Another solid week of training in the books. Read that sentence again.

In CrossFit, as with life, it’s often way too easy to live outside the present moment. Too easy to think about what’s next or too easy to over-criticize our efforts with statements like: “I gave it my all, BUT I’m not RXing pullups yet,” or “I got my first double unders, BUT I’m not linking them yet.” 

Here’s a not-so-secret secret about CrossFit: there will always be something else to aim for. A more technical gymnastics move to master or a heavier weight to lift. That yearning for constant success is what fuels us to be better, but there is a fine line between chasing the destination and experiencing the journey. So, when we say “read that sentence again” when it comes to another solid week of training we are asking you to be mindful of the fact that each and every time you step foot in the gym, you are succeeding. 

The more you begin to enjoy the process and the more you fall in love with doing the little things, the more success will organically reveal itself. Just as you cannot force a flower to bloom, you cannot force success. It requires time, patience and creating the right conditions for growth to occur. 

Your CrossFit journey is not something to be finished. It is to be experienced. The joy, then, lies in putting in week after week after week after week of “solid training.” Don’t overlook the small successes in pursuit of something grander. You are right where you belong. Embrace every second of it. 

Quote of the Week: “Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.”

Monday

RP Nutrition Template = Light

Week 2, Day 1 – Strength Mesocycle

Bench Press

4 working sets of 8-12 reps

(If possible, add 5 pounds to last week’s weight. Make sure you are staying in the 8-12 rep range and NOT going to failure.)

2-3 minutes rest between sets. After you warmup, find a weight that leaves you in the 8-12 rep range. Do not go to failure. Stop 3 reps before you think you will fail. 

Conditioning

10 rounds – 2 mins each in duration

For the first: 90 of each 2-minute round, perform 10 ring pushups and then complete as many burpee box jump overs as possible. Rest for the final: 30 of each round. 

Your score in this workout is the total number of burpee box jump overs you can complete over the course of 10 rounds. 

Rx: 24/20

Tuesday 

RP Nutrition Template = Light

Week 2, Day 2 – Strength Mesocycle

Bent over barbell row

(If possible, add 5 pounds to last week’s weight. Make sure you are staying in the 8-12 rep range and NOT going to failure.)

2-3 minutes rest between sets. After you warmup, find a weight that leaves you in the 8-12 rep range. Do not go to failure. Stop 3 reps before you think you will fail. 

Conditioning

2 rounds for time

25 strict pullups
30 OHS (75/55)
35 hollow rocks
40 double unders

Wednesday 

RP Nutrition Template = Light

Week 2, Day 3 – Strength Mesocycle

Back Squat

4 working sets of 8-12 reps

(If possible, add 5 pounds to last week’s weight. Make sure you are staying in the 8-12 rep range and NOT going to failure.)

Conditioning

10 front squats from the ground
200m run

Level A: 155/105
Level B: 135/95
Level C: 95/65

 

Thursday

RP Nutrition Template = Light

Week 1, Day 4 – Strength Mesocycle

Strict Press

(If possible, add 5 pounds to last week’s weight. Make sure you are staying in the 8-12 rep range and NOT going to failure.)

2-3 minutes rest between sets. After you warmup, find a weight that leaves you in the 8-12 rep range. Do not go to failure. Stop 3 reps before you think you will fail. 

Conditioning 

For Time

21-15-9
Calorie Row
HSPU

Rest 3 mins

21-15-9
KB Swings (1.5/1)
Burpees
Rest 3 mins

21-15-9
T2B
Wall Balls

Friday

Open Gym

Saturday

RP Nutrition Template = Light

 

Week 2, Day 5 – Strength Mesocycle

Deadlift – NO TOUCH AND GO – Reset after every rep

4 working sets of 8-12 reps

(If possible, add 10 pounds to last week’s weight. Make sure you are staying in the 8-12 rep range and NOT going to failure.)

2-3 minutes rest between sets. After you warmup, find a weight that leaves you in the 8-12 rep range. Do not go to failure. Stop 3 reps before you think you will fail. 

Conditioning

400m run then:
8 rounds of
5 pullups
10 pushups
15 airsquats
then:
400m run

Sunday 

Flex in the City Prep

Partner Up

15 Minutes to establish a heavy complex of

1 clean anyhow from the ground

1 front squat

1 hang clean

Conditioning 

Teams of 4

30 Minute Cap (NOTE: Flex event is 20 minutes), chipper style waterfall; once a station is complete next person can work. Two people cannot work at same station. Score is time for last person to complete or total reps completed.

100 double unders / 100 single unders

25 Plate ground to overhead (45/25)

50 burpees

50 air squats

50 kb swings (70/53 53/35)

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