POD of the Day
Another fitness podcast but with better snacks.
Episodes
Some ideas:
AMRAP 10:
10 push-ups
10 burpees
–––––
AMRAP 15:
20 air squats
20 walking lunges
20 single-leg squats
–––––
For time:
100-150 burpees, every minute on the minute 5-10 air squats
–––––
For time:
200-300 air squats, every minute on the minute 5-10 burpees
What's the best way to provide athletes with a guiding principle? Stimulus? Time domains? Win conditions...
Today we test the CrossFit benchmark "Kelly" at CrossFit Mafia:
5 rounds for time:
400-m run
30 box jumps (20/24 in)
30 wall ball shots (14/20 lb) (9'/10' target)
And here is a cool demo video from CrossFit.com: Kelly Kelly Kelly
Covering a handful of topics on a Saturday: how to stay competitive, how to help create goals for athletes, and other things.
This weekend's workout:
5 rounds for time:
12 burpees
6 ring muscle-ups
400-m run
Yes, getting the most reps and rounds matter, but it doesn't always matter as much as improving on a specific weakness. Here's how I break down this workout to target everyone's strict pull-ups...
AMRAP 12:
8 dumbbell walking lunges
6 dumbbell push presses
4 strict pull-ups
Women: 35 lb dumbbells
Men: 50 lb dumbbells
You show up to the workout and the workout is 7 sets x 5 reps of a deadlift. Turn around and go home...?
NEW SERIES!!!
Coaching and fitness topics while I drive to coach 5:30 AM and 6:30 AM classes at CrossFit Mafia.
Is Barbara Ann a good class workout?
Barbara Ann:
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders
Rest precisely 3 minutes between rounds.
Comparison is the thief of joy, sure. But if you are in the right mindset it can also really help you get over hills when you are too caught up in your own BS.
Also, shoutout to Dave Newman from RXSMARTGEAR for being an awesome coach and all around kind person
Self-pity robs us of autonomy, leads us to low self-esteem...
Workout of the day:
For time:
50 double dumbbell deadlifts
50 sit-ups
50 step-ups (no weight)
50 single-arm dumbbell thrusters
Had a great run of Uber drivers over the last few weeks. They shared with me lessons of toughness, hope, and patience...
The Freakanomics episode I reference: Why are there so many bad bosses?
"People chasing something bold regardless of the odds. There's nothing average about that."
Recent podcast with Denise Thomas and the CrossFit Team, HERE
Filter for your thoughts...from Annie Sakamoto...
"Is it true? Is it necessary? Is it kind?" by Mary Ann Pietzker, 1872
Oh! stay, dear child, one moment stay,
Before a word you speak,
That can do harm in any way
To the poor, or to the weak;
And never say of any one
What you'd not have said of you,
Ere you ask yourself the question,
"Is the accusation true?”
And if 'tis true, for I suppos...
1) Do things you leave
2) Make lots of mini goals
3) If you work with your mind, rest with your hands
If you are going to do a nice, do it just for the action, not the response:
An officious intermeddler is a person who voluntarily, and without request or pre-existing legal duty, interjects themself into the affairs of another, and then seeks remuneration for services or reimbursement.
Asking for help, how to ask for help, and accepting help...
How do they fit inside a CrossFit program...
What's it like testing Open, Semi-finals, Regionals, and Games workouts?
Some stories from the past and some of my all-time favorite workouts.
I just can't help myself. And that says more about me than it does the trolls.
Raise an eyebrow at anyone on your team who says, "I don't need this job because I am too good for it or I could be doing a million different x.y.z's
If you our they are not willing to accept the consequences because of fear or apathy, check that.
What are the CrossFit coaching basics?
Coaching basics
- Know the stuff
- Cheat to win
- Have a plan
- Just keep people safe to start
- Need to be curious
- Think about the experience
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