I hadn’t intended to train this morning. On the board to coach, I arrived in the box on cue at 0545 to get it set up, put the WOD up and motivate myself before meeting the athletes. As they arrived though, it was immediately obvious that the energy was lacking; you could feel it in the conversation, you could see it in the way people moved through the warm up and the drills. Early mornings are always tough to gauge anyway; you can’t give the same energy to a 6am session as you can for an end-of-the-week Friday night extravaganza, for example. As coaches, we have to be able to read the athletes and the group as a whole, and balance accordingly in order to get the best out of them.
So, I started slowly with the warm up, gradually trying to increase the tempo and enthusiasm; we upped the music; we chatted about 17.2 and about what might come up on Friday in 17.3. Nothing. Sure, everyone was working but there was no intensity.
So, I did what every good leader should do and decided to get stuck in and lead from the front. Picking one member of the group, Jav (and we’d gone head to head the night before in 17.2), I decided to really go for it, despite my rather sore glutes and generally fatigued state.
I’d love to say that by getting amongst it and giving my all I was able to motivate the group. I’m not entirely sure I did though. This is an area that I will revisit shortly. One of the factors is that despite training every morning together, they don’t even know each other’s names (some do) or anything about each other. In order to generate team cohesion and a sense of camaraderie, this has to be a baseline; like I said, more to follow.
I also had the evening class tonight but they’re a completely different kettle of fish altogether!
- 4 x 12 Bulgarian Split Squats (per leg)
- superset with 4 x 6 Straight Leg Kettlebell Deadlift (Single Leg)
2 x 12kg / 12kg / 12kg / 12kg (so, 24kg each time)
After last night’s lunges, my glutes and quads were wimpering throughout. There would have been no point trying to go heavier.
- 30 x Push Press @ 50kg
- 20 x Wall Balls @ 9kg
- 10 x Box Jump Overs @ 24″
- 200m Run
Total: 3 + 20
I really pushed the pace on this one. The only thing to have any breaks were the push presses, broken in to 10s and 5s each time, never less – these slowed me right down. All Wall Balls unbroken and fast. Box Jump Overs were consistent. This surprised me quite a bit given how tired I feel. It does show that your body will do what your mind tells it.
The evening class. Determination in spades.
- Pre-WOD: 1 x Banana
- Breakfast: 60g Spelt Wheat / Oats with 250ml Protein Milk + 25g Whey Protein
- Lunch: 3 x Scrambled Eggs, 70g Spinach, 90g BBQ Chicken Breast. 1 x Banana.
- Dinner: Sunday Leftovers!! (love it!) of 2 x Lean Pork Sausages, 2 x Roast Potatoes, Parsnips, Carrots and Gravy
- Snack: Battle Oats
- Pre-Bed: 90g BBQ Chicken Breast