Motivation
I was coaching a CrossFit family class last Friday at the Irvine Great Park. The class is geared towards the kids but it is fun to see the parents participating with their children. I have done this class only three times now but it has been interesting to see how the kids do. It would be a good psychology experiment to say the least. The kids who seem to enjoy themselves the most and participate well have active encouraging parents. This is probably no surprise to anyone. What has been a surprise is how much the parents are holding back their own kids by the way they interact with them. We have the over bearing parent who instead of encouraging their kids is trying to correct everything they are doing wrong. No surprise the kid doesn’t want to do it. Especially when the parent is quick to point out what their child is doing wrong but won’t do the movement themselves. Another sad example was a child that I had on Friday who was very outgoing and energetic. She was having so much fun. I had the group do a five minute workout as a family team. As the workout went on her mom could not keep up. The mom told the girl she needed a break. The girl responded positively and told the mom she would keep going. This is where it got interesting. The mom told her child, “No, we’re gonna take a break, this is hard and it’s hot.” The girl replied, “But it’s almost over and I can keep going.” The mother took her by the hand saying, “Don’t argue with me,” and walked her over to the water cooler for a water break. The girl went from shoulders held high and full of energy to shoulders slumped and defeated. There was less than a minute to go in the workout. Even during the game portion after the workout the girl never regained her spunk. I wonder how often we hold our own kids back because of our own inabilities or insecurities. Do we hold ourselves back? Be the change you want to see in the world. Be healthy, strong, daring, polite, positive, trustworthy, encouraging, etc.. “Believe Unconditionally in Yourself and the Ability of Others.”
Strength
One thing I hav noticed in CrossFit is that we get strong with the 1-3-5 rep max efforts and good in high repetition low weight movements but not so good with moderate weight high reps. This is why we are working on these max efforts at moderate weight.
Workout Strategy
The weighted step ups are a progression exercise for the one legged (pistol) squat. Focus on driving thru your heel and maintaining good control. The burpess can be done quick. Focus on your technique for these as well. Keep your legs as straight as possible on the way back up and weight on your heels. Today for Pull Ups we are doing them strict. Why? Because the more strict pull ups you can do the more kipping pull ups you will be able to do. This does not work the other way around. We need to get stronger. Recap. Two slow controlled movements and one fast (burpees).
| Workout of the Day | |
|---|---|
| Strength of the Day | Push Press: Max Reps @ 70% of your 5 rep max |
| 3 rounds for time:
20 Weighted Step Ups (10 each leg) 10 Burpees 10 Difficult Ring Rows |
3 rounds for time:
20 Weighted Step Ups (10 each leg) 35/18# 10 Burpees 2 Strict Pull -Ups |
| 3 rounds for time:
20 Weighted Step Ups (10 each leg) 44/26# 15 Burpees 5 Strict Pull -Ups |
3 rounds for time:
20 (Alternating Pistols) 10 each leg 15 Burpees 10 Strict Pull -Ups |
Get more awesome: 5 TGU with each arm
