W.O.D. and Endurance Thursday 1/28/21
*The Daily workout and endurance will be the same today
DAILY MINDSET
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted.
Conditioning WOD – 35 min cap
5 Rounds For Time:
500/400m Row, 400/300m Ski, 1200m Bike (your choice)
30 Kettlebell Swings (55/35)
30 Single Dumbbell Box Step ups 24/20 R/L=1 rep
WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION
- This longer conditioning piece resembles the format of the benchmark workout “Kelly”
- We expect this pacer workout to take around 20-30 minutes to complete
- Cap this 5-rounder at 35 minutes
KETTLEBELL SWINGS
- These swings finish all the way overhead
- Choose a weight that allows you to clear this station in 1-2 sets
STEP UPS
- Alternate legs every rep for a total of 15 each leg
- Open hips at the top of the box, standing up
GENERAL WARM-UP [5:00-12:00]
Warmup Machine
400 Meters Easy (1200m Bike)
2 Rounds
30 Seconds Active Samson Video
30 Seconds Active Spidermans Video
30 Seconds Inchworm to Push-up Video
30 Seconds Down Dog Video
MOBILITY [12:00-15:00]
Pigeon Pose + Lat Reach: 90 Seconds Each Side
Video
TEACHING [15:00-20:00]
KETTLEBELL SWINGS
The Feet
- The feet lay the foundation for every movement today
- During the kettlebell swing, let’s think about keeping the feet firmly planted on the ground during hip extension
- One common fault in the swing is that we’ll “roll forward” onto the toes instead of snapping the hips
- The hips can still extend in this position, but they do so from an off-balance position, which limits our power
- Check out the Daily Video for more on this teaching point
Movement Prep
With Lighter Weight:
- 10 Russian Kettlebell Swings
- 5 Full Kettlebell Swings
With Workout Weight:
- 6 Russian Kettlebell Swings
- 3 Full Kettlebell Swings
PRACTICE ROUND [20:00-25:00]
1 Round
With Workout Weights:
100 Meter Machine (300m Bike)
6 Kettlebell Swings
6 Box Step Ups with DB
STRATEGY + WOD [25:00-60:00]
ENERAL
- The only station we’d stop moving on in this pacing workout is the kettlebell swings
- For this reason, approach the machine with an intensity that allows for big sets on the bell
- Shoot for 1-2 sets on each round of swings (30 or 20-10)
- The more confident you are on the bell, the faster you can afford to step up and use the machine
- At the end of the day, just stay moving MODIFICATIONS
KETTLEBELL SWINGS - Single Arm Russian Dumbbell Swings Video
- Odd Object Ground to Overhead Video
- Single Arm Dumbbell Devil’s Press Video
- Single Arm Dumbbell Snatch Video
BOX STEP UPS
*Step Back Lunges