W.O.D. and Endurance Thursday 5/28/20


W.O.D. and Endurance Thursday 5/28/20

“You must expect great things of yourself before you can do them.” – Michael Jordan

The level of effort we will put in today will be relative to what we believe we can accomplish.

If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.

But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.

That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet… we know the rest of that story. What will be ours?

Conditioning WOD

5 Rounds For Time:
30 Reverse Lunges
20 Shuttle Runs w/ med ball 30/20
10 Toes to Bar

This triplet workout is all about building work capacity
With two simple movements and one low-rep, higher-skill movement, you’ll be able to keep moving forward for all 5 rounds with little to no breaks
We expect this workout to take around 15-18 minutes to complete; roughly 1 minute per station

You’ll step back for these lunges and alternate legs each rep
There is no weight for this station – you’ll just use your bodyweight
The back knee should touch the ground in the bottom
Reach full extension at the top before switching legs
You’ll complete 15 reps on each leg per round

Set cones 30ft apart for this station
Every time 1 point of your body touches behind this marker, count 1 rep
You’ll complete 20 shuttle runs with a med ball

While this can be a challenging movement, the reps are designed to be fairly low here
Choose a number or variation that you can complete with 1 break max per round
See below for movement subs

250 Meter Row
250 Ski Erg
600m Bike

Reduce Reps
Feet as High as Possible
Knees to Elbows/Chest/Waist
Toes Raises Video
Weighted Sit-ups
Reverse Burpees

The big thing to aim for in this workout is large sets of toes to bar
The number is right in that range where you could try to push for unbroken sets throughout
Adjusting your shuttle run pace can help you get outside your comfort zone on the toes to bar
If you are confident with unbroken toes to bar for all 5 rounds, the question is how fast can you move on the other two stations while still performing unbroken sets

Consider the following approach for effective pacing:
Perform your first set as a controlled, but respectable pace
Look at the clock after your last toes to bar and note the time
Let’s say, for example, that the clock reads 3:00
3 minute rounds (or under) is now your goal for the remaining 4 rounds
You would look to finish your next rounds at or under 6:00, 9:00, 12:00, and 15:00
Set your target in round 1 and try to repeat it on rounds 2-5
These small checkpoints can help keep you on track by keeping you focused on the current round

CFR Endurance WOD -25min cap

3 rounds for time of…
20 Toes to Bar
40/30 Calorie Machine
60 Stationary Lunges