Feedback
I’ve been going back through the survey results over the past few days to make sure I capture all the great feedback you gave and disseminate it to all the coaches. As you can probably tell from the floor scrubber and the bike rack, I made it a priority to tackle some of the most requested items and physical improvements first.
Just as important though is your coaching feedback and – perhaps most important – your comments about the culture and environment at the box. I’m really eager to share some of that with you, as well, because overwhelmingly the message that came through was your appreciation for the welcoming, inclusive, and supportive environment we’re creating. That’s not just us coaches doing it, either – it’s the support you give each other during WODs and the warm welcome you give each new person who comes to check out what we do here.
From what I read, you’re doing a great job! I encourage you to keep it going: when you see someone you don’t know, introduce yourself! Get to know each other. Our human interconnectedness brings enormous value to everyone’s lives.
Similarly, here’s a great tip for supporting your fellow sufferers athletes: when you’re done with the WOD early, don’t start packing up the barbells and equipment just yet. Take a moment to cheer on and clap for the people still struggling to finish. We’ve all been last sometime, and knowing that the other people there are glad to still be with you til the end can make the difference between someone giving up or coming back for more next week.
Exercise notes: Today is one of those days where the emphasis is on the strength. Don’t be fooled! A heavy triple on C&J requires great focus on your form and maintaining a tight midline throughout, but it also will get your heartbeat racing (much like a true heavy set of deadlifts or back squats) due to its high energy demand. Once the sets get heavy, make sure they’re heavy enough to get your heart racing and then give yourself time to return to a decent heart rate before making the next attempt.
Speaking of heart-pounding, this WOD is a lovely little racer that encourages you to give it all you’ve got. It’s only 6 minutes, so RUN with that box and then get into the Double-Unders pronto. (I recommend starting and ending the box pushes near the squat racks so you’ll have plenty of room to DU right behind your box.)
Strength:
Clean and Jerk
3RM (no more than 1 sec between reps – pref touch and go)
WOD:
AMRAP 6
50′ Box Push
20 Double Unders