25 September 2017 – Weekly Mindset Focus: Fixed vs Growth Mindset, Pt. 1

A mindset is a set of beliefs or a way of thinking that determines one's behaviour, outlook or mental attitude

In a fixed mindset, people believe their basic qualities, like their intelligence or talent, are fixed traits. They spend their time documenting their intelligence or talent instead of developing them. They also believe that talent alone creates success, without effort, and if you are bad at something, that's just the way it is.

In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work. This view creates a love of learning and a resilience that is essential for great accomplishment.

Which of the 4 statements do you agree with most:

1: You have a certain amount of talent and you can't do much to change it
2: You can learn new things, but you can't really change how talented you are
3: No matter how much talent you have, you can always change it quite a bit
4: You can always substantially change how talented you are

Which do you think represents a fixed mindset, and which a growth mindset?


WORKOUT OF THE DAY

Cardiac Power / V02 Max (Speed / Power Group)

10 x 1 minute on : 2 minutes off, alternate between A1 and A2

A1) 8 Deadlifts (125/80 kg)
In remaining time, perform a max calorie row

A2) 12/9 Calorie row
In remaining row perform a AMRAP of box jump overs (24/20 in)

Lactate Threshold (Capacity Group)

4 x 5 minutes on : 5 minutes off

A1) 800m run
In the remaining time, perform an AMRAP of:
15 Deadlifts (60/40 kg)
15 Box jump overs (24/20 in)

A2) 600m run
In the remaining time, perform an AMRAP of:
12 Deadlifts (82/50 kg)
12 Box jump overs (24/20 in)

A3) 400m Run
In the remaining time, perform an AMRAP of:
9 Deadlifts (100/70 kg)
9 Box jump overs (24/20 in)

A4) 200m Run
In the remaining time, perform an AMRAP of:
6 Deadlifts (125/85 kg)
6 Box jump overs (24/20 in)

WEEKLY RECOVERY PROTOCOL

Sleep
- Where the progress from your training takes place. Poor sleep = Poor progress
- 8 hours minimum > This is under your control!
- Create a sleep routine, 30 minutes before bed e.g. no tv, read a book, stretch, meditate

24 Sept 2017 – Summing up this week's Recovery Protocol

The Value of Foam Rolling(ANY DAY)

Foam rolling is a self-myofascial release (SMR) technique that is used to inhibit overactive muscles. In simple terms, foam rolling is a self-massage to relieve muscle tension and release trigger points.

The body’s soft tissue is comprised of not only muscles, tendons, and ligaments, but also a very thick and large web of connective tissue called fascia. This soft tissue can sometimes get irritated and adhere together, either from direct trauma, repetitive stress, or even postural imbalance.

Once an area stiffens up from these adhesions, your body’s range of motion will start to diminish. Not only can you feel stiff, sore and achy, but this stress and stiffness can increase the risk of injuries.

By foam rolling regularly, you can work out these adhesions to help improve the quality of your tissues. This improved tissue quality can increase your performance in athletic endeavors, help reduce pain from any bad postural habits and reduce injury risk.

Foam rollers are a quick and easy tool that can be used on a daily basis. Rolling out major muscle groups is a great way to start a workout because it helps warm up the tissues, or it can be effective at the end of your workout because it will help increase flexibility of an area that’s already warm from exercise.

The simple how-to of foam rolling

  • To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight.
  • You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible. These painful spots are the areas that require the most attention.
  • You should slowly start to feel if an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area.
  • The goal is to restore healthy muscles – it is not a pain tolerance test.
  • You should spend anywhere from 30 seconds to 2 minutes on each muscle group you roll out, depending on how tight and restricted the tissue is in that area.

    The more often you use the roller, the easier it will get.

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting

A1) Snatch
Performed as singles:
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 x 3 @ 80%

A2) Snatch Pull
4 x 3 @ 85%

Competition Class (9.30 – 11 am)

A) Gymnastics
For time:
15 Strict Handstand Push-ups
– Rest 1 min –
12 Strict Handstand Push-ups
– Rest 45 secs –
9 Strict Handstand Push-ups
– Rest 30 secs –
6 Strict Handstand Push-ups

B) Weightlifting

B1) Snatch
Performed as singles:
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 x 3 @ 80%

B2) Snatch Pull
4 x 3 @ 85%

C) Conditioning
21-15-9
Squat snatch (42.5/30 kg)
Chest to bar pull-up

Engine Work (8.30 – 9.30 am)

A) Conditioning
5 rounds for reps of:
1 minute: Sumo deadlift high pull (35/25 kg)
1 minute: Push press (35/25 kg)
1 minute: Rowing
1 minute: Rest

WEEKLY MINDSET FOCUS

WEEKLY RECOVERY PROTOCOL

- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

23 September 2017 – Our Last Weekend at the Chainstore!

Extra Tall for Extra Tall People!

