"Good Press"
AMRAP 20:
40 AbMat Sit-ups
21 Kettlebell Swings (53/35)
12 Bench Press (135/95)
KILOS: 61/43, 24/16
AMRAP 20:
40 AbMat Sit-ups
21 Kettlebell Swings (35/25)
12 Bench Press (95/65)
KILOS: 43/29, 16/12
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach our goals, we need to hard-wire ourselves 24/7 with thoughts of how to improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.
When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other hand, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.
Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.
3 Rounds:
20 Second Knuckle Draggers
20 Second Arm Circles
20 Second Down Dog to Push-Ups
20 Second Active Samson
20 Second Active Spiderman
The prescription is the stimulus, not necessarily what is written on the board.
How to Run the Whiteboard Brief
ABMAT SIT-UPS
AbMat Sit-Up Teaching Video
KETTLEBELL SWINGS
10 KB Sumo Deadlifts
10 Russian Kettlebell Swings
10 Kettlebell Swings
BENCH PRESS
How to Run the Teaching Portion
10 Abmat Sit-Ups
8 Kettlebell Swings
6 Bench Press
Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.
Bathroom, Water, Questions Video
It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.
Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.
Or this could be a time for the coach to make 1-on-1 connections on a deeper level.
This may be some of the most important minutes of the entire class. Build your community here.
ABMAT SIT-UPS
KETTLBELL SWINGS
BENCH PRESS
AMRAP 20:
40 AbMat Sit-ups
21 Alternating DB Snatch
12 DB Floor Press
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets
