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Saturday 6.3.17

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A. Snatch Pull + Snatch – 70% x 1+1, 75% x 1+1, 80% x 1+1, (75% x 1+1, 80% x 1+1, 85% x 1+1)2, 1+1RM B. Clean & Jerk - 2+1 or 1+2 (double your weaker lift) – 70%, 75%, 80%, (75%, 80%, 85%)2, 2+1/1+2RM C. Back Squat – 73%x6, 78%x4, 83%x3, 70% x Max Reps (not to failure) D. Box Jump – 3x5

2017 05 29

Monday 5.29.17

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Happy Memorial Day!!!   I'll be in at 7am, but you can lift from 7-11am  
A. Block Snatch (Knee) – 73%x3, 76%x2, 79%x1, 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, HS B. Snatch Deadlift on Riser – 90%x 1x5 95%x 2x5 C. Overhead Squat (weight by feel - try to beat last week's weights) – 3x5 D. Snatch Push Press (weight by feel - try to beat last week's weights) – 5x4

2017 05 29

Mindfulness Mondays: Avoid Perfectionism by Embracing Reality

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"If you're not growing, you're dying." -Tony Robbins
Ambition is the fuel that drives you to grow, learn, and create. But not all ambition is created equal. “Ambition” means different things to different people. One sets you up for satisfaction and happiness. The other is a recipe for consistent disappointment and dissatisfaction. It all depends on your approach.

The Dangers of Perfectionism

To some, ambition means perfectionism.
  • Do it right every time.
  • No mistakes.
  • If you’re not first, you’re last.
Perfectionists do everything in their power to avoid mistakes. But if your only goal is “perfect", success becomes a binary metric. So when you inevitably fall short of "perfect", you beat yourself up for not reaching the goal. Perfectionism is a path of unhappiness. How often to you hear successful person in any field talking about how they never made any mistakes? Not possible! To err is human! This isn’t a comfortable truth to accept. Everyone wants to be the exception to the rule. I can hear it now: “But Patrick…My perfectionism helps me do great work! I want to hold myself to a high standard!" There's nothing wrong with doing amazing work and having high standards. But if your high standards consistently destroy your happiness, what's the point?

Mindful Ambition = Optimizing

As Harvard Positive Psychologist Tal Ben-Sahar outlines in his book “The Pursuit of Perfect”, the alternative to perfectionism is optimizing. As an "optimalist", you still get to use your high standards and ambition as a motivator for growth. But you do so while staying mindful of the constraints in your life. This approach is rooted in reality, where success isn’t a binary metric of perfect end-results. Instead, it's about the day-to-day journey. Create success by using your limited time wisely by spending it on things that matter to you.

Embrace Reality and Make the Most of it

The perfectionist and the optimalist have similar goals. They want to be successful! But their approach to getting there sets them apart. Perfectionists may find some success in the short term with a focus on mistake-avoidance. But the long term picture of this mindset is a never-ending string of disappointments. Optimalists do their best while staying mindful of the very real constraints in their life. They know that mistakes and losses aren’t the same as failure. In fact, they are wonderful learning opportunities! This approach isn't easy, because it requires you to be honest with yourself about what you can and can't do. But the result of this honesty is greater satisfaction and happiness from the process of learning and growing. So, next time you find yourself in a tough spot, take a few minutes to shift from perfectionism to optimalism.
  1. Pause to reflect on your approach. Are you approaching this as a perfectionist or an optimalist?
  2. Let go of the expectation that you’ll ever be perfect.
  3. Embrace the reality of your constraints. List them out.
  4. Calibrate your approach given your understanding of your goals and constraints. What would putting your best foot forward look like?
  5. Move forward with intention.
This mindset of mindful ambition applies in the gym as much as it does in work or personal life. You might be having a zany week and haven’t gotten good sleep, or eaten health-promoting foods. When that’s the case, your performance might suffer. With a mindset of perfectionism, you'll leave this workout frustrated and upset. But it’s not about hitting a PR every single day. It’s about making the most of your training while staying mindfully aware of the constraints of your reality.

Based in Chicago, IL, Patrick Buggy is a coach and writer at MindfulAmbition.net, where he shares mindful strategies to help you live your best life. To receive his most popular articles, join his free weekly newsletter.

2017 05 29

Monday, 5.29.17

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Amateur

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Collegiate

Front Squat 1x4 70%, 4x4 80%, If you are missing reps, then cut the weight to get all your reps. I need you to get all the reps.

Power Snatch 1x4 70%, 1x4 75%, 2x4 80%

Conditioning

12 minute cap Max Towel Pull Ups, Every time you break, complete 8 Seated Med Ball Throws with (20/14 pounds)

