WOD 190309

METCON: PARTNER WORKOUT!!

Athletes will alternate complete rounds for the entire 20 minutes, ALTERNATING AFTER COMPLETING 1 FULL ROUND.  Each athlete must complete 2 full rounds before increasing weight with their partner.

2 Rounds For Time:

7 Front squats @ 135/95# **

8 HSPU

7 Sandbag to shoulder @ moderate

2 Rounds For Time:

6 Front squats @ 155/115 **

7 HSPU

6 Sandbag to shoulder @ moderate

2 Rounds For Time:

5 Front squats @ 185/135#

6 HSPU

5 Sandbag to shoulder @ moderate

20 minute time cap!

WOD 190307


METCON:

"Aerobic Efficiency: Know Your Shift 6.0"

2 Rounds For EFFICIENCY:

3 minutes max Assault Bike calories @ Gear 3

:30 Rest **

3 minutes max distance Rowing @ Gear 3

:30 Rest  **

3 minute max burpees to 6' target @ NASAL

Rest 3 minute THEN REPEAT 1 MORE TIME (2 Total Rounds)

**Athletes may breathe however they want during the rest periods

**GEAR 3: Deliberate NASAL IN x Deliberate NASAL EX

Specific. Relevant. Universal.

The art of coaching for me has been a journey to say the least.  One in which I have enjoyed immensely and, if I’m being totally honest, not at all what I anticipated when I set out on this path.  In the beginning, I thought coaching was about standing on the sidelines.  Pacing stoically with your hands behind your back was part of the job description and showing little emotion while holding a clipboard was optional.  Now to be clear, my metric early on were the coaches I had in various youth sports.  But as I continued on my own path, I began to realize that coaching is about communication.  And communication is about creativity.

When I think back to my early years of coaching, I really appreciate the stages that I went through.  I began coaching my little sister’s soccer team when I was in 8th grade.  I eventually became a swim coach, a captain on the fire department, and eventually a trainer and business owner.  All of these progressions had their moments, and each of them taught me something about myself (and I continue to learn ever day!).  But recently I have been thinking quite a bit about the things I learned when I was teaching kids how to swim.  

I always joked with parents that water was the great equalizer - it gave me an extreme advantage in the sense that I knew how to swim and my students did not.  But more importantly, being successful in teaching young kids how to swim depends entirely on your ability to connect with them first and your ability to communicate.  If you cannot gain their trust in a matter of minutes and find a way to get them to let you in, you will achieve nothing.  

Recently I was writing and a thought came over me that I wanted to share: water and barbells, from a purely metaphorical standpoint, are not much different.  Both are awkward and scary at first.  In the beginning emotions range from excitement to frustration in a matter of minutes, and both require dedicated practice in an effort to gain comprehension.  Even more interesting is the fact that coaching movement inside of the the gym or in the water, has little to do with the actual setting at all.  In my opinion, success hinges on a coaches ability to communicate effectively in a manner that will allow clients or students the confidence to take a chance and listen.

I believe that coaching, and more specifically communication, must follow a specific set of parameters if it is going to be effective.  What I have begun to use in my classes and with my clients is this:  coaching must be specific to the individual, relevant to the subject at hand, yet universal to a wide population.

Now I must say that I am sure there are other “coaches” who are preaching similar messages, and frankly that’s rad.  But this is how I have come to condense my message and something that the coaches at Kingfield have found to be useful.

So today, I challenge you.  If you are in a position of leadership or a position that requires some sort of communication, ask yourself if what you are saying is specific, relevant, and universal.  If it is not, maybe it’s time to refine your message.

Happy Monday Everyone!


D

WOD 190304

STRENGTH:  Back squat: 4 x 6 @ RPE 5

Athletes should focus on position and tempo.  This is the third week of the Open, so we will want to  monitor volume accordingly.

METCON:

Every 3 minutes for 12 minutes:

:30 Calories @ G3 **

7 Power cleans @ RPE 6 **

**POWER CLEANS:  Athletes should choose a weight that will allow them to complete 7 perfect reps each time (does not have to be touch and go)

**GEAR 3: As your coaches we suggest you use G3 today, but it is not mandatory

Week of 190304-190310

MONDAY 190304

STRENGTH:  Back squat: 4 x 6 @ RPE 5

Athletes should focus on position and tempo.  This is the third week of the Open, so we will want to  monitor volume accordingly.

METCON:

Every 3 minutes for 12 minutes:

:30 Calories @ G3 **

7 Power cleans @ RPE 6 **

**POWER CLEANS:  Athletes should choose a weight that will allow them to complete 7 perfect reps each time (does not have to be touch and go)

**GEAR 3: As your coaches we suggest you use G3 today, but it is not mandatory

_____________________________________________________

TUESDAY 190305

METCON:

AMRAP 10 minutes:

3 Deadlifts @ RPE 8

6 Pause Push ups

9 Box jump overs @ tall **

_________________________________________________________

WEDNESDAY 190306

STRENGTH:  Snatch: 1 x RPE 8

Athletes will have 20 minutes to build to a daily RPE 8.  A % of this weight will be used for toady's metcon.

METCON:

Every :90 for 12 minutes:

1 Full snatch @ RPE 5-6 **

5 Toes to bar

**Athletes should take their RPE 8 weight for the day and reduce that by 15 to 20#.  This should be their weight for today's metcon!”

____________________________________________________

THURSDAY 190307

METCON:

"Aerobic Efficiency: Know Your Shift 6.0"

2 Rounds For EFFICIENCY:

3 minutes max Assault Bike calories @ Gear 3

:30 Rest **

3 minutes max distance Rowing @ Gear 3

:30 Rest  **

3 minute max burpees to 6' target @ NASAL

Rest 3 minute THEN REPEAT 1 MORE TIME (2 Total Rounds)

**Athletes may breathe however they want during the rest periods

**GEAR 3: Deliberate NASAL IN x Deliberate NASAL EX

______________________________________________________

FRIDAY 190308

CrossFit Open 19.3

TBD

_________________________________________________________

SATURDAY 190309

METCON: PARTNER WORKOUT!!

Athletes will alternate complete rounds for the entire 20 minutes, ALTERNATING AFTER COMPLETING 1 FULL ROUND.  Each athlete must complete 2 full rounds before increasing weight with their partner.

2 Rounds For Time:

7 Front squats @ 135/95# **

8 HSPU

7 Sandbag to shoulder @ moderate

2 Rounds For Time:

6 Front squats @ 155/115 **

7 HSPU

6 Sandbag to shoulder @ moderate

2 Rounds For Time:

5 Front squats @ 185/135#

6 HSPU

5 Sandbag to shoulder @ moderate

20 minute time cap!

_______________________________________________________________

SUNDAY 190310

STRENGTH:  DB Incline Bench Press. 3 x 7-9 @ RPE 8 

Athletes should focus on control and locking out the elbows at the top.  If athletes want to increase intensity, they should add tempo, not weight!
METCON:

AMRAP 11 MINUTES:

21 Slam balls @ 50/30#

7 Burpee box jump overs @ 20” for EVERYONE!!

9 Banded strict chin ups