A reflection on coaching thus far this month...
I have enjoyed the new comers!! I love On Ramp, I love seeing people "get it" and fall in love!
I enjoy coaching a new movement, even if I am not good at it. It is important for us all to see our "holes" and work on our goats. Practicing hand stand walking, getting upside down, attempting to walk on your hands etc... does a couple of things 1) you step out of your comfort zone. 2) it builds community; you have to engage, talk to your spotter and support one another.
Every day cannot be Deadlifts, Back Squats and Front Squats. I am very sorry to say. We are in a BS program adding weight every week (two times a week). But we cannot do this 7 days a week. Lately, you've seen more Overhead Squats - and some have skipped this day. Why? Did you know OHS help your snatch and work your core? And let me not forget - IT IS STILL A SQUAT!
Today several people came in without every knowing how to do a bar muscle up or ring muscle up - but they left with information on how to work on it. Some learned the first part of butterfly pull-ups. Some learned how to kip on a band. Matt linked 3 muscles ups and Nate 2 muscle ups FOR THE FIRST TIME.
SO STOP BEING A CHERRY PICKER (AKA looking at the workout and DECIDING not to come). THE RESULTS ARE IN THE DAILY GRIND. But your snatch won't get better without OHS. Your pull-ups won't get better without practice. You won't get faster without running and sprint drills.
WOD for 2/16/2017
HANDSTAND WALK OR HSPU PRACTICE USING PARALETTES TO GO INTO HS/ DEFICIT HSPU
SNATCH BALANCE 6X3 BUILDING WEIGHT
BACK SQUATS 3X5 ADD 5-10LBS
Tabata Double Unders