WOD

WOD is "Workout of the Day."


  • Pace yourself for success

    Whenever we program a run in the workout either as a warm-up or as part of the actual WOD we get this excellent display of pacing. The folks that are strong runners take off at a good clip, fast enough to be a challenge yet not so fast that they burn themselves out and all the “non-runners” will start off at a conservative tempo. You can see them speeding up or slowing down a bit further on in the run and depending on the workout itself everyone will finish the run with something left in the tank for the remainder of the workout. Now lets switch gears to a workout (or as today a warm-up) involving burpees and all of a sudden this concept of pacing goes right out the window. A warm-up with 45 burpees… well hell let me go all out for 30 seconds then sit doubled over for 15 seconds before I jump right back in and kill myself again. I see it time and time again. Even though we probably do workouts involving burpees twice as much as workouts involving running, most of our community have no idea how to pace or even that they should pace.

    Now that it’s CrossFit Open season many of these workouts come down to pacing. Pacing burpees, pull-ups, dead lifts, you name it. How do we get a good idea of what our pace should be? It’s easy… pay attention to what we’re doing and how we’re feeling during all the regular warm-ups and workouts. Let’s take today’s warm-up of 45 burpees as an example. First off we know that there’s a clock on the wall… DON’T RACE IT, USE IT! Look at the clock and decide on a number of burpees per minute that you THINK you’ll be able to maintain for the duration of warm-up WITHOUT STOPPING! John Tobia finished in the 530AM class with a time of 4 minutes 30 seconds which is perfect pacing for 10 reps a minute. 45reps /4.5 minutes = 10 reps/ minute, or 1 rep every 6 seconds. John just needs to watch the clock during his first minute and PACE himself to perform 1 rep every 6 seconds. Understanding your pace means keeping an eye on the clock to know how many burpees you can do in minute. Know what your pace is can make the difference between finishing A workout without needing to rest, and failing to finish a workout because you needed to rest too often.If you concentrate on shooting for a specific number of reps every minute you can make minor adjustments as time goes on. Try one every 6 seconds… gassed at the end of the 1st minute? Try 1 every 10 seconds for the second minute(6 reps per minute). I would err on the side of caution though. Especially during a warm-up. Think you can maintain 10/minute, fine but start out with 8/minute for the first minute. If you feel like you have more in the gas tank then shoot for 9-10 in the second minute. You’ll usually find in a warm-up that if you don’t start too fast you’ll get BETTER as the time goes on. Once you’ve done this you’ll have an idea for what your pacing should be in an actual workout.

    This concept applies to all the movements we’re doing. For the second part of the workout today we’re performing a heavyish power clean to 2 front squats EMOM. If you complete that every minute in 15 seconds you have some idea of how long the 5 cleans in the last part of the workout will take you. Will it be spot on? Probably not, but at least you’ll get a feel for how long it should take you and again you can check the clock during the workout to see if you were correct or not. As you get more experience paying attention to the clock DURING the workout you’ll get a better idea of how fast you should be performing on upcoming WODs.

  • CrossFit Open Week 2 Day 3

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Foot Treatment

    https://youtu.be/xU4pmsUNEak?t=122

    Warm-up

    Warm-up (No Measure)

    45 Burpees to 6″ Target

    Weightlifting

    Clean Assessment (AMRAN – As Many Reps As