This weekend marks our final weekend at the Chainstore! It has been a whirlwind three years and it is with a mixture of sadness and excitement that we take our next steps towards our next big adventure. Thanks to everyone at Parkour Generations for the opportunity and the memories!

Remember, our final class at the Chainstore will be the 12.30 pm class on Friday 29 September. There will be no Open Gym or Engine Work class that evening. Our first class at the new space in Unit B05, Poplar Business Park will take place on Saturday 30 September at 9 am (kicking off our new class schedule!)


WORKOUT OF THE DAY

Team WOD

A) In teams of 3, complete 6 rounds each, each round for time of:
15m Broad jump
– Immediately into –
100m sprint on the rower

*Rest at least 2 minutes between rounds
*Record the time for each of your rounds

B) In teams of 2, complete a 15 minute AMRAP of:
55 Deadlifts (100/70 kg)
55 Wall balls
55 Calorie row
55 Handstand Push-Ups

WEEKLY MINDSET FOCUS

WEEKLY RECOVERY PROTOCOL

- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

22 September 2017 – The Difference Between Winning & Succeeding, Part 2

This past week we have looked at what we define as success in training.

In all areas of our lives we have certain areas within our control: Our relationships, our career or the job we choose (yes, you have a choice!), what we eat and drink etc.

What does success look like in these areas for you?

With our mindset focus this week, hopefully you came to understand that your success should be defined by the effort you put in to the elements under your control, regardless of whether you get that promotion or buy that big new house.

"Full effort is full victory"


WORKOUT OF THE DAY

Strength: Complex Method (Aerobic Power Group)

A1) Bench press: 2 x 2-3 @ 85% 1RM, 3 minutes rest between sets

– Rest 3 minutes –

A2) Dynamic push-up: 3 x 6 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

Stimulus
* Aimed to increase strength & explosive power
* Development of nervous system to recruit muscle fibres


Strength: Strength/Aerobic Method (Aerobic Capacity Group)

A1) Bench press: Take 20 minutes to build to a heavy set of 5 reps

A2) Bench press: 3 x 10 @ 40% 1RM, tempo 2020

Stimulus
* Fast and slow twitch fibre strength development
* Sustain repetitive high power output


B) Accessory (All Athletes)

B1) 3-5 Supersets
8/8 Single arm neutral grip overhead dumbbell press @ 3111
10 Bent over barbell row @ 3111
8/8 Single arm high pull @ 3111

B2) Isolation
3 Supersets
10 Barbell bicep curls @ 3111
10 Barbell skull crushers @ 3111

ENGINE WORK: AEROBIC CAPACITY

2km Training, Week 1 - General Endurance

15 minute row @ target split + 30-35 seconds

– Rest 5 minutes –

10 minute row @ target split + 30-35 seconds

– Rest 5 minutes –

5 minute row @ target split + 30-35 seconds

WEEKLY MINDSET FOCUS

WEEKLY RECOVERY PROTOCOL

- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

21 September 2017 – WOD

WORKOUT OF THE DAY

Conditioning: Lactate Threshold (Aerobic Power Group)

A) 3 x 5 minutes on : 5 minutes off

Row 500m or Run 400m
In remaining time perform an AMRAP of "DT"
12 Deadlifts (70/45 kg)
9 Hang power cleans (70/45 kg)
6 Push jerks (70/45 kg)

Stimulus
*Longer intervals at threshold intensities
*Lower work:rest ratio results in incomplete recovery
*Work a hard but sustainable pace

Conditioning: Aerobic Threshold (Aerobic Capacity Group)

A) Every 2 minutes, for 28 minutes alternate between:

A1) Row 500m or 400m Run

A2) 1 Round of "DT"
12 Deadlifts (70/45 kg)
9 Hang power cleans (70/45 kg)
6 Push jerks (70/45 kg)

A3) Rest

Stimulus
* This should be performed at a conversational pace, so adjust distances, reps and loads as required
* You should not be missing rounds, struggling to breathe, collapsing with hands on knees
*If this feels easy, you are doing it right

WEEKLY MINDSET FOCUS

RECOVERY PROTOCOL

- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

20 September 2017 – The Difference between Winning & Succeeding

As you will have started to see, we place little value on leaderboard positions or workout scores.

