Tuesday 200114

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“Part Time”

Complete 3 rounds for time:

12 Lateral Dumbbell/Kettlebell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell/Kettlebell Snatches, 70#/50#

21/15 Calorie Assault Bike

2:00 stagger for bigger classes


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Kelsi looking strong!

This is an expert from an email CompTrain sent us and we thought it was beneficial for all of you to read!  Hopefully, this helps you guys understand the different parts of the class and differences in workouts, when to go hard and when to ease back so that you are learning and improving new skills.  We want you guys to be methodical about your training so that you are getting the most out of it! CompTrain says it best, “We want them to move better, get stronger, and develop skills that will make them more functional and healthy humans”.  Who doesn’t want that?!?

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Practice? Training? Or Competition?

Practice is skill work completed with a low heart rate, under low loads, with the goal of improving our movement. It’s rowing 500m not for time, but for stroke quality prior to “Christine.” It’s sitting on a plyo box and drilling rope climb footwork for 10 minutes before “Glen.” If your athletes recognize these parts of class for what they are—practice—they’re more likely to approach them accordingly and make progress.

Training is where we practice the practice. It’s done with heavier weights, a high heart rate, and the goal is to improve engine or strength. It’s where our athletes challenge their skills with intensity, while maintaining thoughtful execution. You can help them understand the difference between training and competing by posing the question: “During your workout, are you trying to beat your PR? After class, are you checking the whiteboard to compare scores with other athletes?” If the answer is yes, your members are not training, they’re competing. Training is about about being better for tomorrow, not winning today.

Competition is a full send. Every once in a while we do want our members to compete, either against others in class or their own PR. For one, it’s fun. But it’s also a useful yardstick of ability that our athletes can use to improve. If the pull-ups were the limiting factor in “Helen,” they come away with something to practice. If the weight slowed them down in “Diane,” they can work on their strength. As a coach, your job is to help your athletes understand when they should be competing, then help them use those days to pull out new opportunities to practice and train.

Talk with a coach next time you are in class if you have any questions!

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