W.O.D. Wednesday 12/26/18


W.O.D. Wednesday 12/26/18

Races to decorate our “FitKids” as Christmas trees as we wrapped up with a few more Christmas themed activities this last week, before restarting our next FitKids session on January 7th!

If you have a kiddo between K-5th grade, you won’t want to miss out before we reach max capacity! Sign your kiddos up now, to keep them active and in good shape into the New Year! Mondays and Thursdays at 5:30PM!

Call for details at 417-732-5433 and/or visit our website under “What we offer” and scroll down to Fitkids!

Looking forward to meeting you and your kids!

Click here! https://www.crossfitrepublic.com/specialty-classes-crossfit-republic-crossfit-springfield/

#Fitness4Everyone #BestOf417 #FitKids

Conditioning WOD – 25 minutes

Coaches- In this five round workout, athletes will start rounds on the 0:00, 5:00, 10:00, 15:00, and 20:00 minute marks. If short on machines, stagger heats by two minutes. While we’ll record all times between rounds, the final score will be the slowest of the five intervals.

Programming is an equal blend of art and science. The art is the rep schemes and movement combinations. Part of the art of programming is also making it easy to understand from an athletes perspective. The less you have to reference the whiteboard, the better. The goal today is to have a fair amount of rest on each round. The minimum amount of rest we should have is 1 minute. If athletes think that it will be less than that from round one, we can bring those numbers down to help keep intensity high.

5 Rounds, On the 5:00:
15/12 Calorie Assault Bike
18/15 Calorie Row
21 Shuttle Sprints (cones 30 feet)
*Score is slowest round

***If larger class and cannot stagger a third heat on the bikes, please have athletes complete this instead…
No Bike:
5 Rounds, On the 5:00:
25/18 Calorie Ski erg
30 Shuttle Sprints (cones 30 ft)

Weight In the Feet
Once we are within our lanes, we can now focus our attention on how much weight is in the feet. We want heavy feet on the bike and row, with light feet on the runs. The heavier the feet are, the more body weight and power athletes are getting into each stroke or revolution. This allows them to accumulate calories quicker. On the runs, however, we want to be light on the feet. The allows our fall and gravity to do most of the work and not extension of the legs. Heavy on the machines, light on the runs.

We want to make the first round uncomfortable, yet sustainable. We can even plan to declare our first round as our slowest round. The way we do that is by choosing a pace that is just outside of our comfort zone. On the next round, all we have to do is maintain or go slightly more outside. We can continue to get just a little more uncomfortable with each round. This is better than starting out way too uncomfortable from the beginning. Once we get into the panic zone, it is hard to come back from. We should be in panic mode after the last round, not the first one.