching to the next team member. These should be at near sprint efforts.