Team W.O.D. Wednesday 3/6/19

5
Mar

Team W.O.D. Wednesday 3/6/19

DAILY MINDSET
“As you start to walk out on the way, the way appears.”

Uncertainty can be a show stopper.

What we crave is validation. A sense of being on the right path. Yet this desire creates an illusion, that progress is a visible path. An actual thing we can put our finger on.

An analogy to use is the actions of the stonecutter.

The stonecutter lines up the break the stone, and takes his first swing. Followed by his second, his third, and his 100th. And from the 1st to the 100th, there’s nothing visible to be seen on the outside. No cracks, no indications. Nothing. But the stonecutter holds faith in the process, and continues.

Low and behold, the stone breaks on the 101st blow. And although it was that final swing that finished it, it was the 100 swings before that set the stage. The stonecutter was moving forward with every repetition, invisible to the eye.

If the stonecutter was banking on visible progress, he would never make it to the 101st blow. The paradigm shift is this: put less attention on chasing the results. And instead all of our attention, into the process. The results will take care of themselves.

GENERAL

  • Athletes will switch out following full rounds
  • Count rounds after one athlete finishes the 9 burpees
  • Use chips or tally marks on a board to keep track
  • Rounds are meant to be fast and furious
  • Focus today is high intensity with full ranges of motion
  • If not enough athletes for a team of 3, teams of 2 can be formed but will need to take an extra 90 second rest before proceeding to imitate a 3rd athlete and maintain the stimulus of the workout. 1 person teams should join another team and shadow another athlete, when they go you go, when the rest you rest. Otherwise they may complete a round as fast as they can, then rest 3 minutes between rounds to imitate another athlete as well.

KETTLEBELL SWINGS

  • Choose a weight you’ll swing unbroken the whole workout
  • Ok for teammates to use different weights

BURPEES

  • We’ll jump and clap to full extension on each rep
  • Hips, shoulders, knees, and ankles in line at top
  • Chest and thighs to ground at the bottom

LOGISTICS

  • In Unable to Ski Erg:
    • 15/12 Calorie Bike or Rower

Team Conditioning WOD – 30 minutes

Teams of 3…
As many rounds + reps as possible in 30 minutes of…
15/12 Calorie Ski Erg
12 Kettlebell Swings 70/55
9 Burpees

Complete full rounds before switching teammates

SKI ERG
Fast Start
The Porsche 918 Spyder can go from 0-60 MPH in 2.2 seconds. We can channel our inner Porsche today as we look to start the erg up quickly. The hardest thing to do is to get the erg moving from its resting position. It takes the most energy, but luckily we are coming off some rest. Putting that initial effort in pays off greatly, as athletes will clear their machine quickly.

KETTLEBELL SWINGS
Speed
There are a couple different options that help with speeding up or slowing down the swing. We’ll talk about the way up and the way down.

The arcing motion, where the arms stay long throughout the movement, takes a little longer, but gets a lot of legs involved. The snatch motion, where the elbows get high and outside following the hip pop is quicker, but can be more taxing on the upper body.

On the descent, letting the bell float down uses gravity and is slower than pulling the bell back between the legs with the arms.

Athletes can implement any one of these to go faster or slower. For today, the snatch up and pull down is definitely faster, but arcing and letting gravity help out may give athletes more time to breathe following the ski erg.

BURPEES
Speed
Just like there were a couple different speeds on the kettlebell swing, there are also a couple with the burpee.

The steady state burpee, one we could move all day with, involves a little bit of a slower cycle time. Athletes will let gravity get them to the ground, hang out for a second and then pop up. There is often a pause at the top as well to breathe before flopping back down to the ground. This is the burpee equivalent of the arcing kettlebell swing and float down.

The bouncing burpee is a quicker variation of the movement. It involves almost no time on the ground or in the air. Instead of letting gravity do the work on they way down, athletes actively drop to the floor. Instead of pausing on the ground, athletes almost “bounce” off the floor. This is not something we’d be able to maintain for very long, but a workout like today supports this type of method.

Range of Motion
Preserving range of motion will be important. Just moving fast is not as impressive as moving fast and well. At the bottom of the burpee, athletes should have their chest and thighs on the ground. At the top of the burpee, athletes should get some air under the feet, clap overhead, and reach full extension of the hips and knees.

STRATEGY
GENERAL

  • We’ll be resting twice as long as we work
  • Roughly 1:15-1:30 of work and 2:00-3:00 of rest
  • Athletes can expect to get somewhere between 5-8 rounds each
  • Make transitions between movements quick

Ski Erg

  • Reset the monitor each round
  • Next athlete can be on the ski erg waiting for partner to finish
  • Start with a sprint and then settle to a fast pace
  • Going fast gives here us the biggest return
  • Most important movement

KETTLEBELL SWING

  • Go unbroken here
  • Focus on your breathing
  • Being smooth here will help you move faster on the burpees

BURPEES

  • Turn the brain off and go
  • Move quickly, but hit that full range of motion
  • Second most important movement behind the ski erg