Note: This week’s blog post is written by Jeremy Jones of Thrivestry. Jeremy is the guy who writes our programming. Follow his blog here.
You have probably noticed that this training and working toward mastery causes many benefits outside of the gym.
It is because we are deliberately working on our weaknesses. We willingly accept the truth of where we are at, and we put effort to making ourselves better.
We must not look at ‘scaling’ as a sign of inadequacy.
We change the workout to get the best stimulus possible, so we can continue to grow and improve. We learn to put our ego aside and accept that small progress is better than no progress.
Stop paying attention to how far you have to go. How far you are from Rx, or the top performers. It is demotivating to always be looking at how far you have to go.
Log your results from the beginning so you can see how far you have come. Select the BEST movements each day so that you are getting the most out of your training.
Mastery doesn’t happen suddenly. It is the result of small decisions and lessons accumulated over years.
Stop accepting weaknesses in the gym or in life.
Show up even when you know you will struggle. Do the opposite of what your ego is telling you and accept yourself where you are currently at. Then make the small decisions that will make you better.
Use the lighter load and do the movement perfectly. Slow down in the workout so you aren’t grinding out bad form. Turn off the TV one show earlier so you get to sleep sooner. Pack the lunch with healthy left overs so you aren’t forced to eat what is available (vs what is healthy). Turn off social media and spend time in the moment with your family, friends, or yourself.
Accepting or avoiding our weaknesses means that we will never improve and it is the best we’ll ever be.
We do not need to demand huge changes or summon immense willpower. We just need to put our ego aside and make the smart choices, no matter how small, day in and day out, and we can move mountains.
Why does this training cause so many benefits outside of the gym?
Because it teaches us that everything in our lives can improve by focusing on our weaknesses, and making the right choices more often than not.
Announcements
– The 3:30 pm class is now Monday, Wednesday, and Friday.
– CrossFit Kids will only be at 9 am on Saturdays until further notice.
Week at a Glance: November 5-10
Monday – November 5, 2018
Context: Competition – Check your old score and notes before going into the metcon. Try a different strategy to improve your score!
Strength: 5×4 front squat – 8 of 12 (5 sets of 4 reps, same weight across, 80-90% of max)
Super Set: 5×6 half kneeling single arm dumbbell press (5 sets of 6 reps on each side, same challenge with all sets)
Metcon: “Fast Burn”
For time
500m Row
150 Double Unders
50 Burpees
Rx+: none
Rx: as written
Scaled: 150 singles
Scaling Guide: 7 – 12 minutes
Compare to: August 17, 2018 CrossFit Classic
Tuesday – November 6, 2018
Context: Practice – Make sure you understand good rowing form and pacing
Skill Work: Movement review for metcon
Metcon: “Canteen Medals”
In 18 minutes
1100/1000 meter row
Then max rounds in the remaining time:
10 power cleans
5 shoulder press
10 knees-to-elbow
Rx+: 135/85 bar
Rx: 115/75 bar
Scaled: 75/45 bar or modify to DBs; 20 sit-ups
Scaling Guide: 5 – 8 rounds, about 4 minutes for the row, then 2:00 per round after
Compare to: July 19, 2018
Wednesday – November 7, 2018
Context: Practice – Don’t get sloppy with form. Make every rep beautiful.
Skill Work: Movement review for metcon (hang power snatch warm-up)
Metcon: “Sickle and Hammer PLUS”
7-minute AMRAP
8 hang power snatches
16 wall ball
Rest 2 Minutes
Then 5 rounds for time
40’ bear crawl or 20’ handstand walk
16 American kettlebell swings
16 wall ball
Rx+: 115/75 snatches, 20/14 wbs, 20; HS walks, 70/53 KBS
Rx: 95/65 snatches, 20/14 wbs, 53/35 KBS
Scaling Guide for part one: 3-7 rounds, about 1.5 min per round.
Scaling Guide for part two: 9-15 min, about 2:15 per round
Thursday – November 8, 2018
Context: Practice – Push yourself to go ‘higher’ and ‘heavier’ than you might normally go (at least for the first round or two).
Skill Work: Movement review for metcon
Metcon: “Rocky Bulldog”
5 rounds for time
6 high box jumps (Health: 20” / Athletic*: 24” / Performance: 30”)
8 back squats (Health: 55 / Athletic*: 85lb / Performance: 135lb)
12 with DBs (20, 35*, 50)
10 lateral burpees over bar
200m run
1 minute rest
Scaling Guide: 14 – 20 minutes, about 3.5 min per round including the rest. Scale Up: 30/36in box, 105/155lb bar.
Friday – November 9, 2018
Context: Practice – Make sure you are practicing form during the dynamic warm ups!
Strength: 3×4 and then 3×3 front squat – 9 of 12 (3 sets of 4 reps and then 3 sets of 3 reps, same weight across, 80-90% of max)
Super Set: 6×6 half kneeling single arm dumbbell press (6 sets of 6 reps on each side, same challenge with all sets)
Metcon: “Cold Sweat”
8-minute AMReps
3, 6, 9…
Squat clean
Toes-to-bar
*At min 0:00, 2:00, 4:00, 6:00, stop and do 8 thrusters before going back to other movements. This means start with the thrusters. Thruster reps do not count toward total reps
Rx+: none
Rx: 95/65 bar
Scaled: 65/35 bar, hanging knee raises or toes-to-rig
Scaling Guide: 30 – 90 reps (only count cleans and toes to bar). Finishing the 6s: 18 reps. 9s: 36 reps. 12s: 60 reps. 15s: 90 reps. 18s: 126 reps.
Compare to: NEW WORKOUT!
Saturday – November 10, 2018
Context: Practice – Let your partner do more of what they are good at
Metcon: Phineas and Ferb
2000/1800 meter row
Then as many rounds as possible in remaining time:
40 DB snatch (50/35)
80′ DB overhead walking lunge (same)
30 ring push-ups
30 box jumps (24/20)
400m bumper plate farmer carry (45/25) one partner carries both plates, run together, switch as desired
Rx+: none
Rx: 50/35 DB, 24/20 box, 45/25 plates
Scaled: 1500m row, 35/20 DB, box or knee push-ups, 20/12 box, 25/15 plates
