W.O.D. Monday 2/25/19


W.O.D. Monday 2/25/19

REMINDER! Make your new “gold” apparel and CFR shaker bottle orders up front at the desk, before ordering ends! To get the shaker bottle we need to push the 50 bottle and above mark! If you can use another shaker bottle and represent CFR at the same time, do it!:P

“Learning without thought is labor lost; thought without learning is perilous” – Confucius

This quote tells tells us that learning and thought are quite different – and, equally important.

The act of learning brings knowledge.
The act of thought brings application to new ideas, acts, and endeavors.
The synergy between is crucial. One is nothing without the other.

We don’t need useless trivia knowledge, just for the sake of knowing it – that doesn’t directly make our lives better. The quote refers to this as “labor lost”. Nor do we want to rush into hike up the Appalachian mountains without doing some research and preparation first. That would simply be dangerous, and as the quote puts it, “perilous”.

The balance is spending the right time on both.
Prepared, but never in paralysis through analysis.
Innovative, but always a student.

With our aim to make every day our best, let’s strive to never be wasteful in time, nor perilous in action.

Conditioning WOD – 30 min cap

For Time:
100 Double-Unders, 50 Reverse Lunges, 25 Push-ups
80 Double-Unders, 40 Reverse Lunges, 20 Push-ups
60 Double-Unders, 30 Reverse Lunges, 15 Push-ups
40 Double-Unders, 20 Reverse Lunges, 10 Push-ups
20 Double-Unders, 10 Reverse Lunges, 5 Push-ups

Double Unders Time Limit Suggestions
100 – 2:30
80 – 2:00
60 – 1:30
40 – 1:00
20 – :30
Single Unders Subs

If you do not have a jump rope complete 1:1 line hops to double unders
You may reduce reps to scale as needed based on your ability level as well.

These are alternating reverse lunges
Numbers shown are total reps
Split between legs and back knee always touches, and hips open at top

Choose a push-up variation you could do 20+ straight when fresh
Reduce reps or elevate to box or bench

Elbows Back, Not Out
A theme for all three movements today will be keeping our body within shoulder width.

On the rope, this starts with our elbows. When getting set-up, we can think about sending the elbow back instead of in. Elbows back allows the hands to sit directly in front of the hips bones and keeps the rope long. Elbows in often puts the hands outside of shoulder width and shortens the rope.

Feet Under Body
While our lower body won’t move out to the sides, the feet do have a tendency to kick forward or back. Let’s make sure that the feet stay right under the shoulders. When the feet move in any other direction but straight up and down, they create more opportunities for trips and expend more energy. Keep the feet directly under the shoulders for efficient bounding.

Feet Width
When stepping back for our reverse lunges, we want to keep it within shoulder width without going too narrow. This is a movement that is all about balance. If the feet are too narrow, similar to walking on a tight rope, balance will be more difficult. Going a touch wider, but still within shoulder width, will allow for better balance and quicker reps. Let’s think somewhere between deadlifting stance and squat stance when standing tall at the top.

Elbows Back, Not Out
Our push-up elbow position will be similar to our double under elbow position. As athletes descend towards the ground, we want to elbows traveling backwards at about a 45 degree angle. It is common to see athletes elbows move out and away from the body during the negative of the push-up. This internally rotates the shoulder and puts it in a less stable position. Send the elbows back, not out.

Feet Within the Hands
When we do a front plank, the feet stay within the shoulders. With the push-up essentially being a moving plank, we want to replicate this body position. Keeping the feet within the shoulders allows athletes to better engage the core and lower back and maintain a straight body during their press.

Movement Substitutions
Reduce Reps
Push-ups to Box or Bench

This workout is very front loaded
More reps in first two rounds than last three
Control the pace early, push later on

Be conservative on the first two rounds
Be aggressive on the last three rounds
Break before you get close to redline
This allows you to come back strong with a good set

Steady rhythm on the lunges
Find a speed that you won’t slow down from
No interference with the push-ups, so you can afford to go a little faster