200323 wk13 Gym Programming and Just this Once

Hey Everyone,

Here is another article you can share with your folks!

100 percent no and just this once.png
“Just this once.”
We’ve all said it…

I’ll have another piece of candy, just this once.

I’ll skip going to the gym, just this once.

I’ll watch another episode, just this once.

If it really were just this once it wouldn’t be an issue. The problem arises when all of the ‘onces’ start adding up and we become frustrated with our lack of progress or wonder why we can never seem to change.

A lot of this has to do with human psychology.

We are wired to dismiss or ignore small slips. We minimize the seemingly insignificant choices that bombard us every day when compared to the big stuff.

Conceptually we know that consistent small steps every day add up to big gains over months and years.

But in the moment, it is easy to ‘make an exception’ (just this once), because this tiny action seems so insignificant when compared to the big picture.

We humans are really good at taking the easy route that will feel good immediately, and generally terrible at delaying gratification or making an investment in a far-off future self.

When 100% Compliance is 10x Easier than 99%
If just this once was only 1 time out of 100 (it is usually a lot more than 1/100), that would mean you were successful 99 times out of 100.

99% SEEMS like a good track record right!?

But here’s the thing… hovering at 99% is much more exhausting than being 100%.

The world is an unending stream of extenuating circumstances.

You WILL be tempted. You WILL have a ‘bad’ day. You WILL find excuses.

If you haven’t decided ahead of time to be 100%, these situations will force you to make a decision. To use your willpower.

These micro decisions start to add up. Each one successfully navigated, means that the next one will be a little harder to resist.

And then the ‘just this once’ beast starts to rear its ugly head again.

This is where being 100% can make your life easier.

If you can set yourself up to be 100% ahead of time, you will not have to deal with all of that decision fatigue.

Ways to be 100%
One of the best examples of 100% being easier than 99% is Intermittent Fasting.

Intermittent Fasting may have some physiological benefits. The real benefits for weight loss and healthy eating probably has more to do with the fact that people are not eating for 14+ hours (sometimes 16 or even 20). No grazing. No worrying about what to eat. Because of this change, people generally eat far fewer calories over a 24-hour period than a more traditional meal schedule.

It is easier to resist temptation when you have removed the option completely ahead of time.

Another example is getting the ‘bad food’ out of your immediate space. Get it out of the house completely. Or move it to the garage, in a crate, under another crate.

The same thing goes for Netflix. Set your sleep timer to turn your TV off at a reasonable hour and commit ahead of time to leaving it off once it shuts down.

Delete social media accounts off your phone. If the apps aren’t there, it will be easier to not get sucked in.

And then there is visiting the gym. Decide what days you are going to go to the gym each week and then sign into class ahead of time. No matter how you feel, commit to driving to the gym and walking in. If you are having a really rough day, sit on a rower for a few minutes, do some mobility, and go home. But convince yourself ahead of time that NOT coming is not an option.

Just this… NOPE
Instead of being tempted to say just this once, decide ahead of time what areas you will be 100% in (check out our podcast/article on Identity and Principles to help you decide, or these articles if you are a subscriber: Part 1, Part 2).

Set your environments so you don’t have to be constantly vigilant and avoiding temptation.

Stop lying to yourself and saying, “just this once”.

Start being 100% in the important things and stop fighting so hard to stay at 99%.

And start becoming more awesome.

Thrive on.


Concept Video This Week:
Skill work in classes is critical and the order is important

One of the best parts of CrossFit/HIIT style training is that you don’t need a full hour to get a good training session in. That means we can spend time other things like skill development! Skill development is critical because it allows people to practice and learn movements outside of the pressure of the clock or the load. It is best if you put it in earlier in the hour when people are fresh (their brains and bodies will have an easier time learning it) and it is also great if you don’t do the exact same movement that is in the metcon that day (because people will sandbag).

Programming Display Link and Weekly Summary:
Programming Display: https://docs.google.com/document/d/1VSyFu6CqanBJfEOATUgdoaogulqz4HphxhebVYbigq4/edit?usp=sharing

Weekly Overview: Programming_Overview_200323_wk_12_and_wk_13.pdf

What I am reading/watching (content for you or to share on your social media):
Push the Bar Back in the Jerk – Catalyst Athletics
The bar DOES NOT go straight up when performing a jerk (or push presses for that matter). Also, what does recovering with your front foot have to do with it?

