Care About Your Performance

Care About Your Performance

By Coach Debbie Olson

We are so fortunate to be able to do what we do on a daily basis. This sport allows us to accomplish things both inside and outside of the gym; CrossFit strengthens us both mentally and physically. At times, we can all take advantage of this luxury. For some, training daily can start to become monotonous and we just go through the motions. For others, they become so anxious and try to play catch up with those that have been doing CrossFit for years that they tend to “skip a few steps” to try and get there faster. Both ends can be extremely detrimental to our progress. It is easy to become comfortable and complacent in training. It is difficult for some that are new to CrossFit to control their anxiousness to begin to do things they see others around them doing. The bottom line to this…CARE about your performance!

If you are simply going through the motions on a daily basis, are you getting anything out of that? There is no drive, no movement with intent. When we become lazy and unfocused, our chances of getting hurt increase and we don’t get as much out of our training session as we could have. This time in the gym is for YOU. We are able to train and should be so thankful for the ability to move. Try to be conscious of moving WELL and moving with intent.

For our novice and even our more advanced athletes, CARE about your performance. When we lose patience and try to cut corners, we do not move as well. When our focus is too much on the clock or trying to “catch up”, our movement becomes sloppy and will negatively effect our overall performance.  There must be an understanding between a score on the board and HOW you accomplished that score. I would rather see a “slow time” from an athlete that made the extra effort to complete all of their reps with a clear effort to move through that exercise to the best of their ability. Short cuts will not get you stronger. The scores that we write down get erased on Sunday. It is what you put into the workout and your performance that matters most. Take a step back and care about your performance in the gym. Strive to move well, strive to move to be a better athlete both mentally and physically. If you have questions on something, our NECF staff are all here to help you! We love what we do and we want to make you the best version of yourself that we can. Be patient, trust the process, and care!

Gymnastics & Power!

Wednesday

Gymnastics

A. Headstand + straddle extension 4×5

B. Wall facing flutter kicks 4×20

C. Partner HS Hold

D1. L-Hang 3x20s
D2. Wall Facing Shoulder taps 3×20

Power!

Box Squats 8×2

Accessory Work:
A1. Walking DB Lunges 4×12
A2. Box jumps 4×8

B1. Sled Sprint 5x50ft
B2. Sit-ups 5×20

 

Parents, You Must Find Time For Fitness

Wednesday

Fitness

Strength

Clean 1RM

WOD of the Week

For time:
15 Power Cleans, 135/95lbs.
25 T2B
35 Wallball Shots, 20/14lbs.

Sport

A. Every 2 mins for 12 mins:
Build to a 3RM Clean & Jerk

B. For time:
15 Power Cleans, 135/95lbs.
25 T2B
35 Wallball Shots, 30/20lbs.

C. 30 minutes of monostructural of choice

Today’s Link – Parents, You Must Find Time For Fitness

Endurance, Barbell Club & Structure

Tuesday

Endurance

A. Every 5 min for 15 min:
Run 800/600m

B. Every 3 min for 15 min:
Run 400m

Barbell Club

A. Deficit Snatch High Pull, 5×3@65%

B. 2 Pulls + Power Snatch, 5×1@75%

C. Snatch, 5×2@70%

D. OHS 5-5-5-5-5

Structure

Strength:
1-Arm Press 4×10
Plate Rows 4×10

Conditioning:
20-18-16-14-12
Sandbag Deadlifts
2-2-2-2-2
Reverse Sled Drag

 

Don’t Think Of It As A Diet

Tuesday

Fitness

Strength

Sumo Deadlift 5-5-5-5-5

Conditioning

AMRAP 10 mins:
9 Strict Pull-ups
12 Push Jerks, 115/75lbs.
15 Box Jump overs, 24/20″

Sport

A. EMOM 5 mins:
3 tng Power Snatches@75%
EMOM 5 mins:
1 Snatch@80%

B. AMRAP 10 mins:
9 Strict Pull-ups
12 Push Jerks, 115/75lbs.
15 Box Jump overs, 24/20″

C. AMRAP 10 mins:
50 Burpees over the bar
35 OHS, 75/55lbs.
20 T2B

Today’s Link – Don’t Think Of It As A Diet

Power!

Monday

Power!

Dynamic Effort Upper
Strict Press 9×3 against light bands

Accessory Work:
A1. DB rear delt fly 4×10
A2. Band push-ups 4×10

B1. Band pull-a-part 4×12
B2. DB floor press 4×12

The Vampires In Your Gym

Monday

Fitness

Strength

Strict Press 5-5-5-5-5

Conditioning

Every 5 mins for 25 mins:
20 DB Squats, 50/35lbs.
15 Burpees over the DB

Sport

A. EMOM 10 mins:
1 Back Squat@85%

B. Every 5 mins for 25 mins:
20 DB Squats, 50/35lbs.
15 Burpees over the DB

C. 5 sets:
3-5 Strict Muscle-ups
60 UB DU
*start set over if you fail DU*

Today’s Link – The Vampires In Your Gym

Endurance & Gymnastics

Sunday

Endurance

A. 3 sets:
Row 500/400m
*Rest 2 min.*

*Rest 2 minutes*

B. 3 sets:
AB 1/.7km
*Rest 2 min.*

*Rest 2 minutes*

C. 3 sets:
Ski 500/400m
*Rest 2 min.*

Gymnastics

A. Headstand + Leg Extensions 4×10

B. Headstand + Straddle Extension 5×5

C. Wall Facing Flutter Kicks 4x20s

D1. Wall Facing Shoulder Taps 3x20s
D2. Seated Leg Lifts 3x20s

 

Structure

Saturday

Structure

Strength:
A1. Supinated Barbell Rows, 4×10
A2. Barbell Roll-Outs, 4×10

Conditioning:
Teams of 2
600ft SB Carry
50 SB Clean
40 Cal AB
30 SB Squats
20 Bear Crawls (50ft = 1 rep)

Squad WOD Assemble!!

Saturday

Squad WOD

AMRAP 20 mins:
10 Cal. Row
10 Hang Squat Cleans, 95/65lbs.
10 Jerks, 95/65lbs.
*parnters will perform this as alternating exercises for the entire workout*