Public Whiteboard

Components

Max Thrusters

Long Haul

Settings

Workout

Wednesday

“The Marshmallow Experiment” The experiment conducted decades ago began by bringing in children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them. The researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple - one treat now, or two treats later. Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back. The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately... struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals. The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.

Metcon

Max Thrusters (3 Rounds for reps)

On the Minute x 7:
Thrusters

Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85

Record total reps for each Weight

STIMULUS
-The Thruster is the focus of today’s Beast Builder
-Within each minute, you’ll complete one single unbroken set at the listed weight
-Once the bar hits the ground, you’ll rest until the next minute begins
-In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each
-Choose your weights based on the following recommendations:
-1st Weight: A weight that you could cycle for 21+ reps unbroken when fresh
-2nd Weight: A weight that you could cycle for 15+ reps unbroken when fresh
-3rd Weight: A weight that you could cycle for 9+ reps unbroken when fresh
-Record your total reps at each weight
-Your score will be the sum total of all 7 rounds

Long Haul (Time)

2 Rounds For Time: (25 Minute Cap)
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Dumbbell: 50/35
Box: 24"/20"

GENERAL
-2 rounds for time through this longer conditioning piece
-We expect this workout to take around 15-25 minutes to complete

PUSH PRESS
-Choose a weight on the push press that you could complete 25+ reps unbroken when fresh
-Within the workout, this should be a weight you can complete in 3 sets max

SINGLE DUMBBELL BOX STEP-UPS
-Use one dumbbell and hold it however is most comfortable for you
-This should be a moderate weight that allows you to complete the 30 reps with in 1-3 sets
-Stand to full extension on the top of the box and alternate legs every reps (15 Each Side)

BURPEES
-These are standard burpees
-Just like on the box step-ups, ensure full extension at the top of each rep

Strategy

PUSH PRESSES
-Let’s try to move through big sets here if possible, while picking an option that you see yourself repeating in round 2
-Aim for maximum efficiency by being aggressive with the leg drive to launch the weight overhead
-Consider the following sets:
1 Set: 20
2 Sets: 12-8 or 10-10
3 Sets: 7-7-6

SINGLE DUMBBELL BOX STEP-UPS
-Getting the dumbbell in a comfortable position will enable you to stay moving consistenly through the step-ups
-Resting the weight on one shoulder might be the best option
-If you want to, you can switch shoulders at the 15 rep mark or simply change shoulders in round 2
-You can approach the 30 reps in several short bursts or as one slower paced set
-If you need to take breaks, think about the following sets:
2 Sets: 20-10 or 15-15
3 Sets: 10-10-10 or 12-10-8

BURPEES & ROW
-Smooth is fast on the burpees and row
-We’re likely moving for 5-8 minutes through the last two movements of each round
-Find a speed in round 1 that you see yourself matching or beating the second time around
-Especially on the final row to finish out the workout, try to hold a pace that is well above your opening round

Whiteboard:

Wednesday, February 19, 2020

Male Clients