Hello CrossFit Flagstaff!
Archives for April 2017
SKill: Strict Gymnastics work. Quality > Quantity
Minutes 0:00 – 5:00:
6 Banded Strict Ring MU
Minutes 5:00 – 10:00:
10 Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth.
15 AbMat Sit-Ups
Minutes 10:00 – 15:00:
7 Strict Pull-Ups (band as needed to ensure first set is unbroken)
20 Hallow Rocks
18 Power Snatch
18 Burpee Pull-ups
Max Calorie Row
15 Power Snatch (increase 5-20# from last round)
15 Burpee Pull-ups
Max Calorie Row
12 Power Snatch (increase another 5-20# from last round)
12 Burpee Pull-ups
Max Calorie Row
Week #4 Wendler Back Squat
Remember the %ages below are still taken from 90% of your true 1Rep Max .
60%x5 (no plus this week)
3 Sets, Not for Time:
10 Romanian Deadlifts (moderate load)
20 GHD Sit-Ups
30 Hip Extensions
50 Banded Pull-Aparts – https://youtu.be/VHRiIjvHJpY
200 Meter Kettlebell Carry*
Minutes 0:00 – 5:00: 1 Wall Walk 3 Pausing Strict Pull-Ups (pause for 3 seconds with chin over bar)
Minutes 5:00 – 10:00: 10 Second Ring Support Hold 5-10 Horizontal Ring Rows (feet on box for those that are able)
Minutes 10:00 – 15:00: 6 Strict Toes to Bar, 3 Inchworms to hollow hold
TRAIN by stressing the body and tissues with good form:
CrossFit WOD – “BOAT RACE”
3 Rounds For Total Time and each Round:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.
High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although “Boat Race” will total 15-20 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and live inside those windows. Note your total time stops after your third run, but also record the time of each individual round. The 3 minutes rest in between each round is recorded and part of your total time. Aim to keep each individual round with in 5-10 seconds of each other.
Modify distance to 400m Row/250m Run if 500m Row pace is 2:07+/Run pace is 10+ min mile.
Stop Trying to Win
I was a multisport athlete growing up and played four years of Div. I basketball. In all of my years of athletics I never once won a practice. I’ve been trying to find someone who has. I’m still on the hunt for that person. Many of our athletes that are coming in are experiencing their first real exposure to any sort of training regime. For some athletes CrossFit Rife is their first and only exposure to any sort of physical competition. Not everyone played sports in their youth. Not everyone understands the intent of training and what “practice” means. Admittedly I can understand how the environment you may walk into could pull you in and suddenly have you competing to have the top name on the whiteboard. Peer pressure is a real thing.
I’m not down playing the value of competition in any way. There is arguably no way to reach your peak potential without some degree of competition. Without it we would undoubtedly fall well short of our best effort. The trick is dialing in when we “compete” and when we “practice”. Competing every day is unsustainable in any sport. There should be a disproportionate amount of practice vs. competition. Too much competition can lead to burnout, CNS and adrenal fatigue or potentially higher rates of injury.
So how do you address this and start teaching yourself to practice?
STOP TRYING TO WIN!!
First and foremost an athlete should determine what the intent of the training session is. Is it technique? Is it to hit certain sets or reps? Or is it just to not think about winning? If you are having difficulty with the concept ask yourself what it is that you are winning? If you aren’t in a league or competing for money then there is no record or prize to compete for. So just be content with training and not having your name at the top of the leaderboard or having the best IG post.
If you are trying to win everyday, you are losing. The best athletes in the world know themselves better than anyone and they target their training sessions to improve the most mundane skills or seemingly simple tasks. They aren’t trying to win practice everyday. They are simply trying to move the needle even the slightest bit.
Here are a few tips to help rid yourself of the desire to “win” everyday:
-Determine what the goal is. Set a quantifiable goal and put a timeframe on it.
-Define what “winning” looks like based on the goal you set.
-Start setting a daily intent for each training session. Don’t try to move the needle too much.
Stop trying to win your practice sessions everyday. Set you sights on winning whatever your game day is.
If you don’t have a specific event to train for or a competition, then pick a day in the gym to compete. Your mindset and intent on that day will look and feel very different than your training days. And it should!
Keep training hard and hit those weaknesses.
Embrace the Suck! It hurts, but… DID YOU DIE? No! You got BETTER today!