W.O.D. and Endurance Thursday 1/24/19

23
Jan

W.O.D. and Endurance Thursday 1/24/19

With “Cindy” smack dab in the middle of of this workout, we have a nice balance of cardio, bodyweight, and weightlifting movements. The weight on the barbell should be a load that athletes are capable of cycling at least 15 repetitions unbroken when fresh. These will likely be small sets or singles within the workout. One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. Looking for a variation that allows for no more than 1 break on the pull-ups and push-ups today. If short on rowers, stagger by 2-3 minutes OR make 2 different large groups, one starts on the rower, one on Cindy. If unable to row, either wait for one to open or complete equal calories on the ski Erg.

THE WHY
No aspect of functional movement is more important than their capacity to move large loads, long distances, quickly. The load, distance, and speed of a movement like the snatch makes its a high power, and therefore a high intensity exercise, giving athletes a lot of bang for their buck. The snatch is also requires nearly every aspect of the 10 general physical skills in some capacity, making it a movement with a high return. Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy are all key components of this Olympic lift we do so often.

As many rounds + reps as possible in 20 minutes of…
21/15 Calorie Row
3 Rounds of “Cindy”
10 Power Snatches 115/85

ROWER
Upper Back
How we do one is how we do the other on the rower and snatches. If we maintain a good, upright back posture on the rower, we are more likely to maintain that on the snatches. Pulling the shoulders back and keeping the chest up also allows athletes to breathe more effectively, making the workout more manageable.

AIR SQUATS
Foundation
The foundation of a good squat comes from the feet. When we lose our arch, we lose our foundation. The way we can find a strong arch is to establish the foot tripod. We do this through maintaining contact with three points on the foot. The big toe, the pinky toe, and the heel. Throughout the whole squat, we’re looking to have these three points glued to the floor.

PULL-UPS
Tripod
While we only have two points of contact with the bar (our hands), we can think of creating another point of contact to round out the pull-up tripod. This connection happens when both feet or legs touch each other. When the feet are tight, athletes have better control of their body as they navigate the bar. It is common to see the feet come wide apart. The goal today is to keep the legs tightly pressed against each other during the whole kipping motion.

Movement Substitutions
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows

PUSH-UPS
Tripod
Let’s think of our tripod on the push-up in terms of our bottom position. With a tight body, the three points of contact we want here are the chest, hands, and feet. Chest contact ensures we have met the full range of motion. Our hand position should be far enough back to allow for a vertical forearm when viewed from the side. Our feet are placed between the hands and serve as part of our “plank foundation”. Keeping this to three points of contact means keeping the waistband off the ground. If the waistband comes into contact with the ground, it is likely that athletes have lost a straight body position.

Movement Substitutions
Reduce Reps
Push-ups to Box / On rings / Bar in Rack

POWER SNATCHES
Slack Out: Pull Up Into Position
Before starting each rep, athletes will want to pull slightly up on the bar and into position to “take the slack out of the bar.” This involves pulling the hips down and chest up at the start of every rep. When athletes don’t set themselves into position before each rep, the back does most of the work. When athletes take the slack out, the legs become the main mover and the hips and shoulders can rise together.

STRATEGY
This workout is designed to have very view sticking points. Athletes will always be moving on the rower. “Cindy” has small rep schemes and changes between the upper body pull, push, and squat. Finally, the snatches should be a weight where a quick single is always there. The goal today is to keep moving for all 20 minutes. Most athletes can expect to be somewhere in that 2+ or 3+ rounds and rep range.

Use the first round as a feeler. Steady, moderate pace on the rower. Break the push-ups into 2 sets if needed. Fast singles on the snatches. Those three things will allow athletes to keep moving and get a lot of work done in these 20 minutes.

*Reminder – 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.

CFR ENDURANCE WOD – 30 MIN

*Reminder – 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.

CFR ENDURANCE WOD – 30 MIN

As many rounds + reps as possible in 30 minutes of…
25/18 Calorie Bike
5 Rounds of “Cindy”
10 Power Snatches 95/65