12.19.12 Power Endurance, Competition

Workout 1
5 minute easy ride, run, row, jump rope, etc.
3×5 Wall Squat
2×20 Squats
3×5 Split Jumps
4×15 Goblet Squats
Jump Warm-up (variant)
4x “T” Jumps (each rep = 5 jumps) – 2 sets
4x “W” Jumps (each rep = 8 jumps) – 2 sets
4x “Z” Jumps (each rep = 6 jumps) – 2 sets
60m of 10s FLR + Broad Jump (coach determines FLR time)
15m KBS/Broad Jump @ 20# (see photo) + 15m Sprint
15m KBS/Broad Jump @ 30# + 15m Sprint 
15m KBS/Broad Jump @ 40# + 15m Sprint
15m KBS/Broad Jump @ 50# + 15m Sprint
Rest while partner goes
3 sets each
6x TGU +
12x Toes-to-Bar +
24x Split Jumps
AMRAP in 15 minutes
Cool Down
Workout 2
Competition Workout 
9x Box Jumps (30″/24″) +
12x KBS (70#/50#) +
15x Wall Ball (20#/14″)
5 rounds for time
Coach’s Comments
I am very proud of everyone who participated in last night’s competition. The more of these we do the more I realize how awesome we are; how awesome GP has become. Every gym has their outliers; a few athlete’s at the top who are freaks. These are typically coaches though. A more realistic method of rating a gym’s success should be the level of performance of the average athlete who is NOT a coach; the 9-5er who makes fitness a priority within the context of their job, family, and the rest of their lives. Coaches are suppose to be fit. Coaches have time to train and don’t have to commute to the gym to workout. We’re already there. When athletes who are not fitness professionals perform well they reflect through them the training methods they give themselves up to on a daily basis. I love to see James do well. I love to see Katie Wade kill it. But I’d much rather see Marcus, Bob, Kian, Shari, George, Xeve, Tony, Tammi, and Jordan do well, because it’s not as easy for them, yet they still represent themselves in a most extra-ordinary way.
We’re so solid from top to bottom and it showed last night. When an athlete who is not a trainer beats athletes that spend their entire day in the gym, I can’t help but believe we are on the right track; that the training is justifiable, genuine, and real. Congratulations to everyone. 

This exercise was something we came up just a couple days ago. We’re simply calling it a KBS/Broad Jump. Basically do a normal swing, but instead of pulling the KB up vertically push it out horizontally and allow it to carry you through the air. That’s the easy part. It’s the landing that requires the most effort. Be sure to keep the back flat and land with control. For many there was so much momentum they were collapsing forward.

Erin, like so many, was so nervous before the competition. I told her there is no better feeling than the one you get when you realize you’ve stepped out of your comfort zone. It’s what makes us feel alive, human, and vulnerable. But it’s also where we grow and answer important questions about ourselves. Truly, REAL training, real life for that matter, begins where our comfort zone ends. Great job Erin. You destroyed that workout.

Tony eyeing the target and showing good depth in his Wall Ball.

There are several schools of thought when it comes to preparing for a competition. The first is you can trust your instincts and know that you have what it takes to do well no matter what the workout is. This level of confidence affords one the ability to perhaps NOT practice and to simply just do it, even though they know what the workout is and have every opportunity to do it. The second school of thought is to use every resource and ounce of time you can to prepare, practice, and strategize so that when the moment comes you have an understanding of what to expect, how you should feel, and what, if anything, is left in the tank for the sprint at the end. I personally operate on the ladder side of the equation. James took the former. And while he did exceptionally well, I thought a couple run-through would have served him well. No matter what he grew from the experience. 


Visit our Facebook page to view more photos from the competition last night.