Conditioning: 4 rounds for time
12 goblet squats
2 pushups
12 kb swings
2 pushups
6 goblet squats
Rest [...]]]> Warmup: 20/20
Strength: Bench 40-45 reps in 20 min
Alt A: 20 minutes aerobic work
Jog (400/800m)
Jumprope
Ride Bike
Rower
Warmup Circuits

Conditioning: 4 rounds for time
12 goblet squats
2 pushups
12 kb swings
2 pushups
6 goblet squats
Rest :30

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Pullup Work: Deadhang Handfuls or Pullup Project Step Set

Conditioning: “Together Alone”
21-15-9
DB Clean and Press
DB Swing

So let’s try this again.    Need/would love some feedback on the following with regard to June:

1) Evening classes.  We’ve accomplished our goal of getting more people out in [...]]]> Okay, so…morning class changeover has been a great success and was helped in large part by the feedback I got from y’all, for which many thanks.

So let’s try this again.    Need/would love some feedback on the following with regard to June:

1) Evening classes.  We’ve accomplished our goal of getting more people out in the evenings BUT it seems like we’ve just shifted attendance to the 6 PM.  7 PM has been very sparse most evenings, sometimes only single attendance.  If we tried a 6 or a 6:30 PM in June, would all you evening folks be able to keep up (or even increase) your current level of attendance?

2) Tuesdays and Thursdays.  Moving Tues to Olympic lifting/Open and Thurs to CrossFit conditioning hasn’t really increased attendance–so at this point we’re underserving the folks who have customarily used Thursdays to make up workouts.  For you folks who are interested in the longer bodyweight conditioning/CF benchmarks we’ve been programming on Thursdays, would you continue to attend and perform the week’s prescribed longer/CF metcon if we returned Thursdays to open gym time?  (Keep in mind that your trainer would be happy to run the clock, yell, form correct, etc.)

3) Weekends.  Well, Sunday really.  Sunday mornings (for both yoga and open gym) have been pretty barren for about a month (open gym empty for the last 3 weeks).  I suspect this is largely a function of the weather and season.  I know tons of us have races, activities, biking, etc. we do on Sundays…I’d like to try making yoga appointment-only and putting Sunday open gym on hold for June, if not July and August as well.  But just out of curiosity, are there handfuls of you who haven’t been using Sunday open gym who’d return to it as a regular thing sometime this summer?  On a related note, how can we make it easier for folks who want to connect with each other to do stuff together on the weekends to make that happen?  I know not everyone uses Facebook…maybe devote one of our whiteboards for a weekend meetup type of thing?

4) Murph.  Show of hands for folks who are planning on doing this WOD, next Monday (Memorial Day) at 10 AM, please.

Thanks in advance for your feedback!!!

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Strength: Deadlift
20-25 reps in 20 min, aim for doubles every 2 minutes

Conditioning: Triple James Paul (w.2 partners)
Rounds of
1 min db snatch (switch arms often)
1 min burpees
1 min jumprope

Conditioning: 5 min AMRAP
10 [...]]]> Warmup: 20/20
Strength: Bench Press, 40 reps in 20 min (light, 60-70% to begin with)
Shoulder Prehab and Overhead Position: Five to Stay Alive
1) B-T-N Presses
2) Band Pullaparts
3) Ring Rows
4) Upper Back and Lat Rollout
5) Plate Raises

Conditioning: 5 min AMRAP
10 Goat Bag Swings/2 Goblet Squats
15 KB Swings/3 Goblet Squats
20 Flutter Kicks w.KB on abs

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Strength/Strength Endurance: Squat
40 reps in 20 minutes @somewhere around 60-70%.  Start light with this one, this will be our squat progression for much of the summer focus.

And I Freeze: 18-12-6-12-18
DB Clean & Press/Arm
Warmup: 20/20
This Freeze Frame Moment Can’t Be Wrong: 5 rounds, more and more and more

Strength/Strength Endurance: Squat
40 reps in 20 minutes @somewhere around 60-70%.  Start light with this one, this will be our squat progression for much of the summer focus.

