The Whiteboard

Today I'm having to cancel a date with CrossFit.

Tonight, the whiteboard will reveal a wod I totally guarantee I would utterly have smashed and really have enjoyed (!) - of course.  

It 's like torture.  

The whiteboard mockingly displays the workouts I missed - deliberately rubbing it in that I wasn't there while everyone else in the whole wide world was.  And everybody else in the whole wide world is now so much further ahead and better at CrossFit than me as a result. 

I'll never catch up! 

The whiteboard is central to CrossFit.  It's the first thing you look at on entering the gym, revealing its sadistic plans and logging everyone's efforts that day.  And actually it's brilliant.

It forces a PB when that wasn't your original plan because you know you are only 10kg off so-and-so on the board and if they can lift x then you must be able to lift y.  It encourages competitiveness in even the least competitive of people.  I know, I know, I'm in competition with myself, blah de blah, looking to be better than yesterday etc. etc. but actually, I don't want to be overtaken/left behind by so-and-so and so I try harder.

The success of CrossFit to keep me motivated and progressing regularly is, in part, thanks to the whiteboard.  It's clever. 

It gives me butterflies before our date. It makes me jealous by flirting with other athletes. It's disappointed when I don't make an effort.  

And the whiteboard notices when it gets stood up.  

DAY	STRENGTH/SKILL	WOD
MON	1 hang power clean  1 Clean  with controlled lift off EMOM 15 mins	Chipper 50 box stepups 50 situps 50 KB swings 50 knees to elbow 50 wallballs for time
TUE	15 mins to find 3 rm thruster	Tabata air squats pressups ring rows
WED	10x10 back squats onto MB	5 ring dips 5 burpees AMRAP 9 mins
THU	2 strict press 4 push press EMOM 16 mins	5 MB cleans 5 HSPU x 10 for time
FRI	CLOSED	CLOSED
SAT	deficit deadlifts 5 x 5 (add weight)	50, 40, 30, 20, 10 air squats  ring rows 15 min time cap

Week Beginning Monday 20/07/15

DAY	STRENGTH/SKILL	WOD
MON	pause in the hole  front squats 5x5	WOD 10 wall balls 8 pullups 6 pistols AMRAP 9 mins
TUE	seated box jumps work up to highest  15 mins	WOD 5 cleans 10 double unders 7 miin AMRAP
WED	tempo squats 6 x 3	WOD farmers' walk buy in 5 ring dips 5 box jumps 5 pressups 5 KB swings x5 farmers' walks buy out
THU	split jerks 15 mins to find 1rm	mini Linda 5, 4, 3, 2, 1 clean ¾ bw bench bw deadlift  1½ bw
FRI	closed	closed
SAT	pause deadlifts 5 x4	partner wod pet rock - hold KB in air 100 invisible skips 50 situps 40 DB snatches 30 pullups 40 DB snatches 50 situps 100 invisible skips

Week Beginning Monday 13th July 2015

MON	Hang power snatch,  high hang power snatch,  power snatch, full snatch work up to heavy	WOD 10 MB situps 8 twisty lunges 6 burpees 2: mins x4
TUE	Pause back squats use weight found on Thu 25/06/15 5x6	WOD  5 box jumps 10 DU 5 thrusters (50kg/35kg) 5 rounds for time
WED	find highest box jump use PVC bar to warm up	WOD  5 BN push press 6 front rack lunges 5 ring dips 6 back squats AMRAP 12 mins
THU	5 x 5 RDLs	WOD ½ tabata squat SDHP situp pullup pressup score is lowest reps
FRI	1 power clean 1 power clean and front squat 1 full clean EMOM 12 mins	WOD  1 power snatch 1 OH squat 1 back squat 1 push press 1 OH squat EMOM 16 mins
SAT	3 heavy thrusters EMOM 12 mins	Partner WOD 10 MB lunge passes 20 pullups 30 air squats onto MB 20 ring dips 10  pressups x 3 for time

WEEK BEGINNING MONDAY 6th JULY 2015

MON	5 x 5 earthquake squats onto ball	WOD sponge toss walking OH lunges 10 mins
TUE	5 x 5 strict press	WOD 6 box jumps 12 KB swings 6 wallballs AMRAP 9 mins
WED	Deficit deadlifts 5 x 5	WOD 10 MB situps 10 sumo deadlift hi pulls AMRAP 9 mins
THU	5 x 10 Bulgarian split squats	WOD 2 cleans 1 press 2 back squats 1 press EMOM 12 mins
FRI	banded high pulls 5 x 5	WOD 3 thrusters 6 box jumps 7 rounds for time 45kg/35kg
SAT	Dumbbell bent over row drop sets circuits 15 mins	WOD Mary 20 min AMRAP 5 Handstand push-ups 10 pistol squat 15 Pull-ups

WEEK BEGINNING MONDAY 29th JUNE 2015

MON	15 mins to find 3 rep max bench press	WOD Karen 150 wall balls
TUE	WOD The Air Force Chipper WOD from Sam Briggs EMOM 3 burpees 20 thrusters 20 SDHP 20 push jerks 20 OH squats 20 front squats 42.5kg/30kg
WED	Max reps pressups 4 mins EMOM 3 heavy clean pulls 15 mins	WOD 15 mins to find 3 heavy cleans  and front squats
THU	below parallel squat holds 15 mins to work up to heavy 5	WOD Tababta 15 mins pressups air squats onto MB pullups
FRI	3 heavy snatch pulls EMOM 15 mins	WOD 5 power snatches and OH squats 5 ring rows x7 for time
SAT	15 mins to find highest box jump	Partner WOD 10 MB throw situps each 10 pullups each AMRAP 12 mins