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High Heels

Back Squat

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“I don’t like that man. I should get to know him better.” - Abraham Lincoln Perspective is everything. In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing "the right thing". The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives. A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who... you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance. And we talk. And we strike some common ground. And we understand. And things... change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better understand their perspective. And why they came across that way. Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Metcon

High Heels (AMRAP - Rounds and Reps)

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

In "High Heels" we have a light barbell coupled with the jump rope. Stimulus wise, we are looking for a loading that we feel confident completing 25+ reps unbroken if we tried. On the lighter side today, which in turns, turns our focus to transitions and metabolic pacing.

As we look at the hang snatch, we still need to respect the barbell. Although a lighter load, if we find ourselves muscling our way through, we will be tiring our shoulders and arms unnecessarily. On the double-unders, if we lose our spin, it's rarely due to our breathing, and more so because our arms went "lactic". By respecting the barbell, we can continue the push forward with the jump rope which is likely going to be the limiting factor in the later rounds (avoiding trip ups).

The jump rope will be the friction spot for most of us inside this workout. Although the met-con will be there, our ability to maintain control on the rope will likely be the separator. We can control our pacing here through the above to start (efficiency on the barbell), but also through composure breaks after picking up the jump rope.

After completing our final hang squat snatch, pick up the rope, and take a moment to breathe. This composure breath may last a full 5 seconds, or even a fraction of a second (depending on our DU capabilities). But having this break here allows us to stay centered and relaxed on the rope. And this is a must deeper inside the workout. Where we are not looking to take a composure break is before the snatch barbell. This is a loading light enough to grab and go. To just start. So let's do that, knowing that we are going to take our brief break before we start the double-unders.

This is a workout where we are looking for our last round to be just as fast as our second. We are striving for consistency.

Strength

Back Squat (9x2)

Back Squat

On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Sets #1+2+3 - 60%
Sets #4+5+6 - 66%
Sets #7+8+9 - 72%

Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing.

Whiteboard:

Monday, June 10, 2019

Male Clients

Chris
Bowen

4:30 PM CrossFit

6 + 0