W.O.D or Redo 19.5 Open Monday 3/25/19

24
Mar

W.O.D or Redo 19.5 Open Monday 3/25/19

DAILY MINDSET

“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.


GENERAL DESCRIPTION

  • Last week of the two workouts on Monday
  • We’ll run two heats (40 minutes of work if anyone in class wants to redo 19.5 Open Workout)
  • Daily WOD in heat 1 and 19.5 in heat 2
  • If no athletes doing the open workout, you can run one heat

*Athletes who plan on re-doing the Open workout can begin to prepare themselves after the warmup, while coaches get Daily WOD athletes ready to go in heat 1. Open athletes will have 30 minutes to get ready for their start time in heat 2.

Conditioning WOD – 20 minutes

As many rounds + reps as possible in 20 minutes of…
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders

DUMBBELL PUSH PRESS

  • Weight you can complete unbroken when fresh
  • Single dumbbell, switching arms every 5 reps
  • Ideally completed within 3 sets during the workout

WALLBALLS

  • Weight you can complete unbroken when fresh
  • Ideally completed within 3 sets during the workout

DOUBLE UNDERS

  • Choose a variation or number you can complete with 45 seconds
  • Substitutions below in “teaching”

DOUBLE UNDERS
Hips Stacked
The focus on all our movement in are the hips. For the double unders, this means keeping the hips in a straight line with the knees, ankles, and shoulders. Our body is like a pogo stick. On a pogo stick, the only thing that moves is the spring at the bottom. There is no movements through the middle. Rather than bending at the hips or trying to open our hips, we can use the stretch reflex from the calves and achilles to propel us upward.

Movement Substitutions
Reduce Reps
45 Single Unders
45 Seconds of Practice

WALLBALLS
Hips Open
For the wallballs, the hips is the main driver of the ball towards the target. The hips do most of the work, while the arms are just there to finish the movement a guide the ball towards the target. Especially with the wallballs being paired with push presses, using the hips to the best of their ability will save the shoulders. We’ll feel out some very high wallballs to over-exaggerate the use of the hips.

DUMBBELL PUSH PRESS
Hips Open
Similar to the wallballs, we want to open the hips hard before the dumbbell leaves the shoulder. The goal today is no slow press outs. Launch the bell to lockout as quickly as possible.

Hips Square
When we are working with one sided movements, there is the tendency to learn towards the weighted side. Let’s do our best to keep the hips and shoulders square with the knees driving out. When we twists or lean towards one side, the knees tend to cave in and athletes can lose some power and stability. Watch video here of good reps vs. reps that have slow press outs or rotations.

HEAT 1 STRATEGY
GENERAL

  • Looking to complete somewhere in the 3-5 round range
  • This is a round every 4-6 minutes

DUMBBELL PUSH PRESS

  • We can use the one arm working at a time to our advantage
  • Aim to break either once or twice
  • 3 Sets: Break after every 10 reps
  • 2 Sets: Break after 15 reps

WALLBALLS

  • 3-4 sets from the beginning
  • 3 Sets: 12-10-8 or 10-10-10
  • 4 Sets: 8-8-7-7

DOUBLE UNDERS

  • Just enough double unders to possibly warrant a break
  • Choose a strategy that supports break-ups on weighted movements
  • 30 from the beginning or 15-15


Open 19.5

GENERAL DESCRIPTION

  • Last week of the two workouts on Monday
  • We’ll run two heats (40 minutes of work if anyone in class wants to redo 19.5 Open Workout)
  • Daily WOD in heat 1 and 19.5 in heat 2
  • If no athletes doing the open workout, you can run one heat

*Athletes who plan on re-doing the Open workout can begin to prepare themselves after the warmup, while coaches get Daily WOD athletes ready to go in heat 1. Open athletes will have 30 minutes to get ready for their start time in heat 2.”

For Time:
33-27-21-15-9
Thrusters (95)
Chest to Bar Pull-ups

20 Minute Time Cap

19.5 STRATEGY + WOD
BREAKUP STRATEGIES
The examples below are exactly that – examples. Using these as starting points, based off estimated “Fran” times, we can start to get a gauge on how we may move through 19.5. Our four examples are athletes with 2:00, 3:00, 4:00, and 5:00 minute Fran times.

ATHLETE #1: ~2:00 Fran
33 Thrusters: 12-11-10 33 Chest to Bars: 12-11-10, or 10-9-8-6
27 Thrusters: 10-9-8 27 Chest to Bars: 10-9-8
21 Thrusters: 8-7-6 21 Chest to Bars: 8-7-6
15 Thrusters: 8-7 15 Chest to Bars: 6-5-4
9 Thrusters: 9 9 Chest to Bars: 9

ATHLETE #2: ~3:00 Fran
33 Thrusters: 12-11-10 33 Chest to Bars: 4×6, 5-4
27 Thrusters: 10-9-8 27 Chest to Bars: 3×6, 5-4
21 Thrusters: 8-7-6 21 Chest to Bars: 6-5-5-5
15 Thrusters: 8-7 15 Chest to Bars: 6-5-4
9 Thrusters: 9 9 Chest to Bars: 5-4

ATHLETE #3: ~4:00 Fran
33 Thrusters: 10-9-8-6 33 Chest to Bars: 5×5, 4-4
27 Thrusters: 7-7-7-6 27 Chest to Bars: 5-5-5, 4-4-4
21 Thrusters: 6-5-5-5 21 Chest to Bars: 5, 4×4
15 Thrusters: 6-5-4 15 Chest to Bars: 4-4-4-3
9 Thrusters: 5-4 9 Chest to Bars: 5-4

ATHLETE #4: ~5:00 Fran**
33 Thrusters: 7-7-7-6-6 33 Chest to Bars: 11×3
27 Thrusters: 6-6-5-5-5 27 Chest to Bars: 9×3
21 Thrusters: 6-5-5-5 21 Chest to Bars: 7×3
15 Thrusters: 6-5-4 15 Chest to Bars: 5×3
9 Thrusters: 5-4 9 Chest to Bars: 3×3