APPAREL PREORDER SIGNUP DEADLINE COMING! – W.O.D. Monday 5/13/19

12
May

APPAREL PREORDER SIGNUP DEADLINE COMING! – W.O.D. Monday 5/13/19

Apparel signup is winding down this week. Before the end of the week, make sure to complete the preorder signup in the binder at the front desk for what you want! (Shirts, Shorts, pants) These items WILL NOT be stocked! Get them while you can!


DAILY MINDSET

“The Marshmallow Experiment”

The experiment began by bringing in children into a room, one by one, and sitting them down in a chair with a single marshmallow in front of them.

Here, 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 he would be rewarded with a second marshmallow. 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 of the children squirmed around for a bit looking at it, 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. 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 highly successful individuals.

What the experiment shows us, is that the ability to delay gratification is a critical component in life.

Whether we want to go to the CrossFit Games, be the best husband 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 in front of us.

In our darkest hour, of our darkest day, if we can stare that single marshmallow down and stay the course… we’ll make it.


Strength – 15 minutes

Build to Heavy Set of 3 Deadlifts

  • 15 minutes to build to a heavy triple
  • Coaches – this is the best opportunity to coach the deadlift, easier to make a positive change here than it is in the middle of the workout, giving cues and corrections here will allow athletes to take those things with them into the workout

Benchmark WOD – Smooth Criminal

As many rounds + reps as possible in 15 minutes of…
60 Double Unders
30 Wallballs 20/14
15 Deadlifts 245/165

GENERAL

  • Two part, deadlift focused day
  • Looking to complete at least 3+ rounds today in “Smooth Criminal”
  • Works out to one round every 4-5 minutes

DOUBLE UNDERS

  • Adjust number or variation as needed to get these done in 90 seconds or less

DEADLIFTS & WALLBALLS

  • Looking to complete these in 3-5 sets today*

DOUBLE UNDERS
Hands in Pockets
Putting our hands in our pockets pretty much puts us in the position we want to replicate during the double under. The main points are elbows back, shoulders down, and hands in front of the hips. With our hands in the pockets, we wouldn’t flare the hands out or shrug the shoulders up, which are common faults we see in this movement. Think hands in the pockets when spinning the rope around the body.

Movement Substitutions
Reduce Reps
90 Seconds of Practice
90 Single Unders

WALLBALLS
Hands Under
The hands are also the focus of the wallball, as they connect us to the weight. Here, we want the hands underneath the ball. If the ball was a clock, the hands would be placed right around “7” and “5”. When the hands are on the outside of the ball, at “9” and “3”, we aren’t able to efficiently transfer the power from our hips into the throw. In order for our effort to pay off best, we want to keep the hands underneath the ball during the throw and do our best to catch it there going into each new rep.

DEADLIFTS
Hands
How we hold are hands and where they track during the deadlift is important as well. As far as grip goes, the mixed grip will likely be the best option for both the workout and the strength portion. With one palm facing forward and the other facing back, athletes are able to better hold onto the weight and take the grip factor out of it. Going double overhead grip can be easier at lighter weights, but likely won’t serve us well today.

During the actual lift, we want to think about pressing the hands back towards the body. This action of “hands back” helps us keep the bar close by using our lats to close the gap between the weight and our body.

STRATEGY
GENERAL

  • Goal today is to chip away at these bigger rep schemes, finding a breakup strategy that keeps you moving for 15 minutes

DOUBLE UNDERS

  • 1-3 sets on the rope
  • Choose a break-up strategy you feel comfortable repeating at least 3 times
    • 1 Set: 60
    • 2 Sets: 30-30
    • 3 Sets: 20-20-20

DEADLIFTS & WALLBALLS

  • Aiming to complete these in 3-5 sets today
  • Wallballs: 10-10-10, 8-7-6-5-4, or 6-6-6-6-6
  • Deadlifts: 6-5-4 or 5-5-5, or 3-3-3-3-3