Workout of the Day
STRENGTH
Front Squat
Heavy 3
Notes
In no more than 8 total sets work up to a heavy triple on the front squat. Leave 1-2 reps in reserve.
ASSISTANCE
3 progressive sets of:
6-8 Push Presses
50′ Walking Lunges
Notes
Work up through three progressive sets alternating between each exercise. The push presses are taken out of the rack. Use 2 Dumbbells or Kettlebells carried at a hanging position for the lunges.
If you didn’t come yesterday and you’re not coming tomorrow, consider throwing in the pause pull-up work from the gymnastics warm-ups.
CrossFit Group Class Programming Template (WK2/8)
Claire’s Post CrossFit Open Musings
Claire M (pictured above with her dad and regular around CFSBK Gerry M) is a coach at Brick CrossFit and drops into CFSBK occasionally to throw down with Gerry. Below are her post CrossFit Open musings for you to consider
If you’re anything like me, your relationship with CrossFit (and fitness in general) is cyclical. Maybe one day you hit a PR, or learn a new skill, and you feel confident. Then the next day you can’t even come close to the weight you just hit and you leave the gym with what feels like a dark cloud hanging over your head. It happens.
By this time, the Open is over, and some of us are breathing a collective sigh of relief. Sure, Friday Night Lights is fun, and it’s exciting to see people crush the workouts, but let’s be honest – the Open can be stressful – disappointing, even – especially if you’re taking it seriously. When looking back at the workouts, it’s easy to think of the “what-ifs.” What if I had just gone a liiiittle bit heavier on my starting thruster weight, or if I hadn’t completely fallen apart on my toes-to-bar in the first workout? But no matter what you want to change, it happened – your score is there, and it’s time to move forward.
And in moving forward, our mindset can help us become better athletes. What has always drawn me to CrossFit is that nothing is fixed. Nobody walks into their first class able to string together 10 muscle ups or clean 300 pounds. Getting better takes time and dedication, not innate skill. And no matter whether your goal is a ring muscle up or a jumping pull up, you still get that amazing feeling of accomplishment when you achieve that goal.
Thus, it’s important to acknowledge that we all have our good days and our bad days at the gym. Just because we can’t do one movement one day doesn’t mean it’ll never happen. Trust the process, and put in the work in order to get there.
Right now, you might have an Open score that you have no idea what to do with. Don’t throw it away. While that score gives you a snapshot of where you are now, it can also help you create a solid roadmap of where to go next. So instead of just moving on, let’s do some analyzing.
The CrossFit Games app not only records our scores, but it also tells us where we stack up compared to other people at our gym, our region, our gender, and in our age category. See where those discrepancies lie. If there was one workout that you really racked up a ton of points on (more points means that more people were ahead of you), ask yourself why, and build your goals off that. Be specific. What part of the workout was the most challenging? Was it general cardio or a specific movement? Is your strength lacking or your ability to perform under fatigue?
Once you’ve answered the previous questions and figured out what you need to work on, let’s set an achievable goal. When we think of an achievable goal, we don’t just want to say “get better at cardio.”
While this might be great to work toward, we want something that’s more tangible that gives us a clear path moving forward. While the ultimate goal might be to get better at cardio, let’s think about how to get there – it’s not going to magically happen just because we want it.
This is where process goals come in – goals that are based on a specific action and are completely in our control. What can you do to achieve your goal? If it’s to get better at cardio, make it a goal to go to, say, spend 10 minutes on a bike after class. If it’s to get your first muscle up, make it a goal to ask a coach for help and work on them twice a week.
Setting process goals won’t turn us all into Games athletes. And that’s not the point. We’re not here because we want to be the best athlete in the world – we’re here because we want to be the best version of ourselves. So keep showing up, keep working toward your goals, and see you in the next Open.