What we value is your effort, your commitment, your drive and your determination. Whenever you to come to class all we ask is you try your hardest and give your best effort on any given day (regardless of the result).

Success is peace of mind in knowing you did your best to become the best that you are capable of becoming.
— John Wooden

Effort comes in many forms:

Pushing your limits in a workout
Knowing when to swallow your ego and scale loads or movements
Refusing to give in when the going gets tough
Appreciating that any set-back or failure is merely an opportunity to learn and to grow
Listening to coaches
Respecting your fellow classmates

Every single session we give you the aimed stimulus of the session and what we would like you to achieve in that hour. If you work your hardest to meet these standards, then you can leave the gym knowing you are better than when you came in.


WORKOUT OF THE DAY

A) Gymnastics Skills & Warm-up
Every 30 seconds, for 6 minutes rotate through:
10-15 second false grip hang
10 Scap pull-ups on rings or bar with false grip
10-20 second ring support hold
4-8 Ring dips (or scaled version)

Followed by. . .

Every minute for 4 minutes:
4 Strict muscle-up transitions

Followed by. . .

Every minute for 4 minutes:
8 Ring swings

Followed by. . .

Every minute for 4 minutes:
6-8 Pop swings

Followed by. . .

Every minute for 4 minutes:
6-8 Elbow drops

B) Every minute, for 12-18 minutes, alternate between:
Minute 1: 30 seconds of muscle-ups
Minute 2: 40 seconds of wall balls (9/6 kg)
Minute 3: 50 seconds of double unders

WEEKLY MINDSET FOCUS

WEEKLY RECOVERY PROTOCOL

- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

19 September 2017 – WOD

WORKOUT OF THE DAY

Strength: Complex Method (Aerobic Power Group)

A1) Back squat: 2 x 2-3 @ 85% 1RM, 3 minutes rest between sets

– Rest 3 minutes – 

A2) Jumping squat: 3 x 6 as explosively as possible, rest 90 seconds between sets

A3) Repeat A1 & A2

Stimulus
– Aimed to increase strength & explosive power
– Development of nervous system to recruit muscle fibres

Strength: Strength / Aerobic Method (Aerobic Capacity Group)

A1) Back squat: Take 20 minutes to build to a heavy set of 5 reps

A2) Back squat: 3 x 10 @ 40% 1RM, tempo 2020
– Rest exactly 60 seconds between sets –

Stimulus
– Fast and slow twitch fibre strength development
– Sustain repetitive high power output


B) Accessory (All Athletes)

B1) 3-5 Supersets
6/6 Single leg romanian deadlift @ 4111
6/6 Lateral lunge with dumbbell @ 4111
6/6 Glute bridge @ 4111

B2) Midline
8 x 20 seconds on : 10 seconds off
Hollow hold
*Squeeze every muscle as hard as possible!

ENGINE WORK: AEROBIC CAPACITY

2km Training: Week 1

*Sessions will be General Endurance, General Speed & Specific Training
*What is your present 2km PB split?
*What is your goal time (for the end of the cycle), 10-15 seconds faster is a solid goal


A) Specific Training

2 rounds: 10 x 200m with 30 seconds rest @ target split
*Rest 7 minutes between rounds

WEEKLY MINDSET FOCUS

How do you define success in training, career and relationships?

This week we will be focusing on what we (your coaches) see as success during your training sessions. Here's a big clue, it has nothing to do with times on the leaderboard or beating your fellow classmates.

We want you to begin thinking about why you come to class and what you focus on in each session.

WEEKLY RECOVERY PROTOCOL

- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

18 September 2017 – Introducing our Weekly Mindset Focus

Welcome to the beginning of our new programming cycle!

In addition to introducing a new approach to help us better individualise your programming, we are also adding a Weekly Mindset Focus to our programming. Every week we will be posting a video or posing a question (or both!) that we want you to consider for the week. The coaches will include this mindset focus in their whiteboard huddle.

Our aim with these exercises is to develop a mindset that frees you of restraint, unshackles you from negativity, and provides you with a platform for a long and happy life. Although, we will be focusing these exercises on your training, the lessons we will learn are applicable across all aspects of your life away from the box.

Allow us to introduce you to John Wooden...

