W.O.D. Wednesday 3/27/19

26
Mar

W.O.D. Wednesday 3/27/19


NEW SATURDAY CLASS TIME!


Hope you enjoy this class addition, but starting this coming weekend we will now have a 9 AND 10am Saturday workout…We have been averaging between 40 and 70 athletes at our 9am on Saturdays, which shows it’s time to make TWO class times available! I hope this is helpful!
Childcare will be at both. Also for those that take advantage of open gym, you can now actually use either the 9 or 10am for open gym as long as we stay clear of the class workout and allow the class to have the needed equipment first!
We hope this is a great thing for all of you!


DAILY MINDSET

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness.

The man quoted above is known to have changed the face of American literature.

But despite Kurt Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others stopped, he kept writing. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy is not just OK. It’s part of the way.


GENERAL DESCRIPTION

  • 5 minute strength intervals with increasing weights
  • Stagger heats on opposite 5 minute intervals if short on rowers. If and only if more than 26 athletes in the workout, then any extra athlete please sub with same calories using the ski erg or bike

Conditioning WOD – 25 minutes

As many rounds + reps as possible in 5 minutes of…

Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Overs (24/20)

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…

Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Overs (24/20)

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…

Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Overs (24/20)

ROW

  • Row is the buy-in and only happens once per round
  • Athletes will then complete AMRAP of deadlifts and box overs

DEADLIFTS

  • 1st Bar: 30 unbroken when fresh
  • 2nd Bar: 25 unbroken when fresh
  • 3rd Bar: 15 unbroken when fresh

BOX OVERS

  • Box overs, not box jumps
  • No need to stand to full extension on top

ROW
Neutral Head
A big focus on both the row and the deadlifts will be maintaining a neutral head. As we move through the stroke, athletes want to think about keeping the chin down so the head tracks with the trunk. It is common to see the chin high and neck arched. The row is a great pace to practice this neutral head because it is an unweighted movement. If we’re doing it here, it will be easier to transfer it over to the barbell.

Reach and Relax
Another big focus for the row and deadlifts is what the arms are doing. The rowing stroke is about 60% leg drive, 30% hip swing, and 10% pull of the arms. How we hold the handle should reflect that ratio. As they reach towards the catch, keeping the hands loose and relaxed better enables athletes to focus on keeping the tension in the legs and core rather than the arms. If the arms are tense, we’re more likely to pull early.

BOX OVERS
Brace
Deadlifts are paired with box overs today in our scored portion. Deadlifts are a movement that require a ton of bracing and midline stabilization. Taking some principles from the deadlift to the box, we can aim to land softly on top of the box with a tight core. Soft landings mean athletes are very much in control of their jump. They kept their midline engaged as they land. A loud landing can mean athletes crashed onto the box with a loose body. When you jump, brace for impact.

DEADLIFTS
Neutral Head
Just like we did on the rower, we can aim to keep the chin down as we hinge with the barbell. A PVC pipe can be a valuable tool in feeling this out, with the PVC hinge drill. The goal is the maintain three points of contact with the PVC throughout the movement. These three positions are the low back, upper back, and head. As we touched on before, this ensures the head is moving together with the trunk. Watch video https://youtu.be/59sLe8-GIu8.

Reach & Ribs
Unlike olympic lifts, the goal isn’t to get the bar high up on the body. Lower is actually better with the deadlift. Rather than pulling the shoulders way up to find an active shoulder position, athletes can shrug the arms down and keep them tight to the rib cage to find the active shoulder. This can still keep the back in a good position and let the bar sit lower on the body, making lockout upon standing that much easier.

STRATEGY
ROW

  • Row starts out very important and gets less important as we go along
  • Big calorie row at beginning eats into a lot of the 5 minute time cap
  • Shift from high cals and low weight to low cals and high weight
  • Push more in the first two rounds than the last one
  • Want to find a pace that enables you to get right to the barbell following last calorie

DEADLIFTS

  • Aiming for no more than one break per round
  • Push for big sets knowing the box jumps will be the pacer

BOX OVERS

  • Find a rhythm with your reps that allows you to get right back to the bar for a big set
  • Essentially the “reloading station”
  • Speed becomes more important the closer we are to the 5 minute mark

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