EMOM Protocol for Training — CrossFit Alioth

AO: Top Rope

DATE: 10/14/2020

WEATHER: 56 degrees, clear skys, 9 mph winds

PAX (34): Slow Pitch, The Big One, Patton, Birdman, Roll Bar, 40 oz., Cataracts, Tube Socks, Skipper, Magic, U-Haul, Beta Max, FDIC, The Curse, Black Flag, Wentworth, Bubbles, Grillz, Convoy, Merch, Spacebar, Nightcrawler, Griswold, Biff, Short Sale, LPC, FNG (Boomerang), Tombstone, Roadhouse, Scrapper, Wait Time, Cheers, Seabiscuit, Hard Hat.

Q: Hard Hat

Welcome: After a large pre-run group (9?) returned, it was clear, there were quite a few dudes showing up for this beatdown. That’s cool, minor modifications were made to accommodate the large group. At 5:30, QIC took charge and asked if there were any new guys. One FNG was present, Matt. Since there was an FNG, YHC provided the mission and core principles. Then had everyone mosey to the parking lot closer to the playground. On the mosey over, Nightcrawler nudged the Q and reminded him to provide the disclaimer. Good call, it would definitely be needed.

Warmarama: With everyone circled up, the disclaimer was given, then the exercises called out: Toe touch/Overhead Reach x 16 IC, Windmills x 15 IC, Finkle Swings x 10 IC each leg, SSH x 20 IC. Everyone was told to grab a partner for the upcoming routine. The group would mosey to the Cit Bank parking lot and a partner would be needed so no one gets lost on the way there.

Thang 1 – Lazy Dora: In the parking lot, the Lazy Dora was explained. This one was slightly modified on the core work though, with Big Boy situps substituting LBCs. Partners work together to get to the cumulative totals of 100 Merkins, 200 Big Boys, 300 Squats. Partner 1 performs 10 merkins while partner 2 holds a plank. Switch on every 10 until 100 is reached. Then partner 1 does 20 big boys while partner 2 holds feet 6″ off ground. Switch on every 20 until 200 is reached. This one took a long time. Then partner 1 does 30 squats while partner 2 holds an Al Gore pose. Switch on every 30 until 300 is reached. This routine was mostly quiet with just a little bit of mumblechatter. Overall, it seemed that most guys would agree, it sucked. Lots of good burns in the abs and quads. When each group finished, they had the choice of planking, holding an Al Gore, doing Monkey Humpers, or doing a stance in motion until all groups had completed. Once all groups finished, we shook out our legs and got ready to go fast. A Fartlek was explained, and we fartlek’d down the street to the field behind the schools.

Thang 2 – EMOM: 3 burpees on the minute, every minute with AMRAP exercises in between. Music played, and the following exercises were performed until Omaha was called. Travolta Merkins, Bonnie Blairs, Freddie Mercurys, Moroccan Night Clubs, Plank Jacks, Hydraulic Squats. Omaha was called at 6:10 and the group moseyed back to the shovel flags. No time for Mary.

We circled up, counted off, did the name-a-rama, named our FNG (Boomerang), and did announcements, prayer requests, and COT. Nemo has district cross country tomorrow, so send him some prayers and positive vibes. The launch of The Berm is tomorrow, with Birdman leading that site. There are two 2.0 workout options on Saturday, at The Oracle and The Pit. Pray for our brother Nomad in NW Arkansas who lost his son Hudson a couple weeks ago. There will be a future workout dedicated to him #ForHudson.

Circle of Trust: The message provided in the workout was a very condensed version of what follows. The message may not directly apply to all that heard it or read this, but hopefully you can take something away from this message and apply it to your life to help you be a better father, husband, son, friend, or leader in the community. Message from Cael Sanderson:

“I have several parents ask me how to make their kids dominating wrestlers and most don’t listen. They are obviously just expecting me to reinforce what they already think and if I don’t, they don’t listen. They expect me to say the crazy stuff like “have them run sprints around the block dragging cinder blocks, or feed them raw meat, lock them in a closet with a badger, have their five year old do 100 pushups after they finish their 4 hour workout, take them to every tournament possible as soon as they can walk, have a belt ready to whip them if they lose, etc etc.

I tell them that the biggest mistake parents can make with their children in athletics (or anything for that matter) is to blur the lines between why they support and love them. It is very easy for kids to mistake why a parent is proud of them. Kids need to know that their parents love them just because they are their son or daughter.

To help kids reach their greatest potential, they need to know that their parents support their effort–not whether they win or lose. A lot of parents give their kids the impression that they are only proud of them if they win. Parents are the most important people in the world to their kids. Wrestling is already a tough sport. If a kid thinks he has to win to make his parents proud of him–that is a ton of pressure. In my opinion, that is the greatest pressure in the world, especially for a kid. A parent not being proud of you is far more frightening than the scariest opponent. Most kids won’t last long in sports in that kind of environment. And the kids who do tough it out, or have no choice, are usually the ones who develop mental problems. They are the ones who usually end up being labeled “head cases.” The kids whose parents simply expect their best effort in training and in competition are the ones who have a better chance of reaching their potential. My advice for parents who want to help their kids get the most out of sports is to simply support your kids, support their best effort, keep things in perspective for them (wrestling is just a game), reinforce that giving it 100% is the goal and be proud of whatever comes after that. Parents with young athletes, make the kid think it is his idea to wrestle, let him set the schedule and decide how many tournaments he wants to go to. Sure, you can manipulate (bad word) what they think they want to do– but let it be their idea. If your child wants to go to a tournament, make sure he puts the work in to be prepared for it. Make sure he has the grades in school that you want him to have to be eligible for you to take him to tournaments and even to practice. It takes a game plan like that to help your kid go all the way with wrestling.

Nothing will teach your child how to be successful in life better than wrestling. Don’t worry about wins and losses with a young wrestler. If you make it about wins and losses, your kid probably won’t last long enough in the sport to get the most out of it. The ultimate goal of sports should be to get an education and prepare for the rest of your life and of course have fun. Think long term. It’s more common than not that the parents who have their kids going 100 miles an hour are going to be doing well early. Do that if your goal is to have the best 8-year-old wrestler you can. If you want to create a good high school wrestler, or even college, do what I suggested. Of course, there are exceptions to every rule. There are kids who want to compete at every youth intergalactic championship out there. My advice for them would be to take them to a few tournaments but make it a privilege. Hold them back a little so they really develop a love to compete. Tough love is also important to develop a good wrestler. That’s a different subject though. My mom was not afraid to get in my face and let me know if she didn’t think I gave it my best.

For young wrestlers who are reading this–it’s important that you realize that your parents, no matter how much pressure you think they put on you, just want what is best for you. They want you to win because they want to see you be successful. They want to see you be happy. Even if they don’t communicate that message the best–it’s the deep-rooted truth. Know that it is the truth. It is. Know that your parents and family go to tournaments to support you, not to see you win. Knowing that this is the truth, and it is, should take some unrealistic pressure and let you attack your goals–for you. Thanks!

Cael Sanderson; Olympic Gold Medalist, 4x NCAA Champion-Undefeated in College, Head Coach at Penn State


Hard Hat

Fomaha - 3648 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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