WODS FEB. 20-25


MONDAY 2/20/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

 

"OPEN UP"

AMRAP 14:

75 Wallballs (20/14) – Females to a 9′ Target

60 Calorie Row

45 Alternating Dumbbell Power Snatches (50/35)

30 Chest to Bar Pull-Ups

Post Rounds + Reps to the Leaderboard below.

 

If you clear the WB + Row – 135 Repetitions

If you clear the DB Power Snatches – 180 Repetitions

If you clear one full round – 210 Repetitions

This is a great opportunity to work on pacing, and breaking these numbers into manageable sets. Much like the traditional “Open Chippers”, a full round of the following work is a very challenging task.

Wallballs – Break these into manageable chunks. If we start with a set of 30, but finish with sets of 5, chances are likely that we did not pace the effort correctly. Holding quick 10’s for the majority of the effort could get us through the repetitions not only quicker, but expend less energy setting us up well for the remainder of the workout.

Row – Good to push the pace a bit here for the first 50 calories. We want to back off in the final 10 calories in order to transition smoothly to the DB Power Snatches, but we can cover these first 50 calories with a good push. Much like the pace we held on the opening minute in “Good Vibrations” on Friday, we can strive to find a pace that feels a couple seconds slower than what our 2K pace feels like.

A focus point we will dive into more at a later date – stay connected to the rower. Especially in rowing met-cons, we loose tension on the rower. As we warm up today, try to feel connected to the footboards and remain almost weightless on the seat throughout the drive. We want to keep our force horizontal, so that all of the effort we expend makes its way to the rower. Feel a smooth connection between your feet and the footboards, and just as we finish the stroke, keep the balls of the feet attached. The cue will be to point the toes as we finish each pull.

DB Power Snatches – The standard here will be to change arms each repetition, and the change must take place on the ground. This eliminates the ability to “touch and go” the repetitions. Two big focus points today – keep the DB close, and set our back on each repetition. High volume dumbbell pulls off the ground can be taxing on the lower back, especially because the weight lies lower to the ground than our barbells with bumpers. What can help for some athletes is to take a slightly wider stance than usual, just outside our squat width. This can buy us better positioning in the lower lumbar as we hinge and squat down to set-up for the lift.

Steady pace on these repetitions. The goal is to go “unbroken” on these, as in, one consistent pace throughout. If we need to walk away from the dumbbell to chalk up, or even shake it off, chances are we came out too quickly. The steady pace will beat the sprint/stop/sprint/stop pace. When lowering the dumbbell to the ground after each repetition, two hands is allowed. But it must come to a dead-stop on the ground before the next lift.

CTB Pull-Ups – Expect our grip and shoulders to be taxed here. Manageable sets will be our best course of action here. This is a time as well to train our transition… when we least “want” to. After your final power snatch, walk to the PU bar, and just start. The set does not need to be big, nor should it be. But it is here where athletes will loose 20+ seconds “waiting” for a large set. See what’s there, and reassess a couple of repetitions in. Best thing we can do here is to simply just start.

 

WALKING LUNGE + TTB

6 Sets, Not For Time:
10 Meter Dumbbell Front Rack Walking Lunge (50’s/35’s)

10 Toes to Bar

Rest as needed between sets.

This is not for time, but for familiarity and positioning. On the walking lunges, position the DB’s in the front rack position by placing the back head of the dumbbell on the shoulder. Keep the elbows high with triceps parallel to the floor, as if it’s a front squat. Positioning in this front rack is important as this can be a very taxing movement if held in an inefficient position.

 

 

TUESDAY 2/21/2017

WARMUP: 

500 meter row OR 400 meter run

2 rounds of:

10 sloppy push ups

10 Air Squats

10 Boot Strappers

10 Pass Throughs

 

"NUT CRACKER"

“Nutcracker” – Part #1

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 135/95

Rest 3:00

“Nutcracker” – Part #2

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 155/105

Rest 3:00

“Nutcracker” – Part #3

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 185/135

 

A repeat from December 6, and a variation of the classic benchmark “Macho Man”. We have three weight selections today. The most challenging of the three movements is the push jerk overhead, so let’s use that to help us decide our selections.

On the 1st AMRAP, we are looking for a moderate weight. A load that we could push jerk for 20+ repetitions when fresh.

On the 2nd AMRAP, we are looking for a weight that is slightly heavier than our moderate selection. Think 10-20lbs more. A load that we could push jerk for 15+ repetitions when fresh.

On the 3rd AMRAP, we are looking for a a heavier, but very manageable load. Think 10-20lbs more again. A load that we could push jerk 10+ repetitions when fresh.

Although these windows are short, at three minutes each, we still want to dial in some thought beforehand. On all three AMRAP’s, the full-movement must be completed before moving on. As in, 3 full power cleans, standing tall each rep before moving into the front squat. We are not to squat clean the 3rd rep.

Singles on the power cleans may be the best strategy unless you are an athlete who is very, very strong in this complex.

Two singles, and on the third, keep the bar up. Three front squats, three jerks, and right back to singles.

Hanging on the bar and going touch and go is an option if we are *very* strong on this complex, but understand that this will increase your time under tension bringing the bar down to the floor. It is faster per repetition, but we want to take a hard look to determine is it’s worth our effort there. A larger goal is to maintain a steady pace through the entire 3-minute window. We don’t want to open up with two quick full complexes, only to find ourselves staring at the bar trying to recover.

EXTRA CREDIT/BARBELL FACING BURPEES

On the 2:30 x 4 Rounds (10 Minutes)

6 Barbell-Facing Burpees – Slow Pace

6 Barbell-Facing Burpees – Medium Pace

6 Barbell-Facing Burpees – Sprint Pace

This is a total of 18 burpees completed in a row, but at varying speeds.

