Yancy Camp Workout 568
Rob Cashell responded to my Yancy Camp Athletes & Coaches Facebook post requesting I touch on the “flushing to green” strategy again. This is absolutely one of my favorite strategies we can practice ourselves and also teach to our kids. Look at it like this my friends, we spend our time in either the green, yellow, or red zone.
Green zone – Your day is going exactly how you want it to go. Your morning went great, traffic is light, things at work are making you happy, you’re getting credit for the work you’re doing, you and your spouse are getting along, everything you see on the news makes you happy, everything in your neighborhood makes you happy, you’re happy with things you’re seeing on social media, your kids are dominating the day just like you want them to and they are being good followers of your direction, etc. In sports and training – you conquer all the obstacles out on course, the gym isn’t packed and everything you want to use in the gym is always available, you hit a line drive and it makes it in to a gap, you throw a strike and the ump calls it a strike, you throw a great pass and the receive catches the ball, and I could go on forever! You get the point.
Yellow zone – Something in any of the areas I listed above (and any number of other areas) gets out of whack – someone cuts you off while driving to work, you step in a mud puddle on the way to work, something at work makes you angry, you wife or husband says something that upsets you, your kids say or do something that fires you up, someone parks too close to you in the parking lot, someone cuts in front of you in line, you throw a strike and the ump calls it a ball, and I could go on.
Red zone – Something that happens to take you in to your yellow zone happens again or something more drastic happens, you don’t get yourself flushed back down to green, and it escalates. This pretty much summarizes the red zone!
In most cases, we’re letting others control our emotions when we find ourselves in the yellow or red zones, and in most cases, there’s no reason why we shouldn’t quickly flush back down to green. It’s natural to hit the yellow zone from time to time. Anyone who tells you they spend 100% of the time in the green zone isn’t being truthful. Instead of handling the situation productively, we get frustrated and beyond. For many, they think it’s normal and okay to hit the red zone. As long as people don’t do anything illegal, there’s no rule against hitting the red zone, but it’s going to be a crutch that’ll hold you back at various times in your life. I’m coming at you with this message because I want you to know that developing the ability to quickly flush to green can dramatically improve your day to day life. Developing the ability to talk through things in a rational manner can 100% be life changing. I’m confident that developing or improving your ability to hit the pause button and flush to green when working through situations and issues from the green zone will improve your home, community, and work life.
Think about all the situations that send you to the yellow zone and then to the red zone. Just being aware of what zone you’re in will help you improve or develop your flushing back to green ability.
When your spouse, kids (soooo important for our kids to develop this ability), friends, and co-workers see you spending your time in the green zone and quickly flushing to green when the you know what hits the fan, they will feed off and gravitate toward you. In closing, of course there are emergency situations that warrant the red zone but in most cases, having the ability to flush to green quickly is game changing. I learned how to work on this strategy during a Brian Cain mental conditioning seminar and I’ve been working hard to improve in this area ever since. Much love – Yancy
Workout 568
Phase 1:
ABCD running mechanics work x 5min – hit the ABCD’s for appx 100m. Even if it gets boring, hit the A & B phase without covering any distance, then then cover the 100m with the C & D phases. Continue repeating for a total of 5min.
Versa Loop warm-up x 2 rounds (you can find this warm-up video in the Versa Loop folder in your online Video Library)
Finish phase 1 w/3min of versa loop side step – 5 steps one direction then reverse – continue x 3min
Phase 2:
Fartlek incline/hill training
15% incline or hill x 1min at zone 4 above lactate threshold effort
2min at low end zone 3 effort
15% incline or hill x 2min at zone 4 above lactate threshold effort
4min at low end zone 3 effort
This completes 1 round.
Continue repeating for a total of 5 rounds.
*For rounds 2 & 4 I want you carrying weight
*If outside, the descent will be your low end zone 3 efforts
*If inside, maintain 15% incline for the low end zone 3 efforts
*If going by heart rate or by feel, stay honest with both efforts – stay in the zone. If your pacing slips in both zones as the rounds progress, that’s fine (and normal.
*If you got this phase 2 in last week during workout 565, I want you tracking your zone 4 & 3 efforts/pacing during rounds 1, 3, & 5 (rounds without the weight) and compare to all 4 rounds from last week.
Phase 3 (big change compared to last week)
Step-up w/overhead press x 10 – 5 each side (see video in video library)
Elbow plank w/side to side roll x 20 – 10 each side
Sandbell/bag/disc squat jump w/low throw x 10 (see video in library – dead ball or med ball can be used in place of sandbag)
Burpee (strict form) x 1min for max reps
Dead lift x 6 (If possible, progress the weight compared to last week)
This completes 1 round.
Continue repeating for a total of 5 rounds.
