"Programming: What to Expect for the Week Ahead, 180716-180722."

Our programming is designed in a manner that increases in volume (amount of weight you move) and intensity (how hard you work) incrementally over a set period of time. If you are consistently putting in the effort, you will find that each week is a bit more challenging in it’s own right.
 Photo Courtesy of: Samantha Chin 

Photo Courtesy of: Samantha Chin 

Have you ever felt a point during your training where everything felt slightly heavier than you
wanted it to? As we approach this week of training, I want you to pay attention to those
thoughts. Success comes from consistency, and consistency comes from learning how to
interpret the feedback your body is giving you. If you feel like taking a rest day, that’s okay! Give yourself a break and get ready for training the next day.

This week we will be entering week 3 of this six week cycle. From personal experience, it is around this time that athletes begin to find themselves in a bit of a conundrum when deciding whether to train or not. Fatigue is a bit more noticeable, and workouts can be slightly more challenging than they look on paper. Let me assure you that all of this is normal. Remember that training is a process.

Our programming is designed in a manner that increases in volume (amount of weight you move) and intensity (how hard you work) incrementally over a set period of time. If you are consistently putting in the effort, you will find that each week is a bit more challenging in it’s own right. This week I encourage you to increase your hydration, take a bit more time to stretch in the mornings and at night, and also eat! Your body cannot perform at it’s best when it’s not fueled.

SQUATTING: THE LOW DOWN
This week we are looking at a 3 x 4 @ 80% or RPE 7. Prioritize your position and maintaining a
strong back angle. From a coaching perspective, sets at 80% is around the time where you
can consider using a belt to help with consistency in your technique.

When squatting this week, ask yourself two simple questions:
1. Am I controlling the weight throughout the movement and maintaining my position? If the
answer is yes, then hell yeah! If no, take the loading down 10% and work on keeping a
stable back angle.
2. Am I standing fast out of the bottom of my squat? If yes, then double hell yeah. If no, take
it down 10% and work on being fast out of the bottom of your squat.

WEIGHTLIFTING + STRENGTH MOVEMENTS:
Weightlifting this week will focus on full snatches (or squat snatches). Take time to listen to the cues your coaches give you and make those your mantra while training this week.

The EMOM format is designed in a manner that will allow you to have multiple attempts at moderate weights. Make sure that you are allowing yourself around :45 of rest each minute. That will give you enough time to take a few breaths and prepare for the next set. The only other strength movement you will see this week is the seated DB shoulder press. We are increasing volume by 2 reps this week. Focus on controlling the weights and maintaining consistency in both arms.

METCONS:
This week we are bringing back an "OG CrossFit" favorite in the beginning of the week. This
one’s all about effort. Work hard because it will be over before you know it!

You will also find some great interval work as well as some longer metcons that are slightly
more skill intensive. With these workouts your focus should only be on yourself. Give yourself
some credit for showing up and be grateful for the abilities you have. When you shift your
mindset towards gratitude and enjoyment, training becomes vastly more successful.

QUOTE OF THE WEEK:
A classic line from one of my favorite actors, helps to put some positive perspective on things
going froward this week:

“As I once said to one of my brothers, ‘This is your life, not a
rehearsal.’ Somewhere there’s a score being kept, so you have an
obligation to live life as well as you can, be as engaged as you can.
The human condition means that we can zone out and forget what the
hell we’re doing. So the secret is to have a sense of yourself, your
real self, your unique self. And not just once in a while, or once a
day, but all through the day, the week and life. You know what they
say: ‘Ain’t no try, ain’t nothing to it but to do it." 
- Bill Murray

- Coach Danny