On the “Slow Pace”, visualize a moderate pace. As if you are doing 100 barbell-facing burpees for time.

On the “Medium Pace”, visualize a faster pace. As if you are doing 50 barbell-facing burpees for time.

On the “Sprint Pace”, visualize a sprint pace. As if you are doing 25 barbell-facing burpees for time.

This is not for score. Keeping us with measured rest will bring about the metabolic-response we want to feel in the later rounds to confirm our movement under this breathing.

Focus on our footwork. As we start to climb in speed, train the turn in the air. Train a faster drop down for the next repetition. Train to move one step faster.

If at any time it takes us more than 2:00 to complete the repetitions, increase the rest time to ensure that we have at a minimum 30 seconds between rounds.

 

WEDNEDAY 2/22/2017

WARMUP:

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

 

"FULLER CIRCLE"

50/35 Calorie Assault Bike

125 Double-Unders

2,000 Meter Row

125 Double-Unders

50/35 Calorie Assault Bike

If you are using a Airdyne, complete 75/50 calories.

If you do not have a bike, our two ideal substitutes are – 1) 800 meter runs, or 2) equal part row for calories.

Post Times to the Leaderboard below.

 

Going long today.

This is a built-up version of a previous workout completed in early December, called “Full Circle”.

Two training goals today…

One, to find our pacing. The goal on the bike and the row is to find that threshold pace we can hold throughout. Become comfortable with being uncomfortable. Dial in the breathing, and turn the mind off.

Two, double-unders. Training through large totals is a important skill to hone. This does not necessarily mean we are looking to push through large unbroken sets. That’s not the direct goal. All that matters is our time from A -> B. Much like our wallballs on Monday, it’s not about how large your sets are, but rather how best we manage the total count. Break these up into manageable chunks. 50-50-25 is a recommendation for a very strong DU athlete, with another suggested plan being 40-30-30-25. There is no wrong approach here as it is based on the individual. Key here however is to avoid movement failure, where we hit the wall.

 

MOBILITY CASHOUT

Straddle Stretch – 2:00 Total

Click HERE for Video

With legs at 90 degrees, slowly walk your hands out in front of you, bringing your chest forward moving into the stretch. Slowly work your hands out further as your hamstrings and adductors open – let it be a process.

Couch Stretch – 2:00 Each Leg
Click HERE for Video
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 each side
Click HERE for Video
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Childs Pose – 2:00 Total

Click HERE for Video

Assume a kneeling position with some space between your knees. Extend your arms out in front of you on the floor. Keeping your arms extended, sit back towards your heels and imagine sinking your chest down to the floor. This will stretch the shoulders, upper, and lower back. Relax into this pose, allowing your chest to move closer and closer to the floor over the course of the two minutes.

 

THURSDAY 3/23/2017

WARMUP:

 

500 Meter Row/or 400 meter Run

Then 2 Rounds of:

10 Bootstrappers

10 Toy Soliders

10 Walkouts

10 Wall Ball Shots

10 Iron Crosses and Scorpions

 

 

"INFERNO"

27-21-15-9
Toes to Bar
Overhead Squats (95/65)
Barbell-Facing Burpees

We are looking for an overhead squat weight that we can cycle for 21+ repetitions unbroken.

Post Times to the Leaderboard below.

 

This is our only effort today. With that, as we bring our focus and intensity to this single piece, we still want to take a close look at our strategy on how we approach.

Toes to Bar

From a performance standpoint, recall the backswing. We can bend the knees coming up, but we want to find the locked out knee position in the back to maximize our kip swing. Do the work in the back, and the front flows naturally, and with less effort.

From a strategy standpoint, break these up very early. Looking at all three movements, there is a mid-line demand across the board. Although the 27 is the largest set of TTB, it’s not the decider of the workout. What is more so a decider is how much these 27 repetitions impact the remainder of the workout, most notably the remaining TTB in the 21-15-9.

Example breakup strategies:

10-9-8

7-7-7-6

5-5-5-5-4-3

No wrong approach here. But what all have in common is a fairly consistent repetition scheme. Avoid the initial set that gets us deep into the 27, but then has us finishing with slow singles. We want to preserve the kip.

Overhead Squats
These repetitions do not need to be unbroken. Pushing for unbroken sets here sometimes can hurt more than help – let cycle time determine when we break. The term “time under tension” is used when the body is under load. With the bar overhead, even though we may not be actively squatting and pausing between repetitions, we are still under tension. This saps your shoulders and mid-line. We want to avoid excess energy being spent unnecessarily to time under tension.

With the overhead squat weight being a manageable load that we can readily pick back up, we have the option to break this into quick sets. You will recover far better with the bar out of your hands than with the bar in.

Example breakup strategies:

15-12

12-8-7

9-9-9

Much like the TTB, there isn’t an incorrect approach. A slow 27 unbroken OHS however takes a bigger toll on the body than 2-3 quick sets with breaks in between. If you feel yourself slow, break and take a quick recovery. You’ll perform better on the following movements because of it.

Burpees

Pace the first 27 more than your normally would. This is where the workout “sets in” or, “gets real”. The most challenging round in the workout will be the 21’s, so holding back on the gas a touch here will set us up well to move immediately to the TTB and the following OHS.

Take a composure breath after hopping over the bar on each burpee, and strive to let these 27 burpees be your slowest of the day. We are going to pick up speed from here.

 

FRIDAY 2 /24/2017

OPEN 17.1

February 12
WODS: 2-13-2-18
February 25
WODS 2/27-3/4