I started CrossFit back in 2009 and have been training relatively consistent ever since. Now I’ve made quite a few gains in this time. Hitting many milestones that I once thought were a long shot. I’ve also gone through a lot of struggles and dry spells, too. While training and coaching over the past few years I have noticed that training comes in waves. One week I am PRing everything I touch while the next I can’t even hit 85% of those numbers. It isn’t planned or accounted for in our programming but it happens with everyone. It can be tough to get past mentally and your confidence will take a hit.

It sucks… Knowing that you’ve put in the work over an entire cycle to then test and fail what you thought was a sure thing. You walk up to the bar and your hopes come crashing down. What now? Do you wallow in despair? No. You, get your ass up and get back to the drawing board. Why did you miss the lift? Where you consistent with training leading up to it? Is it a mobility issue? A muscle imbalance? Is your positioning off? Do you need more skill work or is it just a mental issue? There are lots of variables to consider but now you’ll know what to focus on for next time.

Insanity is defined as doing the same thing over and over again and expecting a different result. I see this in the gym with people who load the bar up with that PR weight without really fixing anything between testing days. In order to get to PR city you have to go through Struggleville. This means doing the stuff you don’t want to do. Breaking it all back down and starting with the basics. No one wants to sit there after class and work on front rack or squat mobility. No one wants to post pictures of themselves doing overhead stability work to Instagram. It isn’t sexy at all, but it is necessary.

Tests are very common in our society. But are tests always an accurate portrayal of one’s ability in a certain area? Not for a lot of people. Certainly not for me. You have to be experienced with the test itself. Going through testing days at the gym and putting on the PR mindset is a skill in and of itself, especially after you have a few years of training under your belt. So take that failed lift and examine it. Find out what’s missing and apply a different technique. Sometimes that missed attempt can diversify your athletic toolbox that much more, making you a more well rounded athlete.

Instead of putting too much emphasis on that one lift or action, enjoy the little victories you go through at the gym every day. Something as simple as just making it to class even though your day was crazy and you didn’t get that much sleep, or becoming more comfortable with the hook grip, or learning how to cycle your power cleans a little smoother than last time. Remember, the path to success is not a linear progression. There are plateaus, steep drop offs, valleys, big cliffs, and many failures along the way. In the CrossFit world, failure is often made into something negative. The truth is that failure should be a commonality. Something that will build us up and make us more resilient for those future obstacles. Failure isn’t final, often times it’s a much needed stepping stone in the right direction.

“It’s failure that gives you the proper perspective on success.” – Ellen DeGeneres

 

*Remember to be on time to classes! If you get to the gym early then use that time wisely and warm-up or mobilize your problem areas.

——————–

Monday 8/24

A) Every minute, on the minute, for 10 minutes:

– Split Jerk x 1 rep @ 75-90%

Pause 1-2 sec in receiving position before recovering.

B) EMOM x 12 min – Power clean

Min 0-3 – 2 reps @ 70-75% of 1RM Clean

Min 4-7 – 1 rep @ 75-80%

Min 8-11 – 1 rep @ 80+%

*Work as heavy as possible in the final 5 sets.

+

8 min AMRAP @ 85%:

– 5 Hang power cleans (155/105, 135/95, 95/65)

– 7 Box Jumps – SD (24/20”)

– 9 HR push-ups

 

Tuesday 8/25

A) Front squat

– Build to 80% in 5 reps

Then, E2MOM x 10 min:

min 0: 1 x 85%

min 2: 1 x 85-90%

min 4: 90%

min 6: 90+%

min 8: 90+%

*Heavier than 8/14

B) Every minute, on the minute, for 18-24 minutes:

min 1: 10-20 Double-Unders + 10 UB Pull-Ups

min 2: 10 Front-Racked Alternating Reverse Lunges (115/75, 95/65, 75/45)

min 3: 6-10 Push Press (same weight)

*Longer than 8/14

 

Wednesday 8/26

A1) Bench press 4-6 @ 3011; R30S

A2) Romanian deadlift 4-6 @ 3011; R90-120S x 4 sets

*Heavier than 8/12

B) EMOM x 12 min:

E: 5 TnG power snatch (moderate weight)

O: 12/9 cal row

C1) Bent over DB row 10-15/side x 3 sets AHAP; R30S

C2) DB rollback extensions x 8-10; R60S

 

Thursday 8/27

A1) DB Rear Foot Elevated Split Squat x 8 reps each leg @ 30X1; R45S btwn legs, and 45 before moving on

A2) Nose-to-Wall Handstand Hold x 30-34 seconds

OR Nose-to-Wall shoulder touches x 15-20 reps; R60S

A3) Dumbbell External Rotations x 8 reps each @ 2020; R60S

+

3 min AMRAP wallballs (20/14)

Rest 2 min

5 min max row for cal

Rest 2 min

3 min AMRAP wallballs (20/14)

*Score is total wallballs + calories rowed

 

Friday 8/28

EMOM x 10 min

E: 2-3 weighted ring dips (heavy)

OR

5-10 banded dips

O: 10-12 medball weighted V-ups

+

Every 5 min x 25 min (5 sets)

– Run 400m @ 90%

– 6-10 strict supinated pull-ups

OR

Every 7 min x 28 min (4 sets)

OR

Every 9 min x 27 min (3 sets)

 

Saturday 8/29

8am Masters CF

9am CrossFit

10am Level 2

11am Free Intro to CrossFit

 

Extra Credit

Strength

1 halting clean deadlift @ knee + 1 clean pull + 2 power cleans + 1 jerk

– rest as needed x 6 sets

 

Skill

EMOM x 10 min

E: 10-16 alt pistols or pistol progressions

O: 2-4 Bar MU (banded if necessary)

 

Conditioning

Row 500m @ 90%

– R2M x 5 sets, same pace