A few thoughts this week on the use of the whiteboard and recording scores …
“At the start of class, the coach uses the whiteboard to set clear expectations and goals, explaining the workout and providing scaling options so every athlete can participate at their appropriate intensity.
After the workout, athletes record their scores on the whiteboard, creating a visible log of their performance that not only tracks progress but also fosters a sense of shared purpose and accountability.
This consistent ritual of sharing and tracking results, while strengthening the gym’s unique culture, is a key hallmark of CrossFit’s ethos: Doing hard things together.”
– CrossFit.com
While it’s fun to see who did Rx vs. Scaled and how everyone performed compared to others, it is also important to not to become obsessed with the leaderboard. Give high fives, record your score, and walk out the door feeling great about what you’ve accomplished. Remember, there is always another workout coming tomorrow. 🙂 And quite possibly THE most important thing I’ll say on this topic: Quality of movement plays such a key role in sustaining fitness and overall health. Make sure what you’re doing holds to our standards. If not, you’re bound to get injured and stall in your progress.
Let’s take a look at this week’s workouts …
Starting off the week, we have a multiple-set interval piece where we prime the heart rate with some moderate-heavy thrusters and accelerate through a short distance row. For Tuesday, we present to athletes “Annie 2.0,” where the jump rope is doubled, but the sit reps remain the same. Wednesday is a total body 5-round beat down with the first two movements isolating the upper body and then capping off each round with a lower body grind through the lunge. Thursday will be our Sept. 11th memorial workout, where athletes will partner up and see how many calories they can accumulate through the 20:01 AMRAP. Then, it’s time for Friday, and it’s all about holding a pace while the wall walks increase by one rep every round, the run/box jump overs stay the same. Saturday’s partner workout will be a fun challenge as athletes partner up and go their separate ways, and then switch when both are completed.
Workouts of the week:
Monday – Back squat + reverse DB fly and thrusters/row
Tuesday – Deadlift + wall walk/HSPU work and DUs/sit-ups
Wednesday – BMU skill session and BMU/DB bench/DB lunge
Thursday – Split jerk + tall jerk and partner workout! (bike + burpees)
Friday – Snatch pull + hang snatch/banded face pulls and run/box jump overs/wall walks
Saturday – Partner workout! (row/squat cleans/rope climbs)
Sunday – Open Gym
