W.O.D. and Endurance Thursday 7/1/21

30
Jun

W.O.D. and Endurance Thursday 7/1/21

DAILY MINDSET
**“I define anxiety as experiencing failure in advance.” – Seth Godin**

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

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Conditioning WOD

5 Rounds for max reps:
Max Unbroken Strict Presses (95/65)
Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets

WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION
* Today’s workout is a spin on the benchmark workout “Lynne”
* The original workout is bench press and kipping pull-ups, while this version features strict press and strict pull-ups
* You will complete max unbroken reps of strict press before moving on to max unbroken reps of strict pull-ups
* There is no rest between the strict press and strict pull-ups, as you’ll move directly from one station into the next
* Following your max set of strict pull-ups, you’ll rest 3 minutes before beginning the next round
* Record total reps [strict press + strict pull-ups] for each round
* Your final score is the sum total of your 5 rounds

STRICT PRESS
* The weight on the barbell should be something on the lighter side
* When fresh, this should be a load that you could strict press for 20+ reps unbroken
* The barbell will come from the ground – meaning you’ll power clean it to the front rack for the first rep

STRICT PULL-UPS
* If you have 15+ unassisted strict pull-ups unbroken when fresh, let’s complete this station as written
* If you’re not quite there, consider a light band, ring rows, or another variation listed in “modifications”
* Within the workout, we want to be able to complete at least 7 reps per round to get the right stimulus

GENERAL WARM-UP [5:00 – 12:00]
30 Seconds Each
Active Samson [Video](youtu.be/jGVMgxjPORo)
Arm Circles (Forward)

Front Plank
Arm Circles (Backwards)

Hollow Hold [Video](youtu.be/EJvFiNvuuXw)
Alternating Bird Dogs [Video](youtu.be/yS3FoUwVV5E)

Right Side Plank
Push-up to Down Dog [Video](youtube.com/watch?v=hPhA5b-P34Y)

Left Side Plank
Dead Hang From Pull-up Bar

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

**DEMO VIDEO:** [Click Here](youtu.be/Ff_dtGJKgxM)

MOBILITY [12:00 – 15:00]
Front Rack Stretch: 1 Minute
[Video](youtube.com/watch?v=dg4ckXN2gqE)

Table Top Stretch: 1 Minute
[Video](youtube.com/watch?v=I3JmIgah28M)

TEACHING + SPECIFIC WARMUP [15:00 – 22:00]
**[DAILY VIDEO](youtu.be/PU2Vd1CXb4k)**

STRICT PULL-UPS
The 3 F’s (Feet-Foundation-Forearms)
*In both of our strict movements, we’ll focus on the 3 F’s. We’re talking about the feet, our foundation, and the forearms:*
* **Feet:** Aim to keep the feet pressed together and in front of the body throughout the whole pull-up. Letting the feet spread apart or drift behind the body means a loss of the hollow body position we’re after.
* **Foundation:** The foundation of the movement is our midline. While we’re pulling with the upper body, the aim is to keep everything from the shoulders down as immovable as possible during the pull-up. Keep that foundation rock solid. Squeeze the belly, butt, and quads hard throughout.
* **Forearms:** Keeping the forearms and elbows in front of the body when pulling up can help you stay hollow and use the lats more effectively. Pulling into the bar with the arms can often lead to overextension and unwanted swinging.

Movement Prep
10 Scap Pull-ups [Video](youtu.be/ORkwXCf7fko)
20 Second Hollow Hold on Floor
20 Second Hollow Hold on Bar
2-3 Strict Pull-ups

STRICT PRESS
The 3 F’s (Feet-Foundation-Forearms)
* **Feet:** The feet should be placed at hip width during the strict press. This is better than shoulder width or outside of shoulder width because it stacks all of our joints on top of each other. The wrists, shoulders, hips, knees, and feet will all be in one straight line, allowing for maximum power production during the movement.
* **Foundation:** Similar to the strict pull-up, a stable midline is a stable foundation. Throughout the whole movement, keep everything squeezed from the shoulders down. The only things we want moving are the arms, the bar, and the chin out of the way.
* **Forearms:** Unlike the high elbows of a push jerk, we want the forearms to be relatively vertical in the set-up position of the movement. When the elbows are too far in front of the bar, it’s really hard to get any leverage for a good press. When someone sets up with the elbows too high, you’ll usually see them drop the elbows before actually pressing. Instead of dropping them before pressing, let’s just start with the forearms there to begin with.

Movement Prep
*WIth Empty Bar:*
20 Second Overhead Barbell Hold
5 Tempo Strict Press (2 Seconds Up & 2 Seconds Down)
5 Strict Press

MODIFICATIONS
STRICT PRESS
* Single Dumbbell Strict Press (Hands on Heads of Bells)
* Single Dumbbell Strict Press (Max Each Side)
* Odd Object Strict Press [Video](youtu.be/2DHWCyA-DaM)

STRICT PULL-UPS
* Reduce Reps
* Banded Strict Pull-ups
* Ring Rows
* Inverted Bar Rows [Video](youtu.be/wdadrFLlC2s)
* Renegade Rows (Equal Reps) [Video](youtu.be/wNuGQC_s65o)
* Dumbbell Rows From Plank Position (Equal Reps Each Side) [Video](youtu.be/kNwcFuu9zXA)
* Barbell Bent Over Rows [Video](youtu.be/64DqGCc5ggQ)
* Double Dumbbell Bent Over Rows (2x Reps) [Video](youtu.be/SdKsMzdkYZw)
* Single Dumbbell Bent Over Rows (2x Reps Each Side) [Video](youtu.be/izacInNZMWs)
* Odd Object Bent Over Rows (2x Reps) [Video](youtu.be/5bTX5qKWtEA)

STRATEGY + WOD [32:00 – 60:00]
GENERAL
* Due to the format of the workout, there truly is no strategy
* With the long built in rest and alternating press and pull, the goal is to hold on for as big of a set as you can
* The plan is to go until you cannot go anymore
* You can pause in a dead hang and on the shoulders, but once you fail a rep, the set is over
* In a lot of workouts, we would say that we want to stay consistent across the board, but that isn’t the case here
* There will likely be some fall off of reps, and that’s ok
* Treat each set like it’s own workout and hold on until you can’t


*For newbies –An endurance class 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.

CFR Endurance WOD – 35 min cap

5 rounds for time of…
15 Strict Shoulder presses 75/55
20/14 Calorie Machine
25 Ring Rows

*RX ring rows = body needs to be parallel to ground and rings need to touch chest at the top