Public Whiteboard

Components

Back Squat

Dopamine

Settings

Workout

Monday

“Think like an immigrant. Act like an artisan.” To “think like an immigrant”… where nothing is owed to me. Nothing promised. There’s no legacy spot awaiting me, and I’m not owed a job, a title bump, or a promotion. That no matter what or who I was yesterday, I’m brand new here, today. So I better plan to work harder than I ever have before to achieve my goals. And to act, “like an artisan”. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created. Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone, and we must earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.

Strength

Back Squat

Back Squat Waves
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%

STIMULUS
-This is the 4th iteration out of 4 for Back Squat Waves
-Increasing by 2% on each lift from last weeks iteration
-Rest as needed between sets, but 3 minutes after each 3rd set
-These percentages are based off your 5RM Back Squat

Metcon

Dopamine (Time)

Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Row

STIMULUS
GENERAL
-Starting off the week with some fast paced intervals

-You'll complete the 3 stations as fast as possible and rest until the next 5 minute window starts

-Record the time each round takes, with your score being the slowest of the 5 rounds

-Rounds begin on the 0:00 - 5:00 - 10:00 - 15:00 - 20:00

-We want at least 1 minute of rest between rounds, so we'll cap each round at 4 minutes

STRATEGY
-A good goal to have for these 5 intervals is to try and keep rounds within 5-10 seconds of each other

-Move fast, but establish a pace from the beginning that you think you can repeat or improve upon

-Below are some examples of two athletes round splits:

-Fast Start: 2:00 - 2:15 - 2:30 - 2:45 - 3:00

-Sustained Pace: 2:30 - 2:30 - 2:30 - 2:30 - 2:30

-In both cases, the average round split was 2:30, but the athlete who sustained their pace throughout had a better overall score for the workout (2:30 vs. 3:00)

-We'd rather be the sustained pace athlete than the athlete who started fast and fell off each round

-Sustaining paces can lead to better scores, better recovery between rounds, and more time near our lactic threshold - which helps us get more fit

Whiteboard:

Monday, December 23, 2019

Male Clients

Chris
Bowen

12:15 PM CrossFit

1 x 2 @ 290 lbs