W.O.D. and Endurance Tuesday 3/12/19

11
Mar

W.O.D. and Endurance Tuesday 3/12/19

Strength – 15 minutes

Build to a heavy set of 5 back squats


DAILY MINDSET

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

What defines a leader? Is it a promotion, a title, a stature?
We realize that is not the case, as we’ve all met leaders through the course of our lives that were, title wise, on our identical level. We could have both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart, and it was distinct. We remember them not for what they said, and often not even by what they did – we remember them by how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.


Conditioning WOD – 18 min cap

For Time complete…
21-18-15-12-9-6-3 reps of…
Russian Kettlebell Swings 70/55

After Each Round:
10 Toes to bar
30 Double Unders

*If you do not finish within the time cap, add one sec per rep you did not complete, onto the time cap (ex – 18:07 = 7 reps not completed)

GENERAL

  • 84 Russian Swings total
  • 70 Toes to bar total
  • 210 Double Unders total
  • Athletes will complete 10 Toes to bar and 30 Double Unders before heading back to their Kettlebells
  • 7 total sets on these movements

RUSSIAN SWINGS

  • Choose a weight you can ideally go unbroken with each round
  • Standard is arms to parallel

DOUBLE UNDERS

  • Just like the swings, double unders are ideally unbroken
  • Choose a number/variation that you can go no more than 1 planned break per set

DOUBLE UNDERS
Snap The Hands vs. Roll The Hands
“Rolling” hands on the jump rope means that athletes are making big, giant circles. When this happens, the rope tends to move all over the place and makes it more likely athletes will trip up. Keeping the hands “snappy” means that athletes are making quick, tight circles with the hands just in front of the hip bones. This movement pattern allows athletes to better sync up the upper body with the lower body.

Movement Substitutions
Reduce Reps
45 Single Unders
30 Seconds Double Under Practice

RUSSIAN KETTLEBELL SWINGS
Snap Open vs. Roll Open
On any hip driven movement, we want to think about snapping the hips and knees open, not rolling forward onto the toes. While both technically extend the hips, one is much more powerful that the other. Keep the heels down and straighten the legs hard by bringing the knees back and hips forward. “Snap” the legs straight, don’t “roll” onto the toes.

STRATEGY

RUSSIAN KETTLEBELL SWINGS

  • Aim for unbroken sets
  • Notice your grip strength fatigue with toes to bar

TOES TO BAR

  • Use these to recover the breathing
  • Steady pace, and breaking up as needed that allows for big sets of double unders and kettlebell swings

DOUBLE UNDERS

  • Similar to Russian Swings
  • Aim for unbroken sets
  • Keep the hands relaxed for grip

CFR ENDURANCE WOD – 35 MIN

DAILY MINDSET

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.”

What defines a leader? Is it a promotion, a title, a stature?
We realize that is not the case, as we’ve all met leaders through the course of our lives that were, title wise, on our identical level. We could have both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart, and it was distinct. We remember them not for what they said, and often not even by what they did – we remember them by how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.


*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 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.

CFR Endurance WOD – 35 min

*Similar to daily WOD…

Climbing in russian KB swings as you go, achieve the highest you can in 35 minutes…

3,6,9,12,15,18… and so on increasing by 3 until time expires Russian KB Swings 55/35

Between each round complete…
10 KB Goblet Squats (front rack position only)
10 Toes to Bar
10 Cal Ski Erg
10 Double Unders (or 30 Singles/line hops)

*Score is highest achieve round on KB + reps (ex- if you make it to the round of 18 into KBs and 5 cals of the ski erg, your score would be 18 + 25)