Black Box Fort Worth

And then it was over. Today marks the end of the Caffeine/Alcohol challenge we started 4 weeks ago. What does this mean? No, it doesn’t mean drink a pot of coffee for breakfast and drink your weight in beer for lunch.

It means you are now aware of the affects these two things have on your body. You now have an awareness and also know what its like to live without them. Pretty easy after all huh? Now, march forward with your new responsible habits and lets all try not to let things get out of control again ok? Thanks for your help.

Workout:
Clean pull-unders x 3
Clean x 3
Followed by:
4 sets:
200m run
8 box jumps
3-6 strict pull-ups

Weightlifting:
Clean Pull Unders x 3
Clean x 2
Back Squat x 6

Workout:
Kb complex x 3 ea. double swing-double clean-double snatch

Single Leg Deadlifts x 6

Followed by:
3 rounds 1 min rest
max plank
100 m farmer carry

Workout:
Pwr Snatch + OH Squat 1+3

Hand Stand work + L-Hang 7 min accumulated

Followed by:

3-2 min round, 1 min rest
30 sec box jumps
30 sec wall balls
repeat, match reps

Weightlifting:
Sn Pull Unders x 3
Pwr Sn +OHS x 2+3
Sn Pull x 8 seconds up and down

Workout:
Box Jump Circuit 4 x’s through

Turkish Get-ups x 5
Turkish Get-up sit-ups x 5

Followed by:

3-4xs through no rest
2 min intrerval jump rope
5 kb snatch
5 burpee

Weightlifting:
Pwr Cl+PP x 2+2
FS+Jerk x 2+1
RDL x 4

Yesterday we talked a bit about creating temporary behavioral change by using a group challenge. Using the power of a group is something we should all leverage as part of the BlackBox Family. If even just one person becomes aware and is able to shift only slightly in their behaviors then the challenge was a success.

For example, if at the end of this week, Erik and Anthony don’t go immediately back to drink 2 pots of coffee a day then i would consider this challenge a success.

So, we should leverage the BlackBox family to accomplish some other temporary behavior changes. The last one was my choice but now i want to get you involved. What are some things you want to become aware of?

Workout:
Pwr clean x 3

Front Squat x 4
Weighted pull ups/max pull ups x 5

Followed by:
1000 m row
full recovery
3 min airdynn

Will and I spend some quality time in the morning and over the last year he and I have gone back and forth over when and how he is going to make a change to his lifestyle. Most weeks would consist of tuesday him tell me how much he ate and drank over the weekend and thursday how much he was going to eat and drink over the weekend.

Recently, however; things have changed. Maybe its because he has a wedding coming up or because his fiance is putting the pressure on but he has committed to 45 days of good eating and staying off the drink. In just a week he says his clothes are falling off and he can feel a difference. How does this relate to you?

Well, I want to talk about behavior change and what that might mean to you. We are nearing the end of our caffeine and alcohol challenge and i want you to ask yourself a question: After this challenge ends, will your behavior change going forward? The problem with challenges like this is that you can hold your breath and gut it out till the end only to jump back on the wagon and get back to your pre challenge habits.

My hope with doing a challenge and including you in it was to help you first create awareness. Then create a change in habit. Awareness is the first thing that comes when you try to change your life. You must know how the previous habits affected your life (includes attitude, energy, mood, etc..)

The change becomes solid when you have consciously and unconsciously committed to the changed habit. Looking forward this means that you no longer are triggered to want caffeine in certain situations (for example, upon waking… no thats not a special occasion). I’m not saying that you can’t ever drink caffeine or alcohol again but i want you to be conscious of what triggers you. Now that you know the consequences of getting carried away with caffeine you may want to be a bit more careful with your habits moving forward.

Workout:
Kb Swing x 6
Lateral Hops x 6
Weighted Lunges x 6
Followed by:
400 m run
15 thrusters
2 min rest
200 m run
15 thrusters
90 sec rest
100 m sprint
15 thrusters

Weightlifting:
Muscle Sn x 3
Sn Drops x 3
BS x 6

Workout:
Clean and Jerk 1+1
Single leg Squat x 6
Max plank x 3
Followed by:
Max box jumps in 30 sec.
rest 1 min
Tabata Wall balls

Now that the state meet is over for you weightlifters, its time to dig in a correct some faults and recondition you.
Over the next couple weeks and months we will be working to refine your technique through assistance exercises and using good technique with manageable loads. This is the time to focus on doing things right.

I have found myself saying this over the last couple weeks. Doing it right feels bad cause you have been doing it wrong for so long. Now its time to start doing things right and its not going to feel great but the investment is worth it in the long run.

We will also be increasing volume of your strength work as that will give you a base to train harder in the future. Its gonna suck the first couple weeks but thats the way it goes…

We will be working technique and volume through our meet on Feb 23 with the goal of hitting some big numbers come May and the Lock and Load in Van Alstyne. Ready?

Workout:
KB snatch x 5

Turkish Get up x 5
Max pull ups/weighted pull ups x5

Followed by:
5 rds
2 min rope
6 step ups

Weightlifting:
Clean Pullunders x 4
Hip Clean x 2
FS x 5

Workout:
Double KB Clean x 5
KB Rack Squat x 5

Med ball Wall throws x 6

Followed by:
Option A
9-10
10sec sprints on airdyne, full recovery

Option B
3 rounds of
3 – 15 sec sprint
5 burpees after every sprint
full recovery

Weightlifting:
Jerk Step Throughs x 4
Pwr Jerks x 2-3
Cl Pull Knee +Hip x 3+3

Welcome our two newest State Champions back to BlackBox. Kris and Sonia went above and beyond to become the new state champions in their divisions!

Workout:
5 min Jump rope skills

Broad Jumps- fewest jumps across gym
Weighted Lunges x6

Followed by:
3-4 rds
20 wall balls
10 renegade rows