W.O.D. and Endurance Thursday 1/10/19


W.O.D. and Endurance Thursday 1/10/19

For anyone new… BE HERE! You won’t regret doing a team workout. You may have negative thoughts running through your head about teaming up with others, but you need to know teams can have all different ability levels and not only still get a great workout BUT you can’t replace the camaraderie formed when doing these. You’ll never know what they’re truly like until you try! This is CFR, and we aren’t your typical gym or typical community. You’ll be surprised how empowering these workouts can be! Just ask another member who has completed them! Be Here!

In this team workout, athletes will either complete the work for time or see how far they can get before the 30 minute cap. The buy-in to the workout is the three rounds of bike and toes to bar. The scored portion today is total reps on the clean and jerks. If teams finish the workout, they can mark 180 reps as their score and write their time in the notes and on whiteboard. Teams unable to finish will simply record total reps completed. The weights should be something that athletes are able to complete at least 20, 15, 10, 15, 3, and 1 repetitions unbroken when fresh. It is ok for teams to have multiple bars on the floor if they plan on using different weights. If unable to use the Bike due to class size, complete either equal calorie row or bike erg

These calories are for teams of 3 guys and girls. For mixed teams, follow below rep schemes:
2 Guys, 1 Girl: 65 Cal Bike
2 Girls, 1 Guy: 60 Cal Bike

For odd number of athletes, teams of 2: Work for 25 minutes or if finished before time cap. Complete 50/35 Cal Bike and 35 Toes bar each round followed by 20 clean and jerks at each weight

We don’t typically want to cap workouts, but long team workouts tend to be the exception. With a typical individual workout during the week, we believe in working with athletes to get the right workout for them in order to finish around the allotted time for the workout or less. All those workouts are meant to be finished. That’s not always the case with team workouts like this one. The goal here is to see how far teams can get in 30 minutes. Some may finish, but most will likely be going for as many reps as possible on the barbell as they can.

Team AND ENDURANCE WOD – 30 minutes

*There will be no endurance workout today as this will be the workout everyone will complete today!
*For those who don’t know an endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

In Teams of 3, splitting reps however desired. (30 Minute Cap)
3 Rounds:
75/50 Calorie Bike
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks 95/65
30 Clean and Jerks 115/85
30 Clean and Jerks 135/95
30 Clean and Jerks 155/105
30 Clean and Jerks 185/135
30 Cleans and Jerks 205/145

The goal of the bike today is to keep the handles and pedals moving as fast as possible for as long as possible. Doing so will get the work at this station done faster. Two ways to keep things moving quickly is to prioritize fast transitions and blast the bike at the finish. As athletes get off the bike, the tendency is sometime to slow down. We want to do the opposite. Knowing we are about to rest and that there is about to be some lag time, athletes can give a quick burst and hop off the bike with the handles still moving quickly. That way, when the next partner gets on the bike quickly with a fast transition, the handles are already moving fast. When the handles are already moving quickly, there is no need for this athlete to start from scratch. They are stepping into a car already at 60mph, not one that’s in park.

First Things First
The first rep of the toes to bar sets the tone for the first set. Jumping into the hollow position, as opposed to starting from a dead hang, can make it easier to find a rhythm. In a movement that is all about rhythm, we can use this method to string together some good sets.

Movement Substitutions
Reduce Reps
Feet as High as Possible
Knee to Chest
Knees Up

We are as only as strong as our foundation. When receiving both the clean and jerk, it is important that the knees do not cave it. Doing so is the equivalent of kicking the leg of a chair in. It makes it much more challenging to support the weight. Driving the knees out with the heels planted makes for a solid base.

Retrace Your Steps
When cycling a barbell, especially in a team setting, the tendency is to move quickly. While moving quickly is ok as long as it looks good, getting the bar to stay where you want it is more difficult. Retracing the same steps on the way down that we took on the way up in a simple way for athletes to keep the bar close and under control. On the way up, the bar stayed on the body. On the way down, the bar should also stay on the body. Think of putting a car in drive and reverse while keeping the tires on the same track.

While each team will find a strategy that works for them, some blanket recommendations and breakup options are below. As always, the goal here is to move fast and switch off before the athlete working begins to slow down.

75/50 Calorie Assault Bike
Switch Every 7-10 Calories (7-10 On / 14-20 Off)
Switch Every 15-20 Seconds (15-20 On / 30-40 Seconds Off)

50 Toes to Bar
2 Sets Each:
Partner 1: 10-8
Partner 2: 8-8
Partner 3: 8-8

3-4 Sets Each:
Partner 1: 5-5-5-5
Partner 2: 5-5-5
Partner 3: 5-5-5

30 Clean and Jerks
First Two Sets: Switch Every 5-10 Reps
Middle Two Sets: Switch Every 3-5 Reps
Last Two Sets: Switch Every 1-3 Reps