Workouts of the Week 04.10.19

QUOTE OF THE WEEK

You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction. ~George Lorimer

MONDAY

Part A

Build to a heavy complex

1 power snatch

1 squat snatch

1 OHS

Part B

12min AMRAP

100 WB

*every break perform 1/3 legless rope climbs 

+ Max BMU in remaining time

Recovery

Couch stretch 1min/side x2

TUESDAY

Part A

EMOM for 5min

5 strict press

*1min transition

EMOM for 5min

3 push press

*1min transition

EMOM for 5min

1 split jerk

Part B

Buy in

100 DU

Straight into

3 RFT

10 burpee box jump

15 deadlifts 

10 pullups

*16min cut off. F[35-55] M[40-60]

Recovery

3min AMNAP

Floor chest stretch 30sec/side

WEDNESDAY

BAREFOOT BANDITS 

Part A

3 back squats @70%

10m walking lunge

1 back squats @80%

30m walking lunge

3 back squats @75%

10m walking lunge

1 back squats @85%

30m walking lunge

Part B 

21-15-9

Power clean 

Ring dips

Situps 

*18min cut off. F[25-35] M[30-40]

Recovery

Abdominal stretch 1min

Banded tricep stretch 30sec/side

THURSDAY

Part A

2-4-6-8-10-8-6-4-2

Kipping HSPU

TTB

Part B

Rowing Intervals 1:1

200m

400m

800m

1000m

*25min cut off

Recovery

Trigger front shoulder 1min/side

Trigger back shoulder 1min/side

FRIDAY

Part A

5 rounds for quality

3-5 box MU / BMU

12 flares

3-5 banded ‘hips to bar’

Part B

4 RFT

30 cal

30 KBS

20 pushups

10 pistols

*18min cut off

Recovery

2min AMNAP

Trigger glutes 1min/side

Trigger chest 1min/side

SATURDAY

Workout – pairs

3RFT

50cal

40 thrusters

30 DBall over shoulder 

20 RMU / CTB

10 tyre flips

5 sled push

*30min cut off. F[35] M[40]

Dialogue AMNAPs

What are they & why do we do them?

Dialogue AM-NAPs came about from the much loved CrossFit term ‘AMRAP’ – ‘As many rounds as possible’. Despite AM-NAPs meaning a “nap”, it doesn’t necessarily mean we just park up for an hour and see who’s the best napper. Dialogue AMNAPs are performed at the start of our recovery when our heart rates are highest and muscles are tense after the workout of the day.  

At Dialogue, it is our aim to improve self! YOURself. Be that through physical, mental and/or emotional domains, we are in the business of training self optimisation, and that starts with CrossFit! We not only want to train the physical body, but the mind also. So in a round-about way, once we have got you nice and sweaty, and feeling fit, we then start to target your mind! This we do this in its simples form being through the AMNAPs.

So how does it all work? When you exercise your body – which is all controlled by your brain -our body it enters a state called ‘fight or flight’. It’s as if you were head on with a tiger – what are you going to do? Fight or flight Regardless of your decision now, your body gets ready; raising your heart rate, blood pressure, adrenalin and cortisol (stress) levels and starts to release the sugar (energy!) into your blood stream so you can get the hell out of there or stand strong ready to fight that  stripey beast! This response is a vital way of life; it occurs naturally. It’s funnily similar in our daily lives. With our busy lives, every time we face a stressful event (which seems to occur a lot!), this same response happens and our body enters ‘fight or flight’; What have I got to do today? How is this care travelling so slow, I’m going to be late!? How do I get the kids to school and get to work on time? How many clients am I seeing today, what do I have to prepare? What’s for lunch – take out or do I have leftovers? This is our brain cycle in every event in life, every dang day – stress, pressures, deadlines, expectations, constant connection – our bodies live in a constant cycle of ‘fight or flight’. We seem to never switch off, never truly relax, and often never take the time to really think or react for ourselves. *Ding ding ding* Introducing Dialogue AMNAPs!

Dialogue AMNAPs simply provide you with the time to return the body to a ‘resting’ state and take some time for yourself. Taking the time out to intentionally relax the mind returns the body to the opposite bodily response; ‘rest and digest’. This resting state desensitises nerves throughout the whole body, lowering levels in blood pressure, heart rate, breathing, muscle tension, inflammation and centres in the brain – completely removing the stress from our bodies! And get this; even when we are not doing the AMNAP, the stress we have removed, remains removed forever! So think of the impact on our daily lives from simply lying on the floor for a few minutes! No medication or consultations needed.

