LINS FITT – Functional Fitness
Mindset
COMPTRAIN MINDSET
The Marshmallow Experiment
The experiment conducted decades ago began by bringing children into a room, one by one, sitting them down in a chair with a single marshmallow in front of them.
The researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second. What he didn’t say was how long he’d be gone. The choice was simple – one treat now, or two treats later. Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back. The research team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately… struggled in life. They didn’t have careers they were proud of, and they didn’t live lives they were happy with. The children who held out went on to live as highly successful individuals.
The ability to delay gratification is a critical component in life. Whether we want to go to the CrossFit Games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we’re tired, hungry, beat up, and starving for a bite of that marshmallow… we’re tough enough to hang on.
Teach/Skill
Warm up
30 Seconds Each
Push-up to Down Dog
Alternating Box Step-ups
Mountain Climbers
Lateral Box Step-ups (30 Seconds Each Side)
Frog Hops
Performed with Low Box
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Child’s Pose on Box: 1 Minute
Teaching
PUSH PRESS
Heels Down
The first priority in the push press is keeping the heels down in the dip and drive. It’s ok for the heels to come up as a follow through to triple extension, but not before. Keeping the heels glued to floor allows for better balance and better muscle recruitment. When we drift forward towards the toes, the movement becomes fairly quad dominant and the weight is more difficult to control.
Squeeze the Legs Straight
After dipping with the heels down, we want to drive aggressively through the heels to straighten the legs. Squeezing the legs straight is what creates power and elevates the bar overhead. Focusing on the squeeze rather than the press allows the stronger lower body muscles do most of the work. The push press also calls for no re-bend of the legs, so continuously squeezing the legs prevents athletes from Push Jerking the weight.
Strength
Beast Builder
Beast Builder
On the Minute x 7:
Thrusters
(build in 15-20s to change weights)
Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85
RX+
Minute 1: 135/95
Minute 2: 155/105
Minute 3: 175/115
Minute 4: 175/115
Minute 5: 175/115
Minute 6: 155/105
Minute 7: 135/95
STIMULUS
The Thruster is the focus of today’s Beast Builder
Within each minute, you’ll complete one single unbroken set at the listed weight
Once the bar hits the ground, you’ll rest until the next minute begins
In other words, there are a total of 7 sets across the EMOM, where you’ll push for max reps at each
Choose your weights based on the following recommendations:
Weight 1: A weight that you could cycle for 21+ reps unbroken when fresh
Weight 2: A weight that you could cycle for 15+ reps unbroken when fresh
Weight 3: A weight that you could cycle for 9+ reps unbroken when fresh
Record your total reps at each barbell
Your score will be the sum total of all 7 rounds
WOD: Metcon (Time)
“Long Haul”
2 Rounds For Time:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
Dumbbell: 50/35
70/50RX+
STIMULUS
GENERAL
2 rounds for time through this longer conditioning piece
We expect this workout to take around 15-25 minutes to complete
PUSH PRESS
Choose a weight on the push press that you could complete 25+ reps unbroken when fresh
Within the workout, this should be a weight you can complete in 3 sets max
SINGLE DUMBBELL BOX STEP-UPS
Use one dumbbell and hold it however is most comfortable for you
This should be a moderate weight that allows you to complete the 30 reps with in 1-3 sets
Stand to full extension on the top of the box and alternate legs every reps (15 Each Side)
BURPEES
These are standard burpees
Just like on the box step-ups, ensure full extension at the top of each rep
LINS FITT 