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