This could be why you’re depressed or anxious – TED
‘Just like junk food has made us physiologically sick, junk values have made us psychologically sick.’… ‘Depression isn’t a sign of weakness or an example you are broken, it is a signal that needs to be listened to an honored’.

Bizarre Rich-People Secrets I Learned Undercover at Canyon Ranch Spa – Bloomberg
“Yes, guests lie about being allergic to gluten. No, you can’t take 10 years off your face just by resting. That’s Botox.”

Top Economists Study What Happens When You Stop Using Facebook – Cal Newport
“Deactivating Facebook freed up 60 minutes per day for the average person in our Treatment group. Deactivation caused small but significant improvements in well-being, and in particular in self-reported happiness, life satisfaction, depression, and anxiety. As the experiment ended, participants reported planning to use Facebook much less in the future. Deactivation significantly reduced polarization of views on policy issues and a measure of exposure to polarizing news”

Metabolism and Glucose Sensitivity Disrupted When Low-Cal Sweetener Consumed with Added Carbs – GenEng News
Don’t eat your artificial sweeteners with any other calories? Facinating… “What they unexpectedly found was that it was the control, combo group consuming the low calorie sweetener plus maltodextrin beverages that showed changes in brain response to sweet taste, and in insulin sensitivity and glucose metabolism. “The subjects had seven low-calorie drinks, each containing the equivalent of two packages of Splenda, over two weeks,” said Small. “When the drink was consumed with just the low-calorie sweetener, no changes were observed; however, when this same amount of low-calorie sweetener was consumed with a carbohydrate added to the drink, sugar metabolism and brain response to sugar became impaired… the addition of LCSs to increase the sweetness of carbohydrate-containing food and beverages should be discouraged and consumption of diet drinks with meals should be counseled against.”

Why Pediatricians Are Being Urged to Write ‘Physical Activity Prescriptions’ for Children – Eco Watch
“Physical activity in the school day has been compromised by a push toward more ‘academic’ subjects, even though we know well that physical activity in the school day improves concentration and attention, improves academic performance, improves behavior, and helps children and adolescents adopt habits for lifelong health,”

Putting Peer Pressure to Work: A Q&A with Robert Frank – Behavior Scientist
“…Sexual harassment is contagious. We know that from the studies of the virality of the #MeToo movement. Bullying is contagious. That’s been shown experimentally. The tendency to become obese is contagious. That surprised me. When the military would send a family to a new post, if it was a county that had an obesity rate 1 percent higher than where they’d been, the adult members of the family were 5 percent more likely to become obese in the new post. It’s a huge effect…”

On to the Programming!

Monday: 200323 Mon wk13 Not So Naïve – https://youtu.be/7GmkwwFbZ54
Teaching people about scapular retraction, notes on hip activation and the ‘sack swinging walk’ points about single arm ring rows, notes on the workout, weekly overview

Tuesday: 200324 Tue wk13 The Chief – https://youtu.be/sVD8Tg0XC04
Teaching people that getting sloppy to beat someone else or PR is a bad strategy over time, a step by step guide for teaching HSPU, keeping everyone safe but allowing for all skill levels

Wednesday: 200325 Wed wk13 Blue Stream – https://youtu.be/4Q8xEZt0V-0
Moving with intent versus intensity, extra time on the warm up, details about ‘heavy’ thrusters vs light thrusters, why thrusters in the skill practice warm up, intensity levels for ‘for quality’ workouts

Thursday: 200326 Thu wk13 Death by 10m – https://youtu.be/ezKc8_G4vAE
Running technique tips, why running form is important, why max height box jumps aren’t the best idea, notes for the metcon and making sure people take the time to work on their form in the earlier rounds

Friday: 200327 Fri wk13 You Be Illin – https://youtu.be/eNqyQA7T6g0
Get people to log more often! Time guide, notes on rest between sets of larger sets of squats, tips for wall balls and breaking up toes to bar, points about the hypertrophy portion

Saturday: 200328 Sat wk13 The Revengers – https://youtu.be/IddVPXeRA_E
Small fast sets mean smaller rests and why faster is better as an added stimulus, breaking up the rows, what to do with ‘coed’ teams

