WEEK OF 190415-190421

MONDAY 190415

STRENGTH:  Tempo Back squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  The focus of each set is to control the descent as we want a 4-5 second tempo DOWN + a 1 second ascent.  Athletes SHOULD INCREASE SLIGHTLY FROM LAST WEEK!

METCON:

Every 2 minutes for 12 minutes:

12 Alternating DB snatches @ RPE 6

10 Pause Strict Push ups

**PAUSE PUSH UPS:  Athletes should talk with their coaches if the volume of push ups exceeds their ability to maintain a strong and stable position.  Yoga blocks should be used to help build a strong foundation.

_____________________________________________________________________________________

TUESDAY 190416

METCON:  The goal of today’s interval training is to accumulate volume running while remaining in control of breath and cadence.  Athletes should utilize G3 or G4 if they want specific training with breath control.

**Rest intervals should be calculated but should not prohibit athletes from completing at least 5 intervals today.  The goal is 6 total intervals, but only if technique and proper pacing allows!

From 0:00 to 14:00 complete:

3 x 400 meters @ RPE 7 ** 

Rest 2 minutes between intervals

- REST 14:00 to 17:00 - 

From 17:00 to 31:00 complete:

3 x 400 meters @ RPE 8 **

Rest 2 minutes between intervals 

** Athletes May choose to RUN or ROW today.  Rowing intervals will be 500 meters.

_____________________________________________________________________________________

WEDNESDAY 190417

STRENGTH: Tempo Bench Press. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  The focus of each set is to control the descent as we want a 4-5 second tempo DOWN + a 1 second ascent.  Athletes SHOULD INCREASE SLIGHTLY FROM LAST WEEK!

METCON:

3 Rounds For Effort:
7 Bar over burpees

14 Box jump overs @ 20’ - FOR EVERYONE

21 Thrusters @ RPE 5 or 75/55# **

- Rest 2 minutes between rounds - 

15 minute time cap!

**THRUSTERS: The goal of the thrusters today is big volume sets.  Athletes should choose a weight that will allow them to complete 21 reps in 1-2 sets max!

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THURSDAY 190418

STRENGTH:  Overhead squat. 4 x 5 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 5 reps @ RPE 7.  The focus today will be on position.  This week we encourage athletes to be conservative and evaluate their position as the volume accumulates.  Each week we will begin to progress athletes accordingly and help improve strength and positions!

METCON:

AMRAP 10 minutes:

200 ft. KB/DB Farmer’s carry @ RPE 8

:30 Static Dip hold (top position) 

55 Double unders

_____________________________________________________________________________________

FRIDAY 190419

 “CHOOSE WISELY”

**Athletes will choose between workout #1 and workout #2 for today’s training!

WORKOUT 1:

AMRAP 11 minutes:

15/12 Calories assault bike @ G3

4 Sandbag squats @ RPE 5

2 Strict pull ups

OR

WORKOUT 2:

AMRAP 11 minutes:

500 meter row @ G3

35 Air squats

7 Strict pull ups

_____________________________________________________________________________________

SATURDAY 190420

PARTNER WORKOUT!!

Athletes will alternate complete rounds in a you go, I go fashion until each person has completed 3 full rounds each.

METCON:

6 Rounds For Effort:

200 ft. Shuttle sprint @ alternating **

11 UB Power snatches @ RPE 6

6 HSPU

16 minute time cap!!

_____________________________________________________________________________________

SUNDAY 190421

STRENGTH:  Rear foot elevated DB Split squat. 3 x 8 per @ +5# increase from last week

Athletes will work for 15 minutes completing 3 sets 8 reps per leg at a 5# increase from last week.  The emphasis should be on controlling the descent and driving the middle of the foot through the floor as the DB’s stay close the the down leg.  Athletes should be conservative this week with choosing weights so they can progress week to week appropriately!

METCON:

EMOM 10 minutes:

EVEN:  5 DB Push jerks @ RPE 7

ODD:  5 Box jump + step down @ tall

Sleep: 7 things you SHOULD be doing!

Sleep. We spend roughly 1/3 of our lives sleeping, it's quite magical if you ask me. For 15 to 19 hours a day, we spend our days running ragged. By the end of them, we are happy to jump into bed and rest. Only for us to rest, run and repeat 365 a year.

Too little sleep can cause us to overeat. This is due to decreased growth hormone, thyroid stimulating hormones and increased cortisol levels. Chronic sleep restriction will elevate your sympathetic nerve activity and will slow your insulin response. This results in the chemical equation which can cause obesity if we aren't careful. 

