W.O.D. and Extra Work Monday 11/25/19

24
Nov

W.O.D. and Extra Work Monday 11/25/19

DAILY MINDSET

“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

A short story to share.

A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted.


Strength – 15 minutes

Find 3 sets of 5 heavy back squats within the time cap, and record your score

BACK SQUAT

  • Athletes will have 15 minutes to complete 3 “Working Sets” of 5 reps
  • Working Sets are the more challenging sets that come after a few warmup sets
  • There is the option to build up in weight or stay at the same challenging load across all 3 sets

Conditioning WOD – 9 minutes

30 Double Unders
15 KB Goblet Squats 70/55
15 Kettlebell Swings 70/55

GENERAL

  • Starting the week off with a two part workout
  • Athletes will begin the day by completing 3 working sets of 5 on Back Squat
  • There is the option to build to a heavy set of 5 or stay at the same challenging weight across the board
  • A short triplet workout follows our strength piece
  • Looking to choose weights and variations that allow for 3+ rounds to be completed

DOUBLE UNDERS

  • Choose a variation that can ideally be completed unbroken each round
  • Substitutions options are:
  • Reduce Reps
  • 70 Single Unders
  • 45 Seconds of Double Under Practice

KETTLEBELL SWINGS

  • Choose a kettlebell weight that can be completed in 2 sets maximum during the workout

DOUBLE UNDERS
Body Up, Hands Down
In the double under, the body is moving up during the jump. While the body should move up, we want to keep the hands moving down. If the hands rise excessively with the body, it shortens the rope and makes it more likely that we’ll trip. Think about the hands and the body moving in opposite directions.

Movement Prep
30 Seconds of Double Taps
30 Seconds Single Unders
30 Seconds Double Under Practice

Movement Subs
Reduce Reps
50 Single Unders
30 Seconds of Practice

KETTLEBELL SWINGS
Hips Back, Bell High
During the kettlebell swing, let’s focus on keeping the bell as high as possible between the legs as we hinge back. One of the things we commonly see here is the bell and hands drop down towards the floor. This “squatty” motion of the kettlebell swing requires athletes to move the bell a further distance. Try to keep the wrists close to the waistline during the load back.

Movement Prep
*With Lighter Kettlebell: *
10 Russian Kettlebell Swings
5 Kettlebell Swings

Back/Goblet SQUATS
Head & Shoulders
Out of the bottom, let’s focus on leading with the head and shoulder instead of the hips. This helps the bar stay centered over the mid-foot, allowing for good balance and efficient power production. If the hips rise first, we lose out on proper balance and power.

BACK SQUAT

  • Athletes will have 15 minutes to complete 3 “Working Sets” of 5 reps
  • Working Sets are the more challenging sets that come after a few warmup sets
  • There is the option to build up in weight or stay at the same challenging load across all 3 sets

STRATEGY
GENERAL

  • The one movement we’d likely have to break up today is the kettlebell swings
  • Use the goblet squats as your pacer – finding a speed that allows you to complete the swings ideally unbroken
  • Going big on the swings allows us to maximize our time spent moving
  • If you’re confident going unbroken on the swings and the double unders throughout, feel free to increase the cycle time of your air squats
  • If you need a little more time before picking up the bell, just slow down the squats and try to get your breathing back a bit for the weighted movement

Extra Work

*These workouts will be programmed occasionally (2-3 times a week) and are for those athletes in the gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class.

3 Sets:
14 Front Rack Step Back Lunges (you choose the weight)
21 Glute Bridges

Rest 2 Minutes Between Sets