The AMNAP concept is based on mindful meditation; the act of being present in the moment, paying attention on purpose, dealing with your stress and entering a deep relaxed state of mind. Previous and emerging studies in the area are demonstrating lasting benefits in attention, empathy, self knowledge and self concept, concentration, attitude, optimism and emotional resilience. Yes, post workout, we are trying to relax our breathing and heart rate as fast as possible (this is our ‘mindful’ breathing), but now you know we are also consciously removing stress from our daily lives! And with regular AMNAPs this process becomes near instant, and we start to enter a deep relaxation a lot earlier, so are creating more time to deal with more stress! Efficiency. I’m sure you know the feeling too – how long does 3 minutes feel like now!? 

Having a ‘meditative’ mind, is becoming aware of all experiences; we simply are raising an experience, accepting it and developing an optimistic, non-judgmental, non self-criticising stance toward the experience – stress gone. 

Similar to our fitness, we need to understand that a highly alert, high functioning nervous system can be, and often is detrimental to our health. Constantly working at a high threshold is not sustainable (picture rowing 10km at a 500m pace!!! #ded). Therefore, intentionally performing Dialogue AMNAPs and purposefully focussing on achieving that deep relaxed state can apply directly to our daily lives to remove stress completely! We are removing physical, emotional and psychological stressors and breaking cycles in; anxiety, depression, irritable bowel syndrome, PTSD, self-rumination, brain fog, nervousness, chronic pain; just to name some big labels! We ultimately can achieve a higher level in every aspect of life through simply lying on the ground! We feel you though – initially the AMNAP will start with you gasping for air and just trying to not die post WOD, but stick at it! Once your breathing is under control, the AMNAP will teach you highly beneficial ways of coping with stress, relaxing in high stress situations, and enjoying life to the fullest – after all every experience is a chance to learn something new, not set you back! Every experience has brought you to where you are today, and is pushing you one step closer to where you want to be! So consider all thoughts in that way. Spending 2% of your time improving the other 98% doesn’t seem like a big ask. 

If you are pumped to spend longer time in the AMNAP, let us know. We really want to know what you think and how you feel about them! Ideally we all would get 20min every single day! After all, who doesn’t want to optimise themselves, get rid of stress and increase productivity levels every day? #DialogueAMNAPs

If you really want to understand what your mind is getting out of the AMNAP and where to spend your thinking time, ask yourself (and maybe note it down);

  • I have read this whole blog because…
  • This is why I am loving AMNAPS…
  • Rate these health levels 1-10 (1 = being the worst possible score, and 10 = being amazing!); 

__/10 Sleep

__/10 Work performance

__/10 Relationships

__/10 Stress

__/10 Intuition

__/10 Creativity

__/10 Health

Then each day try and improve all of these areas 1%.

References:

Buijze, G. A., De Jong, H. M. Y., Kox, M., van Schaardenburg, D., van Vugt, R.M., Popa, C., Picckers, P., & Baeten, D.L. (2018). An add-on training program involving breathing exercises, cold exposure, and meditation attenuates inflammation and disease activity in axial spondyloarthritis. Annals of Rheumatic Diseases, 77(2). https://ard-bmj-com.elibrary.jcu.edu.au/content/77/Suppl_2/1005.2

Decker, J. T., Constantine Brown, J. L., Ashley, W., & Lipscomb, A. E. (2018). Mindfulness, meditation, and breathing exercises: Reduced anxiety for clients and self-care for social work interns. Social Work with Groups. DOI: 10.1080/01609513.2019.1571763

Fletcher, E. (2019). Stress less, accomplish more. London, UK: Bluebird.

Paul, G., Elam, B., & Verhulst, S. J. (2007) A longitudinal study of students’ perceptions of using deep breathing meditation to reduce testing stresses. Teaching and Learning in Medicine, 19(3), 287-292. DOI: 10.1080/10401330701366754

Powell, A. (2018). When science meets mindfulness: Health and medicine. The Harvard Gazette. 

