Strength & Conditioning
Tuck Holds
Wall Walks

A) Deadlift 3 x 5
-Pigeon Stretch (30 Seconds)-
B) Push Up/Dip/Weighted Dip 3 x 8
-Tactical Frog (30 Seconds)-

5 Round of:
15 Wall Balls
45 Single Unders


Toes to Bar
Handstand Walks

10 mins to work to a 3RM Snatch (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest 1:30 between drop sets

Conditioning (Strength/Redline)
5 Round of:
7 Power Snatches 60/40Kg
15 Wall Balls
30 Double Unders

(15 min cap.)

Congratulations, You’re No Longer a Novice – Colm
In your first year of training, you pretty much have it easy. You go from not being able to hold a PVC pipe overhead to throwing weights about the place for fun. You can’t run to the corner without sweating profusely to being able to repeatedly hit 800s, even if you don’t want to.

This upward trajectory will last forever, right?

Alas, no. Somewhere along the way you go to retest your back squat, thinking another 10-20Kg PB is on the cards. It’s happened every time before despite you missing a few percentage days and going on the beer two weekends in a row. This time, you not only don’t PB, but you miss at 95%. What the hell happened!?

Well, congratulations, you’re no longer a novice athlete. As a novice, you can pretty much do anything and it will improve everything else. It’d be awesome if this was the case forever, but it runs out. Generally in about a year of training with CrossFit.

When we first become a year two athlete, we tend to panic. Everything must change because what worked up until now is no longer doing it.

I’m sorry to tell you, but you had it easy up until this point. I know it didn’t feel like that along the way. Really in your first year, all you have to do is show up. Year two is a little different. Year two we’ve got to move into more deliberate practice.

Deliberate practice means going from just haphazardly moving up the weights in your snatch technique work to consciously picking the weights you’re lifting each week, and what area of the snatch you’re working on. It means instead of just doing pull ups you’re focused on ALWAYS holding a hollow and arch position. Deliberate practice will ensure you continue to make progress in year two and beyond. It also increases your chances that those sweet, motivating PRs will keep coming!

There’s a tendency when we hit year two to believe that we need to do more, and maybe we do. Generally the “more” isn’t inside the gym, it’s outside of it. More focus on sleep, more time on the foam roller, more time prepping your meals, saying your prayers and taking your vitamins.*

More could mean more inside the gym too, I’m not dismissing that. What the more means is usually more effort and intensity when going for percentage squats instead of taking them as a foregone conclusion. It means pushing harder earlier in conditioning rather than relying on the movements in and of themselves to get you gassed. It means digging deep and really concentrating on holding a tight body position to get you another toes to bar.

And yes, sometimes it means more training. More training comes after everything else has been taken care of.

You’re no longer a novice. Congratulations, you made it. Now, it’s time to really go to work.

*Hopefully someone got the Hulk Hogan reference?