If you overeat (a common cause when we are sleep deprived)  you have the potential of gaining twice as much weight as our acquaintances who sleep an average of 7 hours a night over the course of a 7 year period. If you sleep 9 plus hours, congratulations. You just so happen to be in the near same boat as your 6 or less hours of sleep group.

The sweet spot we are looking for is 7 to 8 hours per night. That can be a chore for many of us, especially the ones who put in 50 plus hours of work a week. That is a priority for some and I get it, we have to keep a roof over heads and provide for our families. If you want to keep a specific lifestyle, you could be prioritizing your income over your health. If that's worth it to you, I think I understand. Yet, how are you able to enjoy the experiences in life if you aren't a 100% healthy and functioning human being? 

The components that affect our sleep are plentiful. Too much caffeine, watching television or browsing our phones before bed and drinking too much liquid are just a few of the items which can cause to have issues sleeping. Those with insomnia, goodness that can be burden on how you function on daily basis too. Anxiety, depression and other emotion laced actions are what cause us to spend many sleepless nights gazing at our ceilings. 

So you probably are asking, how in the World do we combat some of these distractions which keep us thriving in-spite of desperate calls to have peaceful and uninterrupted sleep? Here a re a few ways.

Try keeping a consistent bed time: Routine is going to win the day and aid in a good night's sleep. Try going to bed and waking up at the exact same time 6 out of your 7 days during the week. Once we develop a habit, we have a tendency to keep said habits.

Keep your bedroom very dark: This will keep your brain and body clock thinking that's it's about that time to hit the hay.

Keep noise levels at a minimum: Try using a white noise generator or use ear tubes to block out distractions and keep you at bay from waking up in the middle of the night.

Develop a routine: Turn off your electronics, keep them away from your pillows too. The blue lights and radiation can keep you from a deep REM cycle of sleeping. Reading a book roughly 30 minutes before you sleep can help calm your nervous system down and put you out cold. Also, avoid anything stressful before you fall asleep. Conversations that could keep you up at night or looking at something that can put your mind in a panic for work the next day is probably a bad idea here. Avoid these at all costs!

Lower the room temperature: Keep temperature in your rooms at night around 66-70 degrees F. In the summer, lower these temps further. Your body in a cool state is more likely to stay fast asleep as opposed to a restless one that is on metaphorical fire from an elevated temp.

Cut off stimulant usage in the late morning: Caffeine and nicotine will elevate our nervous systems and cause us to be moving around more than those who refrain from it. Caffeine blocks adenosine, a neurochemical that builds up throughout your day. Thus causing us to feel sleepy at the right time. Caffeine often becomes a twin of adenosine in the body. It mimics it's presence and can stop our brain censors from recognizing actual adenosine. That's what keeps you up at night after that 3rd coffee at 1:30 in the afternoon!!

Exercise: It's not only great for a tight butt and lean muscle tissue, it will also aid in some miraculous sleep too!

Sleep is very important to us as humans. Consistent sleep can be the difference between someone who is very lean and healthy to someone who has a cardiovascular disease. It could be restricting you from "those gains"! I plead to you tonight and going forward to sleep on the information you just received in this blog.

We will be talking more about sleep along with many other topics in our weekly seminars during our Wellness Challenge starting on April 28th! Here is the weekly seminar:

Week 1: Introduction and goal setting
Week 2: What are Macros?
Week 3: Tips on grocery shopping
Week 4: Cortisol - How to combat it?
Week 5: Sugar - What is it? What are the effects?
Week 6: Alcohol
Week 7: Vitamins, Minerals & Medications
Week 8: Eating for performance/aesthetics
Week 9: Supplements
Week 10: Let's talk about diet fads
Week 11: Gluten free - Vegan - How can we stay balanced here? Week 12: Summary -Where do I go from here?

This is more than a nutrition challenge. We want to help you to understand nutrition and develop a healthy lifestyle that will last longer than 12 weeks. During the challenge, along with the weekly seminars, we will be doing mini challenges, and helping one another develop healthier lifestyle and eating habits. You will also be part of a private group on Facebook where participants could share ideas and encourage each other. By making small changes to your current lifestyle, you can make a big difference!

Everyone is welcome to join! Participants do not have to be members of Kingfield. So if you know someone who might be interested - sign them up as well!

To sign-up just click here!

- Jesse Velasquez

WEEK OF 190408-190414

WEEK OF 190408-190414

_____________________________________________________________________________________

MONDAY 190408

STRENGTH:  Overhead squat. 4 x 6 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 6 reps @ RPE 7.  The focus today will be on position.  This week we encourage athletes to be conservative and evaluate their position as the volume accumulates.  Each week we will begin to progress athletes accordingly and help improve strength and positions! 

