W.O.D. and Endurance Thursday 6/3/21


W.O.D. and Endurance Thursday 6/3/21

**“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Back Squat Strength

30 minute clock

For Load:
3 – 3 – 3* – 3 – 3 – 3* – 3 – 3*- 3 – 3*

*Score = the sum of the 4 loads marked… 3rd, 6th, 8th, 10th set of 3 reps

*Complete a set every 3 minutes to maximize the weight used and strength gainzzz

*if time at the end, aim to fit in the extra core work programmed today

WORKOUT BRIEF [0:00-5:00]
Lift heavy. Going below parallel.
Athletes will lift every 3:00. This workout will run for 30:00.
Failed sets count as a set.

**Limited Equipment Options:**
Team up into partners or groups of three:
Ath #1: Lifts at 0:00
Ath #2: Lifts at 1:00
Ath #3: Lifts at 2:00
Ath #1: Lifts at 3:00
And, so on…

If racks are not available, change the movement to a Front Squat from the floor with a :5 pause in the bottom. This will be a lighter load, but the pause will make it more challenging.

GENERAL WARM-UP [5:00-10:00]
**Mobility & Activation**
Banded Warm-Up Series (5 reps each) [Video](youtu.be/TSoXLYScjJo)
:30 Banded Good Mornings [Video](youtu.be/qS2PveiBtpM)
:30 Active Spiderman & Hamstring Stretch [Video](youtu.be/8veZcBi4ZMo)
:30 Inch Worms [Video](youtu.be/gDweumAbvfQ)
10 Squat Therapy Reps (:5 down, :2 second pause, stand)

SPECIFIC WARM-UP [10:00-18:00]
[DAILY VIDEO](youtu.be/aZKLYhqQc70)
8 Empty Barbell Back Squats
3 with a :3 pause at the bottom + 5 Back Squats w/ no pause
*(Did they get low enough? A general rule for this can be “if there’s doubt, there’s no doubt!”)*

8 Loaded Back Squats (light)
3 with a :3 pause at the bottom + 5 Back Squats w/ no pause

*If sharing a barbell reduce reps to 2 reps with a pause and 3 with no pause

Safety Check: Have each athlete safely bail the bar from the bottom of the squat with a light load.

There will not be a Practice Round for today.
2:00 break before starting the first set.
Have athletes load their bar to the first set.

WORKOUT [20:00-50:00]
Know what load you would like to lift today and work backwards.
For example, if you want to hit 255 by set 7, write down how you would potentially get there:
1. 135
2. 155
3. 185*
4. 205
5. 225
6. 245*
7. 255
8. 265 *
9. 275
10. 295*

COOL-DOWN [50:00-60:00]
A little finisher…..

Empty Barbell Back Squats

Score = Total reps.

5:00 Group Stretch – Coaches Choice

**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]

* Decrease Load
* Define Range of Motion (Squat to a Target)
* 5 Tempo Dumbbell Front Squats (5 Second Negative)
* Bench Press

Extra Work

**[Designed for members wanting a little more – to be completed outside of the 60-minute class]**
**3 Sets For Quality**
20 Banded Good Mornings
20 Feet Elevated Plank Shoulder Taps (on box, bench, or rower)
20 Weighted Russian Twists (use med ball, DB, or KB)

CFR Endurance WOD – 30 min cap

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, skiing, 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.

For time complete….

600m Run
60 Back Squats 75/55
60/45 Calorie Machine

400m Run
40 Back Squats 75/55
40/30 Calorie Machine

200m Run
20 Back Squats 75/55
20/15 Calorie Machine