2017 05 29

Programming 5.29 – 6.4

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[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Introducing Mindfulness Mondays Bone Broth is awesome! Wellness Wednesday 8 year anniversary, you are all invited!  Summer Sports Performance Camp @ CFSB CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)** Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare[/x_accordion_item][x_accordion_item title="MURPH - Monday 5.29" open="false"]ATTENTION: There is only one class today, arrive at 9:30am to warm up, wod starts @ 10:00am. Note: For Fitness, I will provide scaling for this, either in teams of modifying volume. COMP A. "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.  [/x_accordion_item][x_accordion_item title="Tuesday 5.30" open="false"]FITNESS A. Every Minute on the Minute for 4 Rounds Minute 1: Bench Press x 5 Minute 2: Max Singles or Doubles Minute 3: Max Sit Ups Minute 4&5: Rest B. 150 Heavy Russian Kettlebell Swings for time Every minute on the minute stop and perform 2 burpees before returning to work COMP A. Every minute on the minute for 4 rounds Minute 1: Bench Press 5.5.4.3 Minute 2: 35 Unbroken Double Unders - note penalty Minute 3: 12-15 Unbroken Toes to Bar - note penalty Minute 4&5: Rest Penalty - every time you tripped during the double unders or broke up the toes to bar (meaning you dropped), add 5 kettlebell swings to part B. B. 150 American Kettlebell Swings Every minute on the minute stop and perform 4 Burpees before returning to work Notes: Scoring: A - score bench press weights, don't score the other pieces here. B - score time. Flow: You'll be building on the Bench press for fitness and comp, start with something reasonable and move up from there.  [/x_accordion_item][x_accordion_item title="Wednesday 5.31" open="false"]FITNESS AND COMP A. Quick Burgener warm up, then grab bars or stick with pvc and perform... B. Every 90s for 6 Sets - Start @ the bar and build for the day Hang Power Snatch x 3-4 or Full Snatch x 2 C1. 10 Minute Amrap 6 Turkish Get Ups Alternating Sides 20 Prisoner Box Step Ups directly into C2. 10 Minute Amrap 40 yard overhead walk left arm with TGU weight 40 yard overhead walk right arm with TGU weight Run 200m Notes: Scoring: Score heaviest weight used for HPS or Snatch, score rounds for C1 and C2 separately. Flow: This will be a quick intro, leading into a quick 5-8 minute PVC Burgener warm up - choose a level that you feel as though your skill will be properly challenged. If you have a shitty overhead squat and bad snatch positions, stick to a Hang Power Snatch until you are hitting your body weight at a single.  [/x_accordion_item][x_accordion_item title="Thursday 6.1" open="false"]FITNESS A. @ the top of a 4 minute mark for 4 Rounds Back Squat x 5 5 Scap Pulls 30s Pillar rest the remaining time B. 15 Minute Amrap - Teams of 2 Partner 1 - 10 Ring Rows Partner 2 - 10 Ring Rows Partner 1 - Max Strict Press Partner 2 - Max Strict Press COMP A. @ the top of a 4 minute mark for 4 Rounds Back Squat x 4.3.2.1 5 Scap Pulls 30s Pillar rest the remaining time B. 15 Minute Amrap - Teams of 2 Partner 1 - Max Strict Pull Ups Partner 2 - Max Strict Pull Ups Partner 1 - Max Strict Press @ 95/65 Partner 2 - Max Strict Press @ 95/65 Notes: Scoring: A - Score the Back Squat weights, build for fitness and comp through the rounds.  B - score total reps for fitness and comp for the team, the ring rows count toward the total for Fitness as well. In choosing weights for fitness, pick a strict press that will be manageable for 10-15 Flow: Build on the squats, scap pulls I want a 2 second at the top and bottom, make sure you engage during the pillar.[/x_accordion_item][x_accordion_item title="Friday 6.2" open="false"]FITNESS A. Quick Power Clean Warm Up - Burgener Style B. Every minute on the minute for 4 Rounds Minute 1: 5 Deadlifts Minute 2: Max Seated Bench Dips in 60s Minutes 3,4,5: Rest C. For time - 12 minute cap 21.15.9 Deadlifts @ 50% of today's heaviest 5 18.12.6 Burpee Step Ups COMP A. Quick Power Clean Warm Up - Burgener Style B. Every minute on the minute for 4 Rounds Minute 1: 3 Power Cleans Minute 2: Max Ring Dips in 60s Minutes 3,4,5: Rest C. For time - 12 minute cap 21.15.9 Power Cleans 135/95 Burpee Box Jumps 24/20 Notes: Scoring: A - score heaviest DL/PC, score total reps in dips. B - Score time. Flow: Build on the DL and PC. Start with something light and work to a heavy set for the day.[/x_accordion_item][x_accordion_item title="Saturday 6.3" open="false"]  FITNESS A. In teams of two, with only one teammate working at a time, complete the following for time: 1200 Meter Run (One person at a time) immediately followed by… 12 rounds of: 16 Push-Ups (8 each) 16 Ring Rows (8 each) 24 Air Squats (12 each) immediately followed by… 1200 Meter Run (One person at a time) COMP A. In teams of two, with only one teammate working at a time with the exception of the run, complete the following for time: 1200 Meter Run (Together) immediately followed by… 12 rounds of: 8 Strict Handstand Push-Ups (4 each) 16 Chest-to-Bar Pull-Ups (8 each) 24 Air Squats (12 each) immediately followed by… 1200 Meter Run (Together) Notes: Scoring is time.[/x_accordion_item][x_accordion_item title="Sunday 6.4" open="false"]A. 8 Rounds 30s Row, 30s Rest + 5 Minutes Rest + 8 Rounds 30s Run, 30s Rest + 5 Minutes Rest + For time 21.15.9 Russian Kettlebell Swings 12.9.6 Burpees     Notes: Lets work on keeping the pacing solid here  [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 05 28

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