W.O.D. Wednesday 6/19/19

18
Jun

W.O.D. Wednesday 6/19/19

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DAILY MINDSET

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.


Conditioning WOD – 25 minutes

As many rounds + reps as possible in 5 minutes of…
Buy In: 100 Double Unders
12 Front Squats 135/95
4 Box Overs 30/24

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…
Buy In: 100 Double Unders
8 Front Squats 155/105
4 Box Overs 30/24

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…
Buy In: 100 Double Unders
4 Front Squats 185/125
4 Box Overs 30/24

GENERAL

  • 5 minutes on, 5 minutes off in this triplet interval workout
  • Double unders are the buy-in, then athletes score will be rounds and reps of front squats and box overs
  • Looking to complete 3+ rounds on the first two intervals and 4+ rounds on the last interval

DOUBLE UNDERS

  • Pick a number or variation you can complete in 2 minutes or less
  • Leaves three minutes for scored portion

BOX OVERS

  • No need to stand to full extension on top of the box

FRONT SQUATS

  • Choose weights that are a challenge but possible to go unbroken each round

LOGISTICS

  • If short on boxes, stagger heats on opposite 5 minute windows

DOUBLE UNDERS
Slow it Down
One way to be more successful with double unders is to slow down the movement. The way we do this is by jumping a little higher. This higher jump gives them more time to spin the rope around twice. It also better enables them to focus on positioning and breathing. The slower rope speed can also make it less painful if they trip up. As you get more efficient, bringing the jump down can decrease the time it takes to complete reps.

Movement Substitutions
Reduce Reps
150 Single Unders
2 Minutes of Practice

BOX OVERS
The Way Up
Using the jump rope as an example, no one every really thinks about what’s happening on the way down. It’s all about the way up. Gravity does all of the work on the way down. Let’s apply this same idea to the box overs. Do the work on the way up, not the way down.

FRONT SQUATS
Bar First
Coming out of the bottom of the front squat, let’s pretend the barbell has balloons on it. These imaginary balloons will enable athletes to lead with the bar first and maintain a balanced squat. When the elbows and chest drop, the bar feels heavier and pulls us out of a good position. Balloons first, bar first.

STRATEGY
GENERAL

  • With rest build in today, looking for a strong effort in each interval

DOUBLE UNDERS

  • These are the buy-in and not a scored portion
  • Break them up in a way that allows you to thrive on the next two movements

FRONT SQUATS

  • Go big on the front squats, trying to hold on for unbroken sets

BOX OVERS

  • Use these as the recovery for the front squats
  • Pace these out so that you’re ready to go at it for another unbroken set on the bar upon completion