Going to try this one again with my misfire last night….

 

Here’s the deal guys and gals. At the end of the day we are only as good as we can make each other. There is an increasing amount of lack of respect being shown towards the coaches teaching classes at both locations. I truly believe this is unintentional but regardless something that needs to be pointed out and governed. Read below for more explanation and new rules…

 

1) Phones (10 Burpee Penalty): This is getting ridiculous especially at Canal Park, but you Woburn folk aren’t free of blame either. From this moment forward phones are not allowed on the floor FOR ANY REASON during your class. Before and after are totally cool, but even something like checking WODify or the website is no go. 

 

I know you all have lives that matter so this doesn’t mean you can’t check the phone ever during your class. There are plenty of break/transition times during class that we give you for a few minutes to yourselves. You can certainly go to the cubby or your stuff and check your phone then while we transition and break. Just don’t bring it to the floor and don’t make yourself late getting back into class because of it.

 

I know what you are all thinking. I admit that myself and all of the coaches have their phones on the floor. I allow this because we take pictures and videos of you all to help with coaching. However I especially am guilty of using it for other purposes too often. So I sympathize with your plight, and we all can be better.

 

2) Not Giving Attention During Coaching Periods (10 Burpee Penalty): This in particular is getting out of hand at Woburn, but similarly CPers aren’t off the hook. When your coach is coaching, pay attention. Don’t move, don’t go change, don’t go to the bathroom. We give you plenty of opportunities for breaks to fill water, to use the bathroom, to tape your hands, wrists, and otherwise mummify yourself. Go to where your coach tells you to, listen to their commands, and stay there the entire time. To wait until the coach calls you into a circle, or asks you to go to your bars because they are going to start coaching, to then walk off and go do something else…I just don’t get it. (Obviously emergencies can be tolerated. We all know the line). 

 

Personally this drives me crazy when I coach for sure but really when I watch my other coaches working and I see people wandering around, checking their phones and WODify, talking to other people, all while the coach is working their ass off giving information to help you get more fit. It’s insane to me. But Im sure many people watch me day to day and think I should be institutionalized, so it is what it is. Just think about it and stop doing it. Please.

 

Honestly, as I said this is about showing the right respect to your coach, but it’s mainly about respecting your fellow members and you getting the most out of your time. I can’t tell you how many times someone is off wandering when I do the WOD breakdown, or is on their phone while I am coaching the clean, and that same person comes and asks a question that I specifically addressed when they were not paying attention/present during my coaching. Also think if it’s a distraction to the coach it’s also a distraction to other members especially if you are all over the place and not doing the right thing. We put a lot into our coaching here at CrossFit Lando. I hold the staff to a very high standard which is upheld through evaluations and staff meetings every week. I guarantee you all your coaches love what they do and put a great amount of themselves into each class. All of us do a lot of work outside of class time to learn and get better.

 

I know where I stand as a coach so not even referring to myself, you all have the chance to be coached by one of the best coaches in this sport every single day you come to either location. All of our coaches went through the coaching program that I created years ago in graduate school and honed with Stacey many times over once we opened Woburn. You won’t find a more enthusiastic and well educated staff than we have, and I know you won’t find better coaches than Stacey, Flavio, Jack, and Kyle. Get the most out of your hour of fitness. Learn something new every time you set foot in the door. It’s usually the little things that make the difference between a PR or a sad face, a great score on a WOD or an excuse, and the little things come and go quickly.

 

All of us can get better in these two things, me very much included, so let’s start right now. The penalties are there so a coach can enforce it but this hopefully is the only time it even has to be mentioned.

 

Getting better every day doesn’t just happen. It takes work. What we do at our gyms doesn’t have to just mean being better in fitness.

 

 

WEDNESDAY

 

Strength : Deadlift
9×3, rest exactly 60s between sets. Start at 65% 1 rm and go no higher than 75%. All TnG reps including final must be put down

 

WOD : For Time

Buy in with 30 Power Snatch 135/95
– then 3 Rounds of
10 Pistols (alternating)
20 Box Jumps 24/20 (can bound)
– then
30 Overhead Squat 135/95

– 18 Minute Hard Time Cap

 

S: 75/55, scaled pistols and step ups (alternating)
L1: 95/65, scaled pistols and box jump height

Rx+ : weighted pistols, 35/25# plate at chest

 

 

The Program

 

1. Strength and WOD Rx+

 

2. EMOM 10m
3 Stone to Shoulder, heaviest able quickly
immediately into

Every 3:30 for 4 rounds
Run 600m AFAP

 

3. CORE
4×20 GHD Hip Extension
4×5 TGU 70/53 each side