W.O.D. Saturday 8/31/19

30
Aug

W.O.D. Saturday 8/31/19

DAILY MINDSET

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

Immediate gratification feels good.
Whether that be a linear progression on the barbell, the steady climb in raises, or anything between, we enjoy seeing the forward progress. Yet, we know this isn’t always the case.

As the stonecutter hammers away, he sees nothing. No progress. He likely loses count, falling numb to any thought aside from… the next blow. And he returns back to this blow with full focus, in full faith of the process. And low and behold, it does split.

But there’s no warning, no indicator, no way to tell when it’s about to go. It just goes on that hundred and first blow. This is often how life unfolds for us. We want the immediate gratification of seeing the cracks in the stone, getting closer and closer. Yet, with one eye focused on the endstate, looking for those cracks, we are leaving only eye for the process. We aren’t truly in the moment, making that next blow, our best blow.

Regardless of how yesterday went, the day before, or even how our day today is going – we have the chance to make our next strike, the best we ever have. And well knowing how the stonecutter breaks through, it’s not a single strike that accomplishes his goal… it’s the accumulation of one hundred, fully focused blows.


Conditioning WOD – 25 minutes

As many rounds + reps as possible in 25 minutes of…

100′ Plate overhead Walking Lunge 45/35 (cones 25′ apart, 1 rep = 1 cone)
200 Meter Farmers Carry (70s/55s) (1 rep = 10m)
30 AbMat Sit-ups
400/300m Row (1 rep = 10m)
5 Tire Flips

GENERAL

  • This movements in this sweat-fest are designed to keep athletes moving for the majority of the 25 minutes
  • Looking to end up somewhere in the 3+ to 4+ round range

OVERHEAD WALKING LUNGE

  • These are completed with a plate overhead
  • 100′ = 100 feet
  • Athletes must touch the back knee touches the ground and reach full extensions between steps
  • You can scale with a lighter weight, hugging a plate or no weight at all

FARMERS CARRY

  • Choose weights that allow you to complete the 200 meters with 1-2 breaks max
  • These can be performed with 2 kettlebells or if low on equipment 2 dumbbells

ROW

  • If short on rowers, stagger athletes on different movements

TIRE FLIPS
*These are all somewhat the same weight. Be prepared if one is too heavy, you can try another but don’t take too much time changing

  • Let’s do tire flips where we push sleds. Based on class size, watch out for parking or do not use that area to park at all.

WALKING LUNGE & FARMERS CARRY
Lean
We move forward on the walking lunge and the farmers carry, just like we would on a run. Instead of standing or lunging in a very upright position, we can “fall” or “lean” slightly forward just like we would when running. This lean does not happen from the waist, rather from the ankle. Let your body weight every so slightly assist you forward in both of these movements.

ABMAT SIT-UPS & ROW
Sit-up Like Your Row
The sit-up and the row are pretty similar movements as far as torso angles go. The finish position of the sit-up can look a lot like the catch position of the rower. When we finish the sit-up, let’s think about keeping the chest up and head tall instead of just mindlessly rounding forward. This transfers over really nicely to the position we want to find on the rower. How we do one is likely how we’ll do both.

STRATEGY
GENERAL

  • Athletes can play a little interval game to keep the intensity high during the workout
  • The two movements we can push a little harder are the farmers carry and the row
  • The two movements we can just kind of move on and use as the “recovery” are the lunges, the sit-ups and tire flips
  • We get more bank for our buck on the row and farmers carry by going fast, so it is best to put more effort there

FARMERS CARRY

  • Knowing the abmat sit-ups follow, where you aren’t holding onto anything, push for as big a distance as possible
  • These are ideally completed unbroken, with 1-2 break max
  • Quickly transition to the sit-ups and just start moving forward

ROW

  • Knowing the lunges follow, aim for a strong stroke each time
  • Quickly transition to the lunge and just start moving forward