W.O.D. and Skills Class Saturday 1/19/19


W.O.D. and Skills Class Saturday 1/19/19

CFR Skills Class 

Saturdays 10 – 10:30am
Pullups, Chest to Bar Pullups, Bar Muscle Ups

At CrossFit Republic, we are all about making better athletes and giving you the knowledge to improve your skills. It is tough to spend enough time practicing and perfecting certain movements and skills in the fast-paced group classes or during a WOD, so for this reason, we have a weekly Skills Class on Saturdays.

After completion of this skills class, you will leave with a handful of drills that you can perform on your own time to increase your skill capacity and work towards advancing to the next level of that skill. Examples of skills worked on during class might include: rope climbs, handstand pushups, pull-ups, overhead squats, etc.

The Skills Class will be offered on Saturdays at 10 – 10:30AM, following our 9am group workout and during our open gym time! Childcare available!

The score of today’s workout is total calories accumulated over the 10 minutes, no matter the machine you use. There is no need to reset the monitor at all during the workout. Total cals on the screen at the end of the 10 minutes is the score.

The workout starts with 1 Kettlebell Swing before moving to the machine for the remainder of the minute. On the top of the next minute, athletes will complete 2 kettlebell swings. This repeats itself on the top of every minute, with the kettlebell swings climbing by 1 rep per round.

Athletes should use a kettlebell weight that allows them to complete every round of swings unbroken without a doubt. The swings are not score, rather they are a speed bump in the way of getting back to the machine.

Coaches please number athletes off 1,2, or 3 and that will determine the machine they get on. There are currently 13 bikes, 13 rowers and 10 ski ergs.

IF the class is 36 athletes, then feel free to start a second heat of athletes at the 11 minute mark.

The little things can sometimes end up being the big things. Details matter. In a workout like today’s, there are a lot of transitions in and out of the machine. How far the kettlebell is placed from the machine,, technique, pacing, and many other factors can all help us or hurt us. Especially when pushing for calories, every one counts. Why should we focus on this? With 19 transitions, if we go 6 seconds per transition vs. 3 seconds per transition, for example, we lose a full minute of work time. A full minute could be a difference of 20+ calories. The little 1 percents can add up.

As many calories as possible in 10 minutes of… Bike or Rower or Ski erg for total calories (Coaches will number off 1,2,3 (which one will you get?!)

On the 0 min: 1 Kettlebell Swings
On the 1 min: 2 Kettlebell Swings
On the 2 min: 3 Kettlebell Swings
On the 3 min: 4 Kettlebell Swings
On the 4 min: 5 Kettlebell Swings
On the 5 min: 6 Kettlebell Swings
On the 6 min: 7 Kettlebell Swings
On the 7 min: 8 Kettlebell Swings
On the 8 min: 9 Kettlebell Swings
On the 9 min: 10 Kettlebell Swings

Kettlebell: 70/55

Seat Away From Heels
The kettlebell swing is a hinging movement and not a squatting movement. A big difference between the two is that the hips will stay above the knees during the swing versus the squat. Just like on the rower, we can aim to keep our “seat” (seat of our pants) away from our heels. Doing so will allow athletes to hinge instead of squat. This also enables the bell to travel a shorter distance.

Gas Pedal
There are a couple different options that help with speeding up or slowing down the swing. The arcing motion, where the arms stay long throughout the movement, takes a little longer, but gets a lot of legs involved. The snatch motion, where the elbows get high and outside following the hip pop is quicker, but can be more taxing on the upper body. Letting the bell float down uses gravity and is slower than pulling the bell back between the legs with the arms. Athletes can implement any one of these to go faster or slower.

Today is all about keeping the machine of your “fate” moving as much as possible. Keep the KB close to the machine and urgency on transitions high. We’ll have less time on the machine as the kettlebell swing reps increase. We can aim to increase effort knowing there will be less time available with each round. Think of each time on the machine as 10 different levels. With each new level comes an increase in effort. Breathe through the swings and get to the machine quickly before leveling up.

Core Work – 9 minutes

Not for score… scale as needed!

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)