WEEKLY MINDSET FOCUS

Watch the TED talk below by John Wooden and consider the points he makes.

How do you define success in training, career and relationships?

This week we will be focusing on what we (your coaches) see as success during your training sessions. Here's a big clue, it has nothing to do with times on the leader board or beating your fellow classmates.

We want you to begin thinking about why you come to class and what you focus on each session

WORKOUT OF THE DAY

* For today's session, at the beginning of class, you will be split in to two different groups, based on your results from testing week. 

Cardiac Power / VO2 Max (Speed/Power)

A) 8 rounds of 1 minute on : 2 minutes off, alternate between A1 and A2

A1) 5 Thrusters (60/40 kg)
- In remaining time perform a max calorie row/assault bike

A2) 10 Burpees over the rower
- In remaining time perform a max calorie row/assault bike

Stimulus
- Short intervals at very high intensity
- Longer rest periods to allow for recovery and thus repeated high intensities
- Go as hard as possible on each round

 

Lactate Threshold (Capacity)

A) 3 x 5 minutes on : 5 minutes off

A1) 18/12 Calorie row
18 Burpees over the rower
Max rep thrusters (42.5/30 kg) in remaining time

A2) 15/10 Calorie row
15 Burpees over the rower
Max rep thrusters (50/35 kg) in remaining time

A3) 12/8 Calorie row
12 Burpees over the rower
Max rep thrusters (60/40 kg) in remaining time

Stimulus
- Longer intervals at threshold intensities
- Lower work:rest ratio results in incomplete recovery
- Work a hard but sustainable pace

WEEKLY RECOVERY PROTOCOL

- Foam roll for 5-10 minutes before or after class.
- Do this with intent i.e. No phones or social media!
- If you have a foam roller or mobility balls at home, foam roll before bed and make it part of your nighttime routine

17 September 2017 – WOD

WORKOUT OF THE DAY

CrossFit (11 am – Noon)

A) Weightlifting: Snatch

A1) Every minute for 10 minutes
Minutes 1 to 5: 3 Halting snatch deadlift (3 second pause in power position)
Minutes 5 to 10: 3 Snatch high pulls

A2) 20 minutes to build to a heavy power snatch

Competition Class (9.30 – 11 am)

A) Gymnastics Test: Muscle-ups for max reps

B) Weightlifting: Snatch

B1) Every minute for 10 minutes
Minutes 1 to 5: 3 Halting snatch deadlift (3 second pause in power position)
Minutes 5 to 10: 3 Snatch high pulls

B2) 20 minutes to build to a heavy power snatch

C) Conditioning

For Time:
800m Run
30/21 Calorie row
25 Burpees
20 Clusters 50/35 kg

Engine Work (8.30 – 9.30 am)

3 rounds @ max effort
15 Calorie assault bike / 250m Row
10 Kettlebell swings (32/24 kg)
10 Burpees
10 Kettlebell swings (32/24 kg)
10 Burpees
10 Kettlebell swings (32/24 kg)
15 Calorie assault bike / 250m Row

– Rest 10 minutes between rounds –

15 September 2017 – The Other Total

WORKOUT OF THE DAY

A) The Other Total
Establish a 1 rep max for each of the following lifts:
Power clean
Bench press
Front squat

B) Bench Press
Take 85% of 1RM bench press and perform 1 set for max reps @ tempo 20X1

*Reminder: Tomorrow's session will start at 9.45 am at Mile End Track, don't be late!

MOBILITY DRILL OF THE WEEK

14 September 2017 – Back to the Grind!

*Today is a re-test from 17th June

WORKOUT OF THE DAY

Alternating EMOM for as long as possible (40 minute cap):
Even minutes: 20/17 Calorie row
Odd minutes: 1 round of "Cindy"

Repeating the workout?
- If you scaled last time and lasted 25 minutes+, make the workout harder
- If you scaled last time and lasted less than 25 minutes, keep the same scale
- If you Rx'd/scaled last time and lasted less than 5 minutes, scale further from last time
- Rx last time and lasted longer than 5 minutes, then stay Rx and push harder this time

First time?
- Choose targets for the row and Cindy that would allow you to maintain for a minimum of 15 rounds

When you fail to complete a round you have two options: 
1) End the workout, cheer on those still working and save yourself for tomorrow's tests (heavy lifting)
2) Rest for 2 minutes, then re-join with lower row / "Cindy" targets

MOBILITY DRILL OF THE WEEK