W.O.D. and Endurance Tuesday 12/17/19

16
Dec

W.O.D. and Endurance Tuesday 12/17/19

DAILY MINDSET
“Our patience will achieve more than our force.” – Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.


Conditioning WOD -25 min cap

For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (30/20)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (30/20)
60 Double Unders, 30 Burpees

GENERAL

  • Working through 5 rounds of the 60-30 rep scheme in today’s workout
  • We’re expecting the workout to be on the mid-range to longer side
  • It will likely take between 18-25 minutes to complete

DOUBLE UNDERS

  • Looking to complete these 60 reps in just about a minute
  • Reduce the volume or choose a variation that allows you to do so

DEADLIFTS

  • Moving a moderate weight barbell right in the middle of this workout
  • This should be a load that you can cycle for at least 5-6 reps on each set

BURPEES

  • These are standard burpees – requiring chest to floor, full extension, and a small clap overhead

WALLBALLS
Spacing
Spacing between the body and the wall is important for good mechanics. Too close to the wall and we’re likely having to stay in an uncomfortably upright position, which makes the throw to the target more difficult. Too far away and it will be more challenging to throw the ball to the target and the weight will probably pull us forward on the way down. Start about an arms distance away from the wall and adjust as needed to find your ‘sweet spot’.

BURPEES
Spacing
Let’s keep a big gap between the hips and the heels on the jump out of the burpee. Instead of catching in a squat, we can look to catch with the hips higher and legs straighter. With a lot of jumping and squatting today, this position takes some of the strain off the legs.

DOUBLE UNDERS
Spacing
When passing in front of the body, the rope should hit about one foot forward of the toes. If the hands are too far back on the body, the rope will likely make contact closer to of underneath the body and make it more likely that we trip. Keep the hands forward and pick a target on the floor for the rope to make contact with on each rotation.

DEADLIFTS
Spacing
Where we want the rope to make contact forward of the toes, we don’t want the barbell forward of the toes. At the bottom of each rep, the bar should be further back, centered over the middle of the foot. With a vertical shin, make sure the steel is aligned with where you tie your shoes.

STRATEGY
GENERAL

  • This first half of this workout mirrors itself on the second half, as we have the same movements and rep schemes
  • One thing we can aim for is making sure the second half is just as fast, if not faster, than the first part

DOUBLE UNDERS

  • Break up the first 3 rounds of double unders how you see yourself breaking up the last two
  • Here are a few options:
    • 1 Set: 60
    • 2 Sets: 30-30
    • 3 Sets: 20-20-20 or 30-20-10

DEADLIFTS

  • Break up your sets before your reps start to slow down
  • If you have to grind through slow reps at the ends of your sets, we end up requiring more rest before starting the next set
  • Choose the option that keeps you moving without burning up the legs too much
  • Here are some options:
    • 12-10-8 or 10-10-10
    • 10-8-6-4-2
    • 5-5-5-5-5-5
    • 6-6-6-6-6
    • 10 Sets of 3

WALLBALLS

  • Let’s take the total number of reps (60) into account when figuring out a break-up strategy
  • Approach the first set how you see yourself approaching the second
  • Here are some options:
    • 20-10 or 15-15
    • 12-10-8 or 10-10-10
    • 10-8-6-4-2
    • 5-5-5-5-5-5
    • 6-6-6-6-6

BURPEES

  • Aim for a smooth and steady pace on the opening set
  • This first set of 30 is essentially the buy-in to all the movements we’re going to have to break-up (wallballs and deadlifts)
  • With nothing to follow the second set of 30, try to increase your pace and finish out the workout strong

CFR Endurance WOD – 30 min cap

For time…

2,4,6,8,10,12,14,16,18,20 reps of…
Bar over Burpees
Deadlifts 185/125
Wall Balls 20/14
Cal Bike

*20 Double Unders after each set
(Example – 2,2,2,2,20…4,4,4,4,20… and so on)