Friday, November 30
Moving towards the end of Week 5 of "Grindstone". As we finish our 5th, of 6 weeks of Stamina Squatting, we are onto our our 1 Front Squat + 3 Back Squat minutes to start. Following, we'll build to a 5-Rep Touch and Go Squat Clean and Jerk. Conditioning to follow, in a pacing effort with a "Fight Gone Bad" feel. ACTIVATION 2 Rounds: 5 Strict Pull-Ups 5 Slow Wall Squats 10 Pushups 10 GHD Sit-Ups 2 Rounds: :30s Walkouts :30s Alternating Samson Stretches :30s Warrior Squats Barbell Warmup (empty barbell) 2 Rounds: 7 Good Mornings 6 Back Squats 5 Front Squats
Stamina Squat 1&3 (Emom 12)
Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 1 Front Squat Even Minutes - 3 Back Squats
*Both* lifts are performed with the same load: 82% of our estimated 1RM Front Squat. In week 5 of our stamina squatting, we are increasing 3% from last week's efforts. All repetitions come from the rack.
Clean and Jerk (5 x 5)
5 Sets to Build To: 5-Rep "Touch and Go" Squat Clean and Jerk Set #1 - 60% Set #2 - 65% Set #3 - 70% Sets #4+5 - Climb by feel. On each repetition, we are looking for a full squat clean to be completed as "Rx". Athletes choice to push jerk or to split jerk. Barring any safety issues bringing the bar down from overhead, our aim is to complete all five repetitions "touch and go". If we are dropping the bar from overhead given a safety concern, reset back on the bar and immediately move into the next repetitions with as minimal time between repetitions as possible.
Sore Eyes (AMRAP - Rounds and Reps)
AMRAP 20: 20 Wallballs (20/14) Females to a 9' Target 20 Sumo Deadlift High Pulls (75/55) 20 Box Jumps (24"/20") 20 Push Presses (75/55) 20/14 Calorie Row
Earlier this week, on Tuesday, we had the opportunity to check in with our pacing during the AMRAP 15 effort, "Criss Cross". Today, we have the chance to re-test that pacing. Now of course, the movements are entirely different, as is the repetition scheme and time domain. But it's less about comparing movements, and more about comparing perceived levels of exertion. If we can grasp that, which applies to far more than just the workout we studied, we have a powerful tool to leverage. Even very strong competitors moving into these workout want to consider breaking up the repetitions in the first round. Not because we have to, but because it's in our best interest in the later rounds (most especially 3 and 4) to continue to push the pace. A pitfall here for athletes is often falling into the lure of pushing for unbroken sets, which often can be accomplished, yet it comes at the cost of transitions. We can all relate to a time where we stood over a barbell, awaiting our stamina to return so that we could complete the next set unbroken. Methodical breaks, where we control the rest diligently, often beat approaches of large sets with even larger breaks
"Success at anything, will always come down to this. Focus and effort. And we control both." – Dwayne Johnson (The Rock) Often our world looks at individuals such as the Rock, and chalk him up to being "gifted". Or "naturally talented". But that couldn’t be farther from the truth. Dwayne Johnson himself speaks to the qualities that landed him where he is today. Focus and effort. Because we don’t see the painstaking hours behind close doors, the long nights and early mornings, it looks so natural. So easy. But as Vince Lombardi once said, "The man on top of the mountain didn’t fall there". It doesn’t matter where you started, where you are, or even what your plans are for tomorrow. It always comes down to the two things we can fully control – our mindset for the way ahead, and our unrelenting effort.
#torontocrossfit #crossfitcrosscheckmississauga #crossfitnearme #crossfitcrosscheck #crossfit #crossfitmississauga #personaltraining #crossfitinmississauga #toronto #gym #wod #workout #gymnearme #teamcrosscheck #crosscheckcrossfit #mississauga #gymsnearme #mississaugacrossfit #crossfit #oakvillecrossfit