In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Warmup 4 rounds of: 2 hang squat cleans up to workout weight 3-5 pull upy reps |
| CrossFit Workout 32:00 EMOM A Hang Squat cleans B Pullupy move of choice–a sustainable but hard number. C 200m run D :30 plank No equipment–5 jumping squats, kB/db– 3 weighted jumping squats barbell–3 hang squat cleans. Start at 50% and add weight every time you can |
| Extra Work Run for 36:00 straight Every 6:00, not including the start or finish, sprint for 5-10 seconds |
| Warmup :30 handstand shoulder taps 10 hawaiian squats :30 hollow hold x 3 rounds Then warm your strict press up to about 70% |
| Strength Strict press Every :90 for 10 rounds, 1 rep, getting heavy. Start at about 70% No equipment–hardest handstand variation you can do kb/db–1-3 press/arm (add tempo if it’s light) barbell–1 rep |
| CrossFit Wrokout 15:00 AMRAP lunges shoulder to overhead No equipment–20 lunges total, 8 pike hspu kb/db–16 total shoulder to overhead,16 lunges suitcase or farmer barbell–12 back rack lunges, 12 shoulder to overhead (you may jerk the first one from behind the neck) |
| Extra Work Below Knee Hang power snatch 10:00 EMOM 3 reps @ 65% then 5 sets of 10 single leg rdl/leg 10 tempo hip thrusts–2 seconds up 2 seconds down |
| Warmup 3 rounds 5 snatch grip sotts press with pvc or empty bar :20 bottom of pushup hold :30 side plank/side |
| Lift Every :90 for 10 rounds 1 High hang squat snatch-3 second pause in the bottom No equipment–:30 of pvc, with a 3 second pause in the bottom Kb/Db–1/arm, same pause Barbell-build as high as perfect technique will allow |
| CrossFit Workout 3:00 AMRAP, 1:00 rest x 4 rounds 10 hps 10 burpees over your bar/db no equipment–ideally, 10 powerful ball slams wih a basketball, soccer ball, etc. If you don’t have that, spike an old pillow. kb/db–10 total barbell-rx would’ve been 95/65 |
Extra Work 10×1 sumo box squat @60% of your back squat for SPEED. Then EMOM of HSPU and Pullup type stuff Odd minutes-1 hspu every 8 seconds Even minutes–1 strict pullup or pullup type movement every 6 seconds Continue for as long as you can. 11 minute cap (which would be 82 hspu and 100 strict pullups) |
| Warm up and hit this one, not much time for anything else. |
| CrossFit Workout: For time: 100 situps 200 double unders 3000m run This one should be a LOOONG one. I want you to run for 7.5 out and 7.5 back If you don’t have double unders, do 200 speed steps where r+l=1. |
| Extra Work 1:00 on, 1:00 off for 15 rounds Pick a machine or do burpees. Don’t run more today |
| Warmup 8:00 clock: 100m suitcase carry/arm 10 hurdle steps each direction then spend the rest of the time accumulating reps of: 10 hollow rocks 10 arch ups |
| Workout 20:00 AMRAP 60m crush carry 40 lateral stepovers 20 bicep curls The goal here should be to use the same weight for all 3 movements. No weight–use a backpack kb/db–as written barbell–use a plate rx here would’ve been 35lb for guys and 25 pounds for ladies |
| Core Cashout 5:00 AMRAP 5 reverse crunches 10 hollow rocks |
| Extra Work 15 rounds of: :45 easy jog :45 @5k pace |
Equipment needed for outdoor classes this week
Tuesday equipment needed:
No equipment is always an option, just as an FYI.
KB/DB track: 1 kb/db for crush carries/ lateral stepovers or cossack squats, and a yoga mat (optional, you’ll have a stall mat provided). Rx would’ve been purple/blue.
Barbell–a plate for the above. Probably 45/25.
Both tracks–a box for stepovers 20/16 inches. You can also do Cossack Squats.
Thursday Equipment needed:
KB/DB–weights suitable for a hang squat snatch or hang power snatch to OHS for the lift, and then a power snatch for the workout.
Barbell–Hang squat snatch weights for the lift, light (95/65 rx) weights for the workout as a hang power snatch.
