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Factors of Flow (March 26th-31st )

//Factors of Flow (March 26th-31st )

Factors of Flow (March 26th-31st )


Blog Post:

Not now I’m in the “zone!”…. or Factors of focus. Part 1.

By Logan Christiansen

There you are, staring at the barbell. To some simply a steel weight used by jocks, to others simply another piece of “exercise equipment,” but to you, that barbell is more. It’s a piece of you, it’s a challenge. It’s mocking you and motivating you. In that instant, you are one with the barbell. You are in a struggle for power. Who will win? You and your training? Or the barbell and Mean ol’ Mr. gravity? Why does that lift when you are really in the groove feel timeless, while other times it feels twice as heavy as it really is? It’s because of a concept called “Flow” or more precisely the scientific analysis of being “In the zone.”  Originally proposed by Mihály Csíkszentmihályi, this psychology concept has been widely referenced across a variety of fields.

There are 3 conditions that have to be met in order to achieve this “flow:”

1. One must be involved in an activity with a clear set of goals and progress. This adds direction and structure to the task.

You can see where weightlifting or fitness is an easy fit. In order to know if you are achieving anything, you have to have specific goals. You do have goals right?

2.The task at hand must have clear and immediate feedback. This helps the person negotiate any changing demands and allows them to adjust their performance to maintain the flow state.

Clear and immediate feedback. Like whether or not you make the lift.  Sometimes, shit just feels heavy.

3. One must have a good balance between the perceived challenges of the task at hand and their own perceived skills. One must have confidence in one’s ability to complete the task at hand.

You need to know what you can do. The fun part of anything is the challenge. Slightly reaching ever so carefully out of your comfort zone.

These conditions are the first part of this hippie holistic touchy-feely concept. We will cover more in part 2. In the meantime set some goals, take your time and see what your body and your skills can do.  Learn something, play every day and be the best you can be at what you love.

Did you like this article?

Of course, you did.

Tune in for part 2 next week.

CrossFit Programming:



2 Rounds:

10 Goblet Thrusters

5 Broad jumps moderate intensity

20 Hollow Rocks

50 Jump Rope Singles




½ Tabata Banded Monster Walks

1 set 10 FS empty bar

Review making a plan to reach a 3rm smartly



20 min to find

3 Rep Max Front Squat

Notes: Focus on good depth and strong posterior chain. We will be using the 3 rep max in April for please record your heaviest and how it felt.



10 min AMRAP

15 Thrusters

10 Toes to Bar

35 Double Unders

Rx: 95/65 Fitness: 75/45 Lateral Plyo-Jumps NTY: DB Thrusters if needed. Singles.

Notes: Pick a DU scale that keeps athletes moving. Weight should be at a minimum unbroken in the first round.



Stretch Calves out

Couch Stretch

Swivel Hips



3 Rounds:

10 Scapular Push-ups

10 Scapular Pull-ups

10 Wall Facing Squats



Spend time finding the best C2B scale.

Review good hollow position at the top of a bar.




21 min EMOM

  1. 5 Push Presses with 20 sec hold at the last rep.
  2. 5-10 Chest to Bar Pull Ups
  3. 5-10 MedBall V-Ups

Notes: Push Press is taken from the floor. Remember to maintain good core stability on the static hold. Pull Ups can be Kipping C2B, Butterfly, Kipping, banded strict or low bar pull-ups or jumping. But MUST be C2Bar. We are focusing on building the stop part of the Pull strength.


5 min AMRAP

Turkish Get Ups

Notes: Pick a weight you feel comfortable with and see how many TGUs you can complete in 5 minutes.


400m Jog

Hang on bar and breath




Tabata: KB Swings



Practice bar path and pause with an empty bar.

Then warm-up to an easy 3 rep deadlift.



5 rounds

3 Pause Deadlifts

Superset with 2 Triple Jumps*

Notes: re-grip on each deadlift. Pause is below the knee. This lift is to focus on strength in positioning. Make sure the knees are moving back and the shins are vertical. Back and shoulders are rigid and straight.

Triple Jump is two forward single leg hops landing on both feet and then one double leg bound. Working on single leg explosiveness. *modify for athletes with Achilles or ankle issues.



3 rounds for time:

400m run

21 Ring Push Ups (feet on box to avoid ring strap length issues)

12 Deadlifts

RX: 205/135 Fitness: 155/115 standard push ups. NTY: 95/65 focus on the run and push ups. Scale to standard push ups or box push ups.



T-Spine opener

Pigeon Stretch

PVC Slow Pass



10 Scapular Push-ups

5 Slow Thoracic Reach Push-ups

5/5 Naked windmill

10 Wall Facing Squats



No weight banded bench press.



3 sets of good movement

10 DB Bench Press – Banded

5/5 Windmill

Notes: banded press will focus on squeezing at the top and controlling the descent.



3 rounds of 5 min Work /2 min Rest

20 DB/KB Single Arm Alt Snatches

20 Shuttle Runs (10ft)

20 Reverse Goblet Lunges

20 Push Press (95/65)

20 Sit Ups (keep midline composure and a flat back)

Notes: continue the circuit until all 3 rounds of 5 minutes of work are completed. Score total rounds and reps completed.



Walk 200m

Frog Pose

Couch Stretch




Empty Barbell: 3 Rounds

5 Hang Cleans

5 Front Squats

5 Strict Press

5 Back Squat

5 BTN Press



After moment review. Have each athlete work up in weight. Spend time testing each weight that they will lift for the squat clean.



5 rounds for time (20 min time cap)

10 Squat Cleans (progressive weight)

10 Burpees Over the Bar

20 Box Jumps

Rx: 95/115/135/155/185  65/85/105/125/145

Fitness: 65/85/105/125/145    35/55/65/75/85

Notes: PERFECT FORM! The wod is to test how we move as the weight gets heavier and we get more tired. Singles are acceptable for the last couple rounds.



Coaches choice



Group 400m

Foam Roll


Have a great week everyone!





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