METCON:

Every 4 minutes for 16 minutes:

7 Inverse rows

12 Single arm DB Thrusters (6 per) @ RPE 6

65 Double unders


_____________________________________________________________________________________

TUESDAY 190409

STRENGTH:  Tempo Back squat. 4 x 6 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 6 reps @ RPE 7.  The focus of each set is to control the descent as we want a 5 second tempo DOWN + a 1 second ascent.  Athletes should work to remain within the RPE range so they can progress weekly!  

METCON:

AMRAP 15 minutes:

200 meter sprint @ Gear 3

9 Box jump overs @ 20’ - FOR EVERYONE

21 Air squats

15 Pause push ups


_____________________________________________________________________________________

WEDNESDAY 190410

STRENGTH: Tempo Bench Press. 4 x 6 @ RPE 7

Athletes will work for 20 minutes to complete 4 sets of 6 reps @ RPE 7.  The focus of each set is to control the descent as we want a 5 second tempo DOWN + a 1 second ascent.  Athletes should work to remain within the RPE range so they can progress weekly!


METCON:

3 Rounds For Effort:

150 ft. Single arm Farmer’s carry @ RPE 6 (R) 

150 ft. Single arm Farmer’s carry @ RPE 6 (L)

21 Russian KB Swings @ RPE 6

:60 Straight arm plank (R)

:60 Straight arm plank (L)


Rest 3 minutes between rounds

_________________________________________________________

THURSDAY 190411

On a 12 minute running clock, athletes will complete:

3 Full hang snatches @ ascending **

7 Bar over burpees

11 Wall balls @ 20/14#


**Athletes will begin at one of two starting weights OR they can use RPE 5 if they prefer a weight in between or below the recommended weights.  After their first round, they will work to find a 3RM.  All 3 reps must be UB!

If an athlete fails an attempt at a 3RM, they must complete the burpees and wall balls before performing another attempt at a 3RM.

_____________________________________________________________________________________

FRIDAY 190412

STRENGTH:  Rear foot elevated DB Split squat. 3 x 6-8 per @ RPE 7
Athletes will work for 15 minutes completing 3 sets of 6-8 reps per leg.  The emphasis should be on controlling the descent and driving the middle of the foot through the floor as the DB’s stay close the the down leg.  Athletes should be conservative this week with choosing weights so they can progress week to week appropriately!


METCON:

EMOM 12 minutes:

EVEN: 12 Alternating DB plank rows @ RPE 6

ODD: 6 HSPU **

**HSPU: Athletes may choose to increase the volume based on their ability level OR they should practice strict HSPU

_____________________________________________________________________________________

SATURDAY 190413

METCON:

2 Rounds For Effort:

18/15 Calorie ski

7 Sandbag to shoulder @ RPE 6

400 meter spring @ Gear 5

Rest 5 minutes between rounds!

_____________________________________________________________________________________

SUNDAY 190414

METCON:

“DT”

5 Rounds For Time:

12 Deadlifts

9 Hang cleans

6 Push jerks

RECOMMENDED WEIGHTS:  155/105#

15 minute time cap!

What if?

Often times when I travel to teach breathing I am asked at the end of the seminar what next? How do I incorporate this into my everyday training or my gym. After my last trip to New Jersey I wrote this little piece. It is meant to be thought provoking, but also get to the heart of what we do inside the gym.

Today I challenge you to read this short bit and reflect upon your own training.

What if I told you we were running experiments, not workouts.  Would that change the way you approach your training?

What if I told you we wanted to collect data, rather than accumulate calories.  Would you focus on your position rather than your intensity?

What if I told you the key to long term adaptation starts with learning, not suffering.  Would you be more open to things that you may not understand at first?

With so much information available these days, we understand that it can be hard to sift through it all.  At the Art of Breath Seminar, our goal is not to be right.  Our goal is to teach. 

You see, true understanding or deep practice is the result of countless hours of trial and error.  The product of honest and objective evaluation of performance in an effort to further the human potential.  Even more importantly it becomes the lens in which all things are viewed and measured.

Consistency takes time.

We all hit a point at certain during life where we feel like we have stalled out.  Progress seems minimal at best and we can’t quite understand what’s going on.

Sound familiar?  It should.  We’ve all been there.  Trust me.

Plateaus are extremely normal, and quite frankly they are healthy to some degree.  I challenge the athletes and clients that I work with to view plateaus not as a negative consequence, rather a realization that you have found the limits of your capacity and are ready to progress forward. A simple way to look at this is that you have achieved your previous goal and are in search of a new challenge.