Both tracks–a pvc would be helpful. We do have some extra PVCs available so if you don’t have one and would like one we can provide one.
| Warmup 3 rounds 5 sotts presses with a pvc/empty bar/light kb 1 empty bar/light kb or db round of DT 10 bird dogs |
| Strength Every :90 for 12 rounds 1 Paused Front Squat Get heavy 3 second pause or so The lighter your weight is, the longer your pause should be Take this from the ground, and jerk it after until you get to your dt weight. |
| CrossFit Workout DT–ish 5 Rounds of: Deadlift Hang Power Clean Push jerk no equipment–15 hamstring curls, 12 box jumps or tuck jumps, and 9 pushups kb/db–12/9/6 total barbell-12/9/6 Rx here is 155/105 12:00 Cap. |
| Extra Work Split Jerk and row work 5 sets 2 split jerks @ 70% Max bent over rows at same weight. (that should be pretty heavy) rest as needed to keep the jerks extremely crisp Then Every :05 1 box jump.100 rep count. |
| Warmup 4 rounds of: 100m jog 5 reps of pullupy thing 5 3 second up, 3 second down OHS with an empty bar 10 pike leg lifts |
| Workout 5 rounds of: 5:00 AMRAP 400m run pullupy thing max overhead squats in remaining time no equipment–20 towel rows, pvc ohs with a 3 second tempo down kb/db–20 bentover rows, single arm ohs barbell– 20 bentover rows, ohs, rx would’ve been 75/55 rx+ option for all equipment types–reps only count if the 400 is less than 1:45 There is no rest in this workout. Every 5:00 you essentially have to repeat a buyin of a 400m run and pullupy things, and then your score is the squats you accumulate in the remaining time. |
| Warmup 3 rounds 5 hang power cleans up to workout weight 5 barbell rollouts :10 bottom of pushup hold |
| Strength 10:00 EMOM 3 plyo pushups |
| Workout 30-20-10 Bench Dips Hang power cleanish Situps no equipment–backpack hang cleans kb/db–45-30-15 single arm hang power cleans barbell–hang power cleans Rx would’ve been 115/75, rx+ 135/95 If you have access to rings, rx would’ve been 15-10-5. Rx+ would’ve just been 30-20-10. |
If you haven’t read Atomic Habits by James Clear–go buy it now. It’s $15 that will change your life. He coined this term, and that’s his graph above!
When we start out with a goal, we expect to make consistent, perfect progress towards our goal. We think about losing 40 pounds, and then we decide we want to do that in 10 weeks, and say “ok, 4 pounds per week, here I come!” The issue is–that’s not how progress works. Our habits, our lives, and our bodies all have inertia. It takes time for progress to start–time that we spend fretting because it’s not all going according to plan. Clear calls this “The Valley of Disappointment” and it’s such an apropos term for where many of us are right now during quarantine. The important thing to remember is–if you can persevere through that time, progress can then exceed your expectations, as habits snowball, behaviors change, and momentum builds.
So what gets you through that dark valley? One of our core values here at FRCF: Growth Mindset. Growth Mindset boils down to the idea that all of our abilities and beliefs are fungible–we can change them by dint of perseverance and grit. This is the idea that you may be a bad runner today–but by choosing to work on the things that we are bad at, we don’t have to be a bad runner tomorrow. It’s the concept of: I’m not good at that yet.
When we combine the idea of the Valley of Disappointment with growth mindset, we get a road map for making it out of the Valley–and indeed, lessening the negativity and devastating impact that it can have on our mindset and progress. Growth mindset really means believing that the valley is a necessary part of progress, that it’s the learning time in which we are building our abilities and beliefs in order to achieve our desired outcomes. It goes from the Valley of Disappointment to the Canyon of Awesome Training Montage. Anyone who’s ever watched a Rocky movie knows you don’t get to the top of the mountain (or Philly steps) without an awesome training montage.
When we shift our mindset from “that’s not happening fast enough” to “I’m building myself into the type of person who does the things I want to do” we literally become a different, better version of ourselves. If you’re stuck in the Valley right now–keep going. It’s the crucible that’s going to forge you into a better person.
Take Action Now: Set a timer for 15 minutes. Pick your biggest goal, and then write down all of the things that are going to pop up and delay your progress. Then, write down the habits you need to build to overcome those delays. Now you have a roadmap that’s more in line with reality for your goals.
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
