W.O.D. and Endurance Tuesday 5/7/19

6
May

W.O.D. and Endurance Tuesday 5/7/19

DAILY MINDSET

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, its purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.
Suffering is optional.


Conditioning WOD – 25 min cap

Buy In: 1,000 Meter Row

Directly Into…

30 Alt. Dumbbell Snatches R/L=2 50/35
15 Burpee Box Jumps 24/20
20 Dumbbell Snatches
10 Burpee Box Jumps
10 Dumbbell Snatches
5 Burpee Box Jumps

Buy Out: 500m Row

GENERAL

  • Ideally looking for a 14-17 minute grinder workout today

ROW

  • The row is a buy-in and a buy out, not mixed in.

BURPEE BOX JUMPS

  • These are box jumps (not overs), so standard is full extension on the box

DUMBBELL SNATCHES

  • These are alternating reps
  • Choose a weight that you could get the 30 reps unbroken if you needed to
  • One head of the DB must touch the floor each rep

LOGISTICS

  • Stagger by 4-5 minutes if short on rowers. Athletes must start on the rower.

ROW
Foot Plate
Yesterday we worked a lot our ankle mobility to help keep the chest upright in the front squat. Our ankles are also important when rowing. Choosing the right height for our foot plate allows athletes to find a good vertical shin in the catch position.

Coaches in our movement prep today, take a look at athletes shins. Are they vertical or are they missing that position? The problem could be the foot plate.

For athletes who aren’t quite hitting vertical or whose heels come up excessively, moving to a higher number can be helpful. 3 is a common number, but moving it up can be beneficial.

BURPEE BOX JUMPS
Get Back
Our focus on the burpee box jump today is getting off the box. After athletes stand to full extension on top of the box, they want to take one big step or jump back that allows them to get the head close to the box in the burpee. If athletes step straight down, they’ll naturally have to take more steps once on the floor, creating extra work. Efficiency here means taking one big step instead of several small ones.

DUMBBELL SNATCHES
Snatch Progression
Our snatch progression today will break down the snatch into 5 parts, each touching on a single point of performance. Below are the five parts and their goals.

1. Dumbbell Deadlifts: Both bells touching the ground between the feet
2. Jump Shrug: Jumping with the elbow locked
3. High Pulls: Keeping the weight close to the body after jumping with the legs
4. Strict Press: Elbow by the ear and locked out in the finish position
5. Dumbbell Snatches: Putting all the pieces together

Movement Prep
*With a Lighter Dumbbell (Each Side): *
3 Deadlifts
3 Jump Shrugs
3 High Pulls
3 Strict Press
3 Dumbbell Snatches
.
6 Alternating Dumbbell Snatches
.
Build to Workout Weight
.
6 Alternating Dumbbell Snatches

STRATEGY
ROW

  • Take the row for what it is, a buy-in and a buy out. On the buy out, push it hard.
  • Find a steady pace on the buy-in that allows for a quick transition and strong effort on the big sets of snatches and burpee box jumps

DUMBBELL SNATCHES & BURPEE BOX JUMPS

  • Group these movements into 3 pairs (30/15, 20/10, 10/5)
  • As reps decrease, aim to increase pace/effort slightly with each pair
    First Pair (30/15): Focus on quality movement & breathing. This is the “buy-in” of these movements.
    Second Pair (20/10): Try to maintain your pace from the first round or increase it slightly.
    Last Pair (10/5): Move quickly and finish strong with the smallest numbers.

Core work – 9 minutes

***Not for score… scale as needed!

40 seconds of work and 20 seconds of rest each minute.

Every minute on the minute for 9 minutes…
Min 1: 20 seconds Hollow hold, 20 seconds hollow rock, 20 seconds rest
Min 2: 20 seconds plank on hands, 20 seconds plank on elbows, 20 seconds rest
Min 3: 40 seconds weighted abmat situps (med ball or plate in hands on chest), 20 seconds rest


*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 – 30 MINUTE CAP

*Keep in mind, if a large class, you may have to share boxes at times throughout the workout

4 rounds for time of…
20 Alt. DB Snatch 35/20
5 Burpee Box Jumps 24/20
20/14 Cal Bike
5 Burpee Box Jumps 24/20
20/14 Cal Ski Erg
5 Burpee Box Jumps 24/20