Sunday: 200329 Sun wk13 Manila Madness – https://youtu.be/aTaVACjfduw
Some injuries are completely avoidable, let’s avoid them, notes on talking too much during the warm up, tips for banded deadlifts, workout flow, team version


Monday – March 23, 2020 – 200323

Context: Practice – Scapular retraction on strict chin ups (and why it is important for shoulder health)

Dynamic Warm Up Option: 400m Jog or 2 min Jump Rope. Then 3 rounds: 10 Reverse Lunge Steps, 10 Push Ups, 10 Goblet Squats, 10 Sit Ups, 10 Ring Rows

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 6×4 Back or Box Squat 7 of 12 (6 sets of 4 reps, same weight across, 75-85%)

Super Set: 6×6 Single Arm Ring Row or DB Bent Over Row (4 sets of 8 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Not So Naïve”

AMRAP in 9 min

Strict Chin Up (Health: assisted, Athletic*: 4 reps, Performance: 6 reps)

6L/6R Single Arm DB Jerk (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

12 Alternating Reverse Lunges with DB Overhead -one arm- (same)

INTERMISSION: At minute 0:00, 3:00, and 6:00 stop and perform 25 double unders (Health: 40 singles)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 – 5 rounds, about 1:45 per round (not including the time for the double unders). Scale Up: 35/50lb DB.

Compare to: April 16, 2019

Coaching Tips: Start with a set of Double Unders as fast as possible. Go right into the first round of Pull Ups. You should be able to do at least 2 rounds unbroken with the Pull Ups. After the last DB Jerk, go right into the Lunges. Switch arms as desired. Avoid taking too large of steps back and hyper extending the back.

Optional ‘Cash Out’ or Hypertrophy: 20 Toes to Bar, 3 min Row, 10 Toes to bar, 2 min Row, 5 Toes to Bar, 1 min Row

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Pull-up p. 192, Push Jerk p. 424

Tuesday – March 24, 2020 – 200324

Context: Competition – Go for a big score, but keep the form legit

Dynamic Warm Up Option: 3 rounds: 8 Squat Jumps, 3 Inch Worms, 1 Crab Bridge, 8-12 Hollow Rocks. Then 3 sets of 5 with the empty bar: Jefferson Curl (rounded back deadlift), Bent Over Row, Hang Muscle Clean, Shoulder Press, Hang Squat Clean

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on Handstand and HSPU progressions.

Strength: None.

Super Set: None.

Metabolic Conditioning: “The Chief”

5 cycles of 3 minutes, 1-minute rest between cycles

3 Power Cleans (Health: 55lb/ Athletic*: 95lb/ Performance: 135lb) or 6 db power cleans (20lb/30lb*/45lb)

6 Push Ups

9 Air Squats

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 16-28 rounds, about 4.5 rounds per cycle

Compare to: August 14, 2018 CrossFit Classic

Coaching Tips: Try to do these in unbroken sets if possible. If the cleans get challenging, drop to singles. Push the pace on the transitions because of the 1 min rests. Don’t let yourself get sloppy on the Push Ups and the Squats. Make sure you hit full range of motion for every rep! Primarily, no sagging Push Ups where your thighs leave the ground before your chest and no squats above depth or without fully open hips at the top.

Optional ‘Cash Out’ or Hypertrophy: None.

“By the Numbers” Book References: Handstand Push Ups p. 500, Kipping Handstand Push Ups p. 508, Power Clean p. 368, Push-up p. 126, Air Squat p. 103

Wednesday – March 25, 2020 – 200325

Context: Practice – Take your time, and move with intent.

Dynamic Warm Up Option: 2 min Row or Airdyne. Then 2 sets of 10 Push Ups, 10 Squat Jumps, 30s per side Side Plank. Then 3 sets of 5 with an empty bar: Straight Leg Deadlift, Hang Muscle Clean, Thruster

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 10 Minutes working up to a challenging Thruster out of the rack for 3 reps.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Blue Stream”

15 minutes for quality:

2-4-6… ‘Heavy’ Thrusters (Health: 55lb, Athletic*: 85lb, Performance: 135lb), or 4-6-8… with DBs (20lb, 35lb*, 50lb)

40′ Bear Crawl or 20′ HS Walk

80 Single Unders or 50 Cross Overs

After 15 minutes:

800m Run or 1000m Row

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: NOT FOR TIME. Aim to finish the 10s to finishing the 16s. Optional: Record number of Thrusters completed and/or Run or Row time.