So how do we break the cycle of stagnation?  How do begin moving forward again?

The answer is simple, but not sexy.  Consistency.

As a coach, I find that my job relies heavily on my ability to communicate with others and gain their trust.  You see athletes have to buy-in to the message and more importantly the process.  It’s not enough for me to want success for someone else - they have to want it for themselves.  

When I think about my own career in the last 10 years, I can name a number of times where I felt stagnant and needed to change. Early on this used to happen every 3-6 months.  It was extremely frustrating and left me feeling helpless. 

In an effort to begin embracing the plateau moments rather than avoid them, I came up with a 3-step process as a way to evaluate my progress in an effort to help re-focus my efforts and push me through the rough patches.  

1. Clearly define my expectations for myself and honestly assess if I am doing everything I can to support those.

The 80/20 or 70/30 rule is truly something we should strive for (80% discipline to stay on track x 20% enjoying life and what you want or 70% x 30% if you like that better).  We have to give ourselves the opportunity to “enjoy life” and not worry, but in the same vein we need to understand that if we want to achieve a desired goal - we have to work hard.

2. Evaluate whether I need a coach or if I already know what to do next.

Being self sufficient is awesome.  But understanding when you need help and guidance AND be willing to ask is even more powerful.  A lot of times I have found that my own discomfort and frustrations are a result on my stubbornness.  Learning to ask for help is not a weakness.  It’s a strength.

3. Embracing that consistency is the secret ingredient to success and sometimes, I just have to bite down and get back to work.

Knowing when you need to change something up and when you should get back to work is key.  I realized early on that I have the tendency to set lofty goals for myself.  Which is great, but that also means I have to work extremely hard to achieve those.  Personally I interested in finding out what I am capable of and then pushing past those limits - which means I need to always work hard!

So today if you are finding yourself in a bit of a rut or thinking that you have stalled, take some time to evaluate your progress and use the three points above to guide your thought process.  If you come to the conclusion that it might be time for you to find a coach to help get you over the hump, I know a few that could assist!

WEEK OF 190401-190407

MONDAY 190401

STRENGTH:  Tempo Back squat. 4 x 6 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 6 reps @ RPE 6.  The focus of each set is to control the descent as we want a 5 second tempo DOWN + a 1 second ascent.  Athletes should work to remain within the RPE range so they can progress weekly!

METCON:

Every 4 minutes for 16 minutes:

10 Russian KB swings @ RPE 6 **

10 Box jump overs @ tall **

10 Sandbag to shoulder @ RPE 6 **

**KB SWINGS:  Athletes should choose a weight that is challenging but will allow them to complete 10 UB reps while creating tension!  Focus on squeezing your glutes!

**BOX JUMPS: Athletes should choose a box that will be challenging but there will be zero failed attempts!  Focus on proper jumping mechanics and extending!

**SANDBAG:  Athletes should choose a box that they can move at a consistent pace with perfect mechanics.  The goal is not move quickly, rather diligently and with a purpose!

_____________________________________________________________________________________

TUESDAY 190402

STRENGTH:  Tempo Bench Press. 4 x 6 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 6 reps @ RPE 6.  The focus of each set is to control the descent as we want a 5 second tempo DOWN + a 1 second ascent.  Athletes should work to remain within the RPE range so they can progress weekly!

METCON:

AMRAP 20 MINUTES:

400 meter run @ Gear 3

2 Rounds of Cindy **

**CINDY:  1 round = 5 Pull ups + 10 Push ups + 15 Air squats

**GEAR 3: Athletes are encouraged to use gear 3 but it is not mandatory.

_____________________________________________________________________________________

WEDNESDAY 190403

STRENGTH: Push jerk 

Athletes will work for 20 minutes of proper push jerk technique.  The focus of this strength session will be on drive and lockout.  Athletes should aim to complete multiple sets or 3-4 reps with perfect technique!

METCON:

AMRAP 7 MINUTES:

5 Power cleans @ RPE 6

5 Push jerks @ RPE 6

_____________________________________________________________________________________

THURSDAY 190404

STRENGTH:  Overhead squat. 4 x 6 @ RPE 6

Athletes will work for 20 minutes to complete 4 sets of 6 reps @ RPE 6.  The focus today will be on position.  This week we encourage athletes to be conservative and evaluate their position as the volume accumulates.  Each week we will begin to progress athletes accordingly and help improve strength and positions!