Workouts of the Week 28.10.19

QUOTE OF THE WEEK

“When someone else is actually believing in you, then that starts making you actually believe in yourself. It’s pretty incredible what we actually ended up accomplishing.” — Tia Clair Toomey

MONDAY

Part A

Build to a heavy then hold for 

5 sets of 3 

Front squats

Specific warm up 

10 neck rotations + 10sec headstand hold 

+ 5 easy HSPU + 10 BB power cleans

Part B

10min AMRAP

10 power cleans 

10 HSPU

10/12cal

F[30-45] M[40-55]

Into

In 5min, 

Find a heavy power clean

TUESDAY

Part A

1-2-3…10

Pullup complex

[1 Pullup + 1 TTB + 1 MU]

250m row

*Pullup instead of MU

Part B

For Time

12-9-6

Deadlifts

WB

 F[35-55] M[40-75]

Straight into

12-9-6

Deadlifts

Burpee over bar

F[45-65] M[50-85]

*15min cut off

WEDNESDAY

Part A

E2MOM for 5 rounds

5 heavy front squats 

*building over sets 

Part B

Buy in 

50 air squats

Into 

4 RFT 

20 DB snatch

10 sng DB lunges

20 sng DB push press

Driveway DB front rack carry 

*25min cut off

THURSDAY

Part A

5 rounds for quality 

14 shoulder taps in wall walk 

8 bench press 

5 HSW – walk to wall

20 supermans 

Part B

EMOM for 16min

Minute 1: 20 DU + 5 sit ups

Minute 2: 100m run + 1 muscle up 

FRIDAY

Part A

Build to @120%, over 

5 sets of 3

Snatch grip deadlifts 

Hold at @90-100% 

3 sets of 3

Snatch grip high pulls 

Part B

21-15-9

TTB

Dball to shoulder

*15min cut off

SATURDAY

Workout  

Teams of 2

0-10min

Build to a heavy Deadlift

12-22min

2-4-6-8-10

Tyre flips – KBS – pushups

into Buy out 200 DU

24-34min

20 CTB

500m run

20 CTB

500m row

20 CTB

1000m bike

Workouts of the Week 21.10.19

QUOTE OF THE WEEK

“I only compete against three people. Who I was yesterday. Who I am today and who I want to be tomorrow.” — Jessi Kuhlman

Monday

General warm up

‘To the window’ challenge (2min)

Banded shoulder warmup

2 rounds

30sec HS hold

10 shoulder taps in wall walk

10 wrist mobilisers

Part A

4 rounds

30sec HS hold on rig/freestand

Max floor L hold

5x HS walk to wall attempts

Specific warm up 

Running warmup + 2 pistols 

+ 5 BB C&J + 5 BB push press + 5 snatch

Part B

Buy in

20 clean & jerks

Into

6 RFT

200m run

6 pistols

6 push press

STOP at 16min – 30sec REST

Into

Max snatches in 30sec

Recovery

3min AMRAP

Trigger upper traps 1min/side

Trigger front shoulder 1min/side

Tuesday

General warm up

Spiderman lunge 30sec/side

10 pushups

20 air squats

20 single leg calf raises

20 dowel external rotations

10 ring dips

10 BB front squats

Part A

0-10min

Increasing weight over sets

20-15-10-5

Front squats

12-18min

Every 2min

8 ring dips + 35 DU / 70 singles

Specific warm up

3min muscle up skill

Part B

3 rounds

5/10 BMU

250m row

*3min REST

3 rounds

15/20 pushups

250m row

*16min cut off

Recovery

Floor chest stretch in crucifix stretch 1min/side

Trigger chest 1min/side

Wednesday

General warm up

Mini handball tournament

12 lunges

20 crab walks (fwd/bwd)

20 crab walks (sides)

12 KB single leg deadlifts

Part A

For quality

40 deadlifts

40 hip thrusts

40 walking lunges

40 cal bike (arms only) 

40 floor back extension

40 BB calf raises

*Sx 60/80 Rx 80/100

Specific warm up

5 DB thrusters + 5 DB push press 

+ 5 DB push jerk

Part B

For time

10 single DB thrusters / each

10/12 burpees

10 single DB push press / each

10/12 burpees

10 single DB push jerk / each

10/12 burpees

*10min cut off. F[10-15] M[15-22.5]

Recovery

3min AMNAP

Trigger lower back 1min/side

Thursday

General warm up

Team HS challenge (2min)

2 rounds

1min HS hold

1 lap HS around the box

10 active hangs

Part A

1-2-3…-10

Box HS complex

[Pike shoulder taps + pike pushup + decline pushup]

Strict TTB

Part B

In 14min, perform

Buy in

30 WB

30 box jumps

Into

AMRAP of:

3 power snatch

3 OHS

500m run

*F[25-45] M[40-60]

