Public Whiteboard

Components

Clean and Jerk

Meter Maid

Settings

Workout

Wednesday

“Everyone makes mistakes. Not everyone owns them.” It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity. Learning starts with ownership. Recognizing that we can do this better. No one is infallible - we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward. Ask ourselves the simple question - “What could I have done better?” “Everyone makes mistakes. Not everyone owns them.” It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity. Learning starts with ownership. Recognizing that we can do this better. No one is infallible - we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward. Ask ourselves the simple question - “What could I have done better?”

Strength

Clean and Jerk

On the Minute x 7:
Min #1 - 7 Hang Power Cleans + 1 Push Jerk
Min #2 - 6 Hang Power Cleans + 2 Push Jerk
Min #3 - 5 Hang Power Cleans + 3 Push Jerks
Min #4 - 4 Hang Power Cleans + 4 Push Jerks
Min #5 - 3 Hang Power Cleans + 5 Push Jerks
Min #6 - 2 Hang Power Cleans + 6 Push Jerks
Min #7 - 1 Hang Power Clean + 7 Push Jerks

Barbell Loading - 53% of 1RM

The first set of a series. Starting with seven minutes of work, where we see and inverse relationship between the hang power clean numbers and push jerks. The cleans drop a rep each round, while the jerks increase a rep each round.

Starting on the moderate side, this will become more of a metabolic grind than a strength issue. As it should be. We will be able to build on this in our following weeks of training.

Metcon

Meter Maid (Time)

For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Wallball - 20/14#
Box Jump - 24"/20"

In "Meter Maid", we are looking for consecutive movement. With moderate sized sets on the wallball and box jumps, this workout is a shortened variation of the CrossFit.com workout, "Kelly".

This workout is front-end heavy. That is, just under 70% of the reps inside the gym take place in the front two rounds. Despite this, or perhaps maybe better said because of this, we as athletes tend to slow down our transitions in that back end. "Rounds" 3 and 4, the 15's and 9's, are where we take that extra couple of moments before beginning. Or we walk to the box, verses run.

Knowing that the transitions must be held in the second half, let's pace the opening end appropriately. In a perfect scenario, we get faster on each 200 meter effort.

Whiteboard:

Wednesday, July 17, 2019

Male Clients