METCON:

3 Rounds For Time:

500 meter row

12 Toes to bar

15 Slam balls @ 50/30#

12 minute time cap!

_____________________________________________________________________________________

FRIDAY 190405

STRENGTH:  Rear foot elevated DB Split squat. 3 x 6-8 per @ RPE 6

Athletes will work for 15 minutes completing 3 sets of 6-8 reps per leg.  The emphasis should be on controlling the descent and driving the middle of the foot through the floor as the DB’s stay close the the down leg.  Athletes should be conservative this week with choosing weights so they can progress week to week appropriately!

METCON:

Every 2 minutes for 12 minutes:

5 Inverse rows @ BW **

55 Double unders

**INVERSE ROW:  If athletes are extremely proficient with these, they should pause for 1-2 seconds at the top of the reps as well as the bottom!

_____________________________________________________________________________________

SATURDAY 190406

METCON:

PARTNER WORKOUT!!

Athletes will work in teams of 2 and alternate complete rounds for the entire 20 minute AMRAP.

AMRAP 20 minutes:

:90 Calories @ Gear 3 **

:60 Double KB/DB Farmer’s hold

10 Strict dips **

**GEAR 3: Athletes are encouraged to use gear 3 but it is not mandatory.

**DIPS:  Athletes should prioritize position above all else.  They should use a band if the cannot complete 10 perfect BW reps

_____________________________________________________________________________________

SUNDAY 190407

STRENGTH:  KB Turkish Get-up

Athletes will work for 20 minutes of KB TGU form.  The goal today is not loading rather introduce some rotational work and learn a new skill!

METCON:

3 Rounds For Effort:

150 meter sprint @ Rowing

150 ft. sprint @ Running

12 Bar over burpees @ AFAP

  • REST 2-3 MINUTES BETWEEN SETS

20 minute time cap!!

Do your singles look like your doubles?

I wanted to share something that we have been focusing on in class over the past few weeks when it comes to single unders.  Recently, we have been discussing ways on how to look at certain skills - in this case double unders - and break them down to the core principles.  

Often times we find that people being CrossFit and want to master everything at once.  And that’s great!  We love the enthusiasm.  But there has to be an appropriate progression in skill development, otherwise we tend to find that bad habits become the norm.

Here are three specific cues that have been extremely helpful for our athletes.  We encourage you to take a few minutes to reflect on your double unders and ask yourself if any of the following coaching tips are helpful.  If so, give them a shot next time you are in the gym!

Think of your wrists as your gas pedal and your brake

Success in double unders is innately tied to your ability to maintain an appropriate cadence relative to your work rate.  We have found that in the beginning, some athletes become too focused on the rate and height at which they are jumping, and they neglect to focus on the turnover rate of their wrists.  

If you have been in class with myself recently, I’m sure you have heard me say “you can’t fight gravity”.  And I mean that 100%.  Fun fact: absent of air resistance and other variables that might slow us down mid flight, everything on this planet falls at a rate of 9.8 m/s² :)

What that means in terms of your double under performance is that you can’t speed up or slow down the rate at which fall towards the earth.  BUT you can speed up or slow down the rate at which your wrists turn over and relative to how fast (and how high) you choose to jump!  So, think about using your wrists as literal gas pedals or brakes.  Calling some attention to that will help immensely and also allow for your to stay more in tune with your rhythm, rather than holding on hoping you reach your desired rep total.

Efficiency determines your capacity

I’m sure by now all of you have been in class and have seen some athletes effortlessly float through the air completing 50+ reps with relative ease.  Their demeanor looks calm, they look like they are barely breathing, and to be honest, it couldn’t be more perplexing!  So what gives?

Well, to be honest, they are moving extremely efficiently and that is why their capacity has increased.  Remember, anything completed at a high volume (running a marathon or completing 105 thrusters) will require an extremely high level of efficiency if you hope to complete it quickly.  In regards to double unders, it is important to remember that any unnecessary or unneeded movements will use up valuable energy.  A quick thing to think about is staying relaxed.  This will help you maintain control of your emotions and also allow for any adjustments that may be needed on the fly.

Shapes are shapes.  Think of double unders as super charged single unders

In class I have been explaining to athletes that double unders are literally just super charged singles.  Nothing should change about your shape when completing either movement. What should change is the height at which you jump and the rate of the turnover in your wrists.  If you find yourself completing singles with ease, but as soon as you attempt doubles you turn into flipper the dolphin - take note!  Think about relaxing your shoulders, keeping your wrists in front of your body, and just jumping a bit higher!  Again, doubles are nothing more than supercharged singles, your position should not change.