And I Freeze: 18-12-6-12-18
DB Clean & Press/Arm
Lateral Hop (over DB)

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Strength: Bench Press, Find It
(Start at 95/65/35, triples, up by 5 or 10 lbs each time)

Strength2: Deadlift, Vato Loco
(Start at 185/135/95/65, doubles, up by 10 or 20 lbs each time)

Conditioning: 30-20-10
KB Swings
[...]]]> Warmup: 20/20
This Is The Day To Bench: Practice, Be Glad In It

Strength: Bench Press, Find It
(Start at 95/65/35, triples, up by 5 or 10 lbs each time)

Strength2: Deadlift, Vato Loco
(Start at 185/135/95/65, doubles, up by 10 or 20 lbs each time)

Conditioning: 30-20-10
KB Swings
DB Snatch (half #/arm)
Situps

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Strength: Press w/fives
50, 65, 80% x 5, then work in triples, adding and subtracting fives as needed/able

High Rep:
Axle Press (58/38), 10-20 reps
Split Squat, 10-20 reps/leg

Conditioning: 8 minutes–Partner 2s
2 min alt db floor press/goat bag swings
2 [...]]]> Warmup: 20/20
Shoulder/Mobility: Sots/Sotts Press (PVC/Light Barbell)

Strength: Press w/fives
50, 65, 80% x 5, then work in triples, adding and subtracting fives as needed/able

High Rep:
Axle Press (58/38), 10-20 reps
Split Squat, 10-20 reps/leg

Conditioning: 8 minutes–Partner 2s
2 min alt db floor press/goat bag swings
2 min alt mtn climbers/plank
2 min alt jumprope/situps
2 min alt goblet squat/pushups

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To wit, whether asked or not, I’m [...]]]> If we are being honest, like push aside the dinner dishes and clear our throats honest, we’ll admit that deep down we usually kind of enjoy saying “I told you so.”  Finger wagging?  Not the worst thing in the world, so long as the stakes aren’t too high.

To wit, whether asked or not, I’m only too happy to counsel folks in their twenties to live by themselves in a major metropolitan city and travel a ton before they settle down.  I did one, didn’t do the other and, well, it only bothers me a little bit that you’ve taken 35 vacations over the last two years.  I’ll get over it.  Have a nice trip.

Accomplishment, nostalgia, and regret aside, “what I’d do if I had it to do all over again” is one of life’s great envelopes.  You can stuff a whole lot of meaning into that parcel and unpack it at a time of your choosing.  For whatever.  Do you pull it out of cold storage to help your younger sibling?  Sure.   Maybe dig into the dustbin of personal history in advance of a job or life change?  You bet.  What did you do?  What should you have done?  What didn’t turn out how you planned?  And what’s the one thing you’d shout across the sands of time to your younger self?

From a fitness perspective, this is an incredibly useful series of questions to ask yourself.  The best plan, of course, is well-laid–we need to know where we’ve been to figure out where we’re going, and so we look at ourselves under the kleig light of history.  Perspicuity becomes more effective by degrees when we ask ourselves these questions from the vantage of those persons we imagine–or fear–becoming.  As a younger athlete, it’d be a good idea to get into the head of someone in their 30s or 40s who is still performing at a high level and maintaining their health and wellness.  What have they done right?  What have they avoided doing wrong?

More importantly, while this will certainly be a useful exercise with regard to planning your training and living, from a more rudimentary standpoint it may very well serve to clarify just what it is you want for yourself.  If I’m a 29 year-old recreational weightlifter with a 190 total, I’m pretty sure I want and can have my 200 by the time I’m 30.  That’s fine.  But what’s the cost of attenuating that progress until age 35?  Do I want to have trained and lived the life of a 35 year-old who can snatch 100 kilos?  What will I have to do more of now?  What will I have to give up to get there?  Am I willing to pay the cost?  That is always the question, and not in the hoary, mealy-mouthed fashion of athletic cliche.  Am I willing to do what is required of me to get where I want to go?  It’s a practical question that doesn’t concern itself with valor–will I want to or won’t I?  Will I be able to or won’t I?

From the flip side, this can be preventative medicine.  As a 38 year-old athlete, I can see the writing on the wall.  There’s a 45 year-old version of me at the front of my brainpan and his hips and shoulders absolutely frigging kill him.  His kids are bummed that he’s too tired to play with them on Sundays.  We are free to be you and me, you and me, but this is the me that I do not want to be, seven years hence.  So I need to ensure that my training and living enact a sure, forward path.  I may not need to know what house I’m driving to, but I should probably know the street and certainly the parts of town I’ll want to avoid on the way.  Some might call that playing to tie…I like to think about staying in the game.

So where are you?  Not now but then.  In the future.  How does that change the now?  Think, plan, and execute.

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