W.O.D. Friday 3/29/19

28
Mar

W.O.D. Friday 3/29/19

DAILY MINDSET

“The opposite of play is not work. The opposite of play is depression.” – Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was specific.

Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with sweat and tears. But through that, if we can see it through, is irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, just a need of a rekindling.


Strength – 15 minutes

Find a 5 rep bench press for the day

  • Groups of at least two on the bench
  • This ensures there is always a built in spotter
  • 15 minutes to build to a heavy five
  • 2-3 warmup sets, 4-5 working sets

Conditioning WOD – 15 minutes

As many rounds + reps as possible in 15 minutes of…
30 Double-Unders
30 Push ups
30 Double-Unders
30 DB Hang Snatches 50/35 (5 each arm then switch)
30 Double-Unders
30 Toes to Bar

DOUBLE UNDERS
Forearms
The focus for all three movements today will be on the forearms. On the double unders, we can think about pointing our forearms in the same direction that we would if we were running. This means pointing them straight ahead while keeping them tight to the body. It is common to see the forearms and elbows get away from the body, which makes the rope shorter. By simply bringing the elbows back and hands straight up, we keep the forearms pointing forward and we keep the rope in a better position.

Movement Substitutions
Reduce Reps
60 Single Unders
40 Seconds of Practice

TOES TO BAR
Forearms
On toes to bar, we can think about pressing and pulling with the shoulders to get the upper body in front of the forearms and behind the forearms. If the body stays in line with the forearms, we will likely find ourselves swinging out of rhythm. When viewed from the side, the upper body should be behind the forearms as the feet come up, and in front of the forearms after the feet come down.

Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest

PUSH-UPS & BENCH PRESS
Vertical Forearms
In the bottom of the push-up and bench press, a vertical forearm is a sign of good position and proper leverage. You will often see the hands either too far forward towards the head or too wide, putting extra pressure on the soft tissue structures of the shoulder.

Push-up Movement Substitutions
Reduce Reps
Push-ups to Box or Bench

STRATEGY

DOUBLE UNDERS

  • 1-2 sets from the beginning
  • 20-10 or 30 straight
  • A small break can take some time under tension off the shoulders

PUSH-UPS

  • Picture how you would break up 100+ push-ups most effectively
  • Go with that option from the beginning
  • 5’s or 10’s will be the two most common options

TOES TO BAR

  • Picture how you would break a set of 40-60 Toes to Bar most effectively
  • Go with that option from the beginning
  • 5’s or 10’s will be the two most common options