Recovery

Couch stretch 1min/side

Rig stretch calves 1min/side

Friday

General warm up

2 rounds

5 High hang hold + squat clean

5 Hang hold + squat clean

5 Hold at mid shin + squat clean

5 plyo ground-to-squat

3 rounds of first complex

Part A

Every 90sec x5

Build to a heavy complex

1 high hang squat clean +

1 hang squat clean +

1 squat clean

*2min REST

Every 90sec x5

Build to a heavy

1 squat clean + 1 front squat

Specific Warmup

5 kipping swings + 3 TTB

+ 5 KBS + 100m row (fast)

Part B

For time

4 rounds

8/12 TTB

12 KBS

Straight into

2km row

*18min cut off. F[12-24] M[16-32]

Recovery

AMNAP 2min

Barbell smash quads 2min/side

Workouts of the Week – 14.10.19

QUOTE OF THE WEEK

“Discipline is just remembering what you want.” — David Campbell

MONDAY

General warm up

2 rounds

10 banded straight pulldowns

12 KB sng leg deadlifts

10 BB deadlifts + 2sec pause at setup

Part A

Build to a heavy

8 deadlifts

Specific warm up 

5 BB thrusters / 5 BB GTOH

 + 20 calf raises + 20 DU

Part B

‘17.5’

10 RFT

9 thrusters

35 DU / 70 single skips

OR

‘20.1’

10 RFT

8 ground to overhead

10 bar facing burpees

*15min cut off. F[20-30] M[30-43]

Recovery

3min AMNAP

Forward fold stretch 1min + 30sec press up

Trigger calves 1min/side

TUESDAY

General warm up

Tabata

Hollow hold – back extension

Hollow rock – arch hold

1min HS hold

Trigger chest on rig 30sec/side

Banded shoulder opener 30sec/side

1min HS hold

Part A

4 rounds for quality

10 shoulder taps in wall walk

10 ring rows

5 free-standing kickup attempts

Specific warm up

Part B

For time

2000m bike

25 KBS

1500m bike

25 KBS

1000m bike

25 KBS

500m bike

25 KBS

*20min cut off. F[12-20] M[16-24]

Recovery

Trigger front of shoulder 1min/side

Trigger back of shoulder 2min/side

WEDNESDAY

General warm up

1min of squats + mobility

Spiderman lunge 30sec/side

20 dowel external rotations

5 back arches (from floor)

20 KB ankle mobilisers

15 BB front squats

Part A

EMOM for 8min

3 front squats

EMOM for 8min

10 situps / 5 GHD situps

Specific warm up

10 dbl KB deadlifts + 10 BB power snatches 

+ running warmup

Part B

Buy in

Driveway KB carry (heavy)

Into

3 RFT

500m run

12 power snatches

Into

Cash out

Driveway KB carry (heavy)

*13min cut off. F[25-35] M[30-45]

Recovery

Crucifix stretch 30sec/side

Trigger lower back 1min/side

THURSDAY

General warm up

Banded shoulder warmup

10 neck bends/side

30sec HS hold

5 pullups

30sec HS hold

10m seal walk fwd/bwd

30sec HS hold

5 easy HSPU

Part A

Every 90sec for 6min

5 strict HSPU + 5 strict pullups

Part B

Running clock

0-6min

3 rounds

10 kipping pullups

10 dbl DB step ups

6-12min

3 rounds

15 kipping pullups

15 box jumps

12-18min

3 rounds

3-5 muscle ups / burpee pullup

8 burpee box jump

Recovery

3min AMNAP

Rig lat stretch 1min/side x2

FRIDAY – OPENS 20.2 TONIGHT

General warm up

Child’s pose 1min/side

2 rounds

5 dragonflags

10 pushups

10 BB bench press

Part A

Build to heavy

3 bench press 

+ 10 DB reverse fly

Specific Warmup

Part B

3 RFT

8cal

8 pistols

Into

3 RFT

10 DB OH lunge

10 burpees

*9min cut off. F[10-15] M[15-22.5]

Recovery

AMNAP 2min

Floor chest stretch 30sec/side

Trigger chest 1min/side

SATURDAY

Warm up

Team calorie challenge

10 banded passovers

10 heavy WB

10 BB deadlifts

10 cal

10 DU

Workout 

Teams of 2 – one working at a time

50cal bike / 65cal row

70 TTB

90 WB

90 deadlifts

70 pushups

200 DU

*30min cut off. F[35-55] M[40-60]

Recovery

Foam roll quads 2min/side

Abdominal stretch 30sec/side

Trigger shoulders 1min/side