“Having fun is not a diversion from a successful life; it is the pathway to it.” – Martha Beck

Thought of the Day

Now that we’re in June, the youth athletes are getting a little squirrely. With school almost done, beach days, and classroom parties, this can be the hardest month of the year to keep them on task. With this in mind, June is often more about games, movement-focused sessions, and basic physical literacy. The old way of keeping things routine and boring doesn’t work too well.

We’re focusing on creating a fun and engaging environment while still moving our athletes forward. Animal races, med ball relays, and reviews of some favourite movements will be staples of this month’s program. Having fun will allow them to keep progressing and help them enjoy the session—even with summer just a step away.

Over the weekend, during my dojo instructor course, we talked about this. All the coaches there who primarily work with children know how wild things can get this time of year. It’s our job to keep things engaging. When we were kids, this wasn’t often a consideration—but we now understand that while having fun, we can actually learn much more.

This means that fun isn’t a distraction—it helps move the game and our skills forward. As a coach, this really tracks for me, because I always see better results when I’m personally having fun. Back on the judo mats, many of my instructors were surprised I learned any judo—because I was having so much fun! Even at Judo Nationals this year, some of my Team BC teammates commented that I’m the happiest guy in judo.

In CrossFit and on the mats, it should be fun. There will be hard moments, but even those can beat the heaviness of life.

It’s a great opportunity to learn, grow, and move your game forward. Don’t lose sight of that—even when you’re getting a little squirrely in your own life. A fun and engaging environment is going to be the best for your youth athlete—and for yourself.

How will you keep things engaging and fun as we come to the close of another school year?

Thursday

H: 03-10 Warm up (7 min)

Running warmup:

Quick steps, high knees, butt kick, side slide,

Hamstring scoop, lunges, cossack stretches.

Upper body muscle activation and stretches:

Chest stretch, ring rows, bar hang, scapular raises

H: 10-24 Tech (14 min)

Run:

• (alternative is bike)

Kettlebell swing:

• Breathing pattern

• Hip hinge

• Pressing up and lock out elbows at the top

  Use light weight to practice these, then move up to the workout weight

Pull-ups:

• Beat swings

• Kipping pull ups/strict pull ups/ butterfly

H: 25-45 WOD (Time cap 20 min)

Helen

3 rounds for time of:

Run 400 meters

1.5/1-pood kettlebell swings, 21 reps

12 pull-ups

(1.5 pood = 54 lb; 1 pood = 35 lb)

H: 50 Cool down (5 min)

Notes from TW:

This is a bench mark workout with three essential movements. Classic workout that can be very intensive if you set the goal properly.

Some reference time could help you:

Good Times for “Helen” (source)

– Beginner: 15-17 minutes

– Intermediate: 11-14 minutes

– Advanced: 9-10 minutes

– Elite: <8 minutes

I finished using 14.5 min…

The scheme was 11-10 for kb swing 2 by 6 for pull ups in the first two rounds,  ones in the last round. Run as fast as I can push.