Compare to: July 21, 2019

Coaching Tips: Focus on technique and moving deliberately. Experiment with HS Walks and Cross Overs early on (if you are ready). Make sure you have a good front rack on the Thrusters so you don’t risk hitting your elbow on your knee. If you want a bit more ‘intensity’, push hard on the Run/Row.

Optional ‘Cash Out’ or Hypertrophy: 3 sets of 10-15 DB Step ups in a superset with 12 DB Curls

“By the Numbers” Book References: Thruster p. 357, Running p. 269, Rowing p. 142

Thursday – March 26, 2020 – 200326

Context: Practice – Work on running form (at least on the earlier rounds)

Dynamic Warm Up Option: “Moscow KB warm up” 2 rounds: 6 Halos per side, 8 Goblet Squats, 10 Boot Strappers, 12 Single Arm Presses (6 per side), 2 Crab Bridges, Quad Smash, Ankle Mob

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 6 minutes working up to a max distance Broad Jump or near max height Box Jump

Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, adjust load each set)

Super Set: 5-5-5-5-5-5-5 Half Kneeling Single Arm DB Shoulder Press (7 sets of 5 reps, each side, adjust load/difficulty each set)

Metabolic Conditioning: “Death by 10m going prone”

Start by laying chest down on the ground. The first minute stand up and Sprint 10 meters (33 feet). The second minute, stand up and Run 10m, lay down, then stand up and Run 10m. The third minute, stand up and Run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.

Record total number of rounds completed, plus any additional 10 m Sprints completed as part of a partial final round.

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Get to round 9 – 14

Compare to: January 30, 2019

Coaching Tips: The first few minutes of these feel easy, but don’t worry it gets hard real fast! Take your time and even ‘walk’ on the first few rounds. Start sprinting only when you have to. If you bomb out a bit early and want to some extra work, rest for one round, then try to get the same amount for two more minutes. If you are short on time, start at minute 5 (do 5 trips your first minute). If you are short on distance, Run out 5m (16 ft) and back before laying back down.

Optional ‘Cash Out’ or Hypertrophy: 2 min Row for Cal, 60s Elbow Plank, 2 min row, OR 3 sets of 60s weighted Back Plank in a super set with 20 Banded Good Mornings

“By the Numbers” Book References: Jumping Mechanics p. 188, Box Jump p. 351, Power Clean p. 368, Press p. 199, Running p. 269

Friday – March 27, 2020 – 200327

Context: Competition – Look up your old score and try to beat it!

Dynamic Warm Up Option: 200m Jog with Medball or 2 min Jump Rope. Then 3 rounds: 5 Side Lunges per side, 5 Single Arm Ring Row per side, 5 Glute Bridges, 10 KB Swings, 10 Push Ups with Reach, 10 Sit Ups

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 5×5 Back or Box Squat 8 of 12 (5 sets of 5 reps, same weight across, 75-85%)

Super Set: 5×7 Single Arm Ring Row or DB Bent Over Row (5 sets of 7 reps, each side, same challenge with all sets)

Metabolic Conditioning: “You Be Illin’” (VIDEO)

5 rounds for time of:

12 Wall Balls (Health: 10lb/8ft, Athletic*: 14lb/9ft, Performance: 20lb/10ft)

12 Toes to Bars

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 4.5 – 9 minutes, about 1:30 per round. Scale Up: 30/20lb ball and 1 bar muscle up for every 3 Toes to Bar.

Compare to: August 26, 2019

Coaching Tips: Aim to finish every round of Wall Ball unbroken for as long as you can. Split the Toes to Bar up a bit more, even in the early rounds. If you are feeling good on the later rounds, shoot for bigger sets on the Toes to Bar, but don’t do it if you risk ripping your hands.

Optional ‘Cash Out’ or Hypertrophy: 10 American KB Swings, 15 Burpees, 3 rounds, OR 3 sets of 20 Loaded Hip Extensions in a super set with 10-12 Narrow Grip Chin Ups

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Wall Ball p. 430, Toes to Bar p. 434

Saturday – March 28, 2020 – 200328

Context: Practice – Smaller sets with your partner mean less rest

Dynamic Warm Up Option: Coach’s Choice

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: None.

