WORKOUT
“Cold Sweats”
1000m Row
60 Burpees
500m Row
40 Burpees
250m Row
20 Burpees
Time Cap: 40 Minutes
Sunday Run Day
Run 2-3 miles
FOR THE COACH
Stimulus
- Sunday programming is focused on cardio respiratory endurance. Both the workout and the programmed run is intended to focus specifically on the development of aerobic capacity.
Teaching Focus
- Cardio Respiratory Endurance. Cardiovascular Endurance training is often referred to as Long Slow Distance (LSD) or Zone 2 (Z2) training. It is performed at low intensity - essentially the point where you can still comfortably hold a conversation. This lower intensity allows for great volume of work, which increases capillary and mitochondrial densities in your muscles, increases in the strength and size of your heart muscle, increases blood plasma volume, improves endurance (you can go longer before getting tired), burns fat, and increases your ability to recover. It is easy to push zone 2 training sessions a little too fast. It is better to be on the too slow side as opposed to too fast. These runs shouldn't lead to high levels of local muscle fatigue and/or soreness, but more of a general overall fatigue. The longer runs should leave you a little sleepy and hungry, but not beat you up. We choose to do our Cardio Endurance training once per week on Sundays, and we choose running because of the carry over to real life - self-powered, bi-pedal movement across the earth (but you can use a bike or rower if you prefer). If you have 30 minutes to train you will do a 2-3 mile run. If you have 1-2 hours to train on a Sunday you will climb in distance for three weeks, then reset back one week. This “wave progression” allows you to add volume without physically or psychologically overloading.
LESSON PLAN
Whiteboard Brief (00-03)
General Warm Up (03-09)
Tabata flow. :20/on :10/off
- No push up burpees
- Jumping jacks
- Knuckle draggers
- Quad pulls
- Knee pulls
- Active spidermans
- Plank shoulder taps
- Push ups
Specific Warm Up (5 Minutes) (09-14)
Specific flow
- :60 row
- :60 burpees
- :30 row
- :30 burpees
- :20 row
- :20 burpees
Primer (4 Minutes) (14-18)
- The specific warm up serves as a practice round. If the athletes are far from the target reps for each EMOM in their :30 round they likely need to decrease the volume.
- Break
- Workout adjustments if needed
Workout (40 Minutes) (18-58)
Post Workout Clean Up & Chat (58-60)
ADDITIONAL ELEMENTS
Home Workout [DBs & jump rope]
For Time:
800m run
60 Burpees
600m run
40 Burpees
400m run
20 Burpees
Time Cap: 40 Minutes
Mindset
“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.
After Party
3 Sets
15 Goblet Bulgarian split squats each leg
15 Supermans w/ 2 second hold each rep
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