Welcome to a new week.
Quick Take: Practice takes practice.
“Practice even what seems impossible. The left hand is useless at almost everything, for lack of practice. But it guides the reins better than the right. From practice.”-Marcus Aurelius
This week you have a simple call to action for you from Marcus Aurelius, to improve at something you’re not naturally good at.
Think about all the things you’re good at. There was maybe a time you weren’t good at them, right? But you worked at it. So let’s consciously take that process and apply it to where we need it most. You can work on speaking more clearly, letting things go, treating others generously, maybe breathing when you do toes to bar, or finally coming to a complete stop when you hit that stop sign at Walnut. Whatever it is, pick something and work at it today—the harder, the better. Every day, in any and every situation, walk in with something you’d like to improve on. It’s a surefire way for self-improvement, by definition. Tell someone you are working on it and get feedback from them on your performance and maybe learn something.
This approach is also the marrow of “The Obstacle is the Way” by Ryan Holiday. It explores the philosophy of Stoicism. It is probably my favorite book and the book I recommend the most to people. Each obstacle, everything that goes wrong is simply an opportunity to practice a virtue—to give you a chance to work with your non-dominant hand. One obstacle gives you a chance to practice controlling your temper, another perseverance, another a chance to take a long walk through the park.
Try it this week.
This week CrossFit Programming
New Braunfels Crossfit July
1. Fun – good atmosphere, interesting workouts, healthy competition.
2. Clean Progressions including accessories to improve position in the clean and a stronger squat.
5 min /dynamic & sprint work
10/10 Banded Lying Clam Shells
10 Banded Squats
5/5 Muli-Directional Lunges (forward/side/back)
5 Down Dog Burpees
PREP-WORK: (5 minutes)
2 sets warm-up Front Squat
STRENGTH: (15 mins)
3 rep 3 sec Pause Front Squat (tempo 23×1)
3 Tall Box Jumps or 3 Seated Box Jumps
Rest 2 mins
Notes: Tempo is more important than weight. Focus on good bottom position and don’t collapse. Think about jumping out of the bottom.
CONDITIONING: Game Day!
20 Burpee Box Jumps
30 Box Jumps
40 Weighted Step Ups
30 Box Jumps
20 Burpee Box Jumps
Notes: Rx (50/30) Fitness (35/20) Push your run! Scale the box height so you feel comfortable completing 10 reps unbroken when tired.
1 min each
10 Kipping Swings
10 Push Ups
10 Wall Balls
5 mins to work-up to a working set.
Review Dip modifications.
6-8 reps Push Jerk -with a 5 sec hold on last rep of each set.
Rest 30 secs
Rest 90 secs
Notes: Focus on good position on the OH Hold, keep a strong core and be aware of bar alignment.
8 min AMRAP
10 Toes to Bar
10 Single Arm DB/KB Thruster (add 2 reps each round)
Notes: Rx (50/35) Fitness (35/20)
Total reps for the Thrusters and divide them as you feel necessary. Focus on controlling your breath as your reps grow.
1 min Prayer Stretch
1 min Thread the Needle
1 min Supine Twist Pose
5 min Sprint practice
Then: 10 min
Barbell Clean Warm-Up
3 sets of practice.
Every 2 min for 16 min
4 Hault Clean Deadlift (at knee)
3 Clean High Pulls
2 Power Cleans
Notes: GOAL – Focus on pulling the bar back to the hip (thigh contact) vs pushing your hips forward.
150 KB Swings (5 min Cap)
Notes: Fun little burner for your hamstrings and grip. Think of quick efficieant movement.
Upper Thoracic Foam Rolling
25 Double Unders
10 Scap Push Ups on Elbows
5/5 Single Arm Ring Rows
10 Pass Throughs Banded
10 Pull Aparts
Spend time setting up rings height and testing out 1st position.
Part 1. 3 max sets 3 Position Ring Rows
Part 2. Tabata Banded Push Ups
Notes: Rings Rows- example: 1st position feet elevated, 2nd feet on floor, 3rd position feet under rig.Once you reach your maximal rep in each position move to the easier position without loosing posture. Minimum of 5 reps in each position and Maximum of 15. If you can do more than 15 then make adjustment before next round.
Push Ups- find a band or scale that you feel confident completing 5 reps.
CONDITIONING: (15 min time CAP)
50m Farmer Carry
Rx:115/80 Fitness: 95/65
Notes: Pick a weight that you can go unbroken on the first round but it should be a challenge.
1 min of each
Lying Quad Stretch
Gentle Shoulder Bridge
1 min @ each for 2 rounds
Hero WOD “Rankel”
7 Burpee Pull Ups
10 KB Swings
200m Run/250m Row
Notes: Rx 225/155 Eat this whale one bite at a time. Focus only on the round you are completing. For an extra challenge rotate each round between the run and the row.
Foam roll and lacrosse ball for 5 minutes.