Super Set: None.

Metabolic Conditioning: “The Revengers”

For time. Teams of 2:

2500m Row, split as desired

Then 5 rounds for time:

15 Power Snatches (Health: 35lb Russian KB Swing, Athletic*: 65lb, Performance: 95) one person at a time or 25 American KB Swings (26lb, 35lb*, 53lb)

40′ OH DB Walking Lunge (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb) both partners together

200m Bumper Plate Farmer Carry (Health: 15lb/ Athletic*: 25lb/ Performance: 45lb) one person carries, both run together, or 5 round trip 40’ Farmer Carries

*Women’s “Performance” weights and reps (Rx)

INDY VERSION: 1200m Row, then 5 rounds: 7 Power Snatches, 40’ DB OH Lunge, 100m Farmer Carry, 30s rest

Scaling Guide: 25-35 minutes, about 11-12 minutes for the Row, then 3:30 per round after. Scale Up: 85/135lb bar

Compare to: April 27, 2019

Coaching Tips: Break up the Row for small fast sets, but try and have the ‘better’ rower do a bit more of the work. Switch arms as necessary on the OH DB Lunges, and make sure that you do not move onto the next movement until both partners have finished. Trade off the bumper plates often for the Farmer Carries and stay close together.

Optional ‘Cash Out’ or Hypertrophy: 60s Side Plank, 60s DB Thrusters, 3 rounds, OR 3 sets of 12 Single Arm Shoulder Press in a super set with 15 Jones Squats

“By the Numbers” Book References: Rowing p. 142, Power Snatch p. 438, Walking Lunge p. 220

Sunday – March 29, 2020 – 200329

Context: Practice – Avoiding ‘silly’ injuries (like rope burns)

Dynamic Warm Up Option: 3 rounds: 10 Single Arm KB Thruster (5L/5R), 10 Russian KB Swings, 6 KB Halos. Then: 5,4,3,2,1 with an empty bar: Straight Leg Deadlift, Bent Over Row Shoulder Press, Good Morning, Back Squat.

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging Banded Deadlift, Banded Sumo Deadlift, or perform 5 reps on the minute for 5 minutes (50-60%)

Strength: None.

Super Set: None.

Metabolic Conditioning: “Manila Madness”

4 cycles of 4 minutes. 2 minutes rest between cycles:

Rope Climb (Health: 6 Rope Lay Downs/ Athletic*: 2 Rope Climbs*/ Performance: 3 Rope Climbs)

Then max rounds:

10 Hang Muscle Clean (Health: two 15lb DBs/ Athletic*: 65lb/ Performance: 95lb) or with DBs (15lb/30lb*/45lb)

40′ Broad Jump

(after 4 min cycle, 2 min rest, begin rounds where you left off on the last cycle)

*Women’s “Performance” weights and reps (Rx)

TEAM VERSION: Teams of 3 with same 4 min cycles with 2 min rest. One person at a time getting Rope Climbs for the full 4 minutes (rotate as desired). Two people working at a time on the Broad Jumps and Muscle Cleans. Count total rounds. Every 3 Rope Climbs = 1 additional round.

Scaling Guide: 22 min total time. 9 – 13 Rounds, about 60-90s for the Rope Climbs, then 1 min per round after. Scale Up: Legless Rope Climbs, 75/115lb bar

Compare to: NEW WORKOUT!

Coaching Tips: Try doing at least 1 Rope Climb per cycle if if possible. Use your legs as much as possible on the Rope Climbs to save your arms for the later rounds. Keep the Muscle Cleans legit and avoid using your biceps to ‘curl’ it (it will make your Rope Climbs harder). Go for big jumps on the Broad Jump.

Optional ‘Cash Out’ or Hypertrophy: 60s Toes to Bar, 60s Wall Ball, 3 rounds, OR 3 sets of 10-15 Strict Toes to Bar in a super set with 15-20 Banded Tricep Press Downs

“By the Numbers” Book References: Deadlift p. 151, Rope Climb p. 461, Muscle Clean p. 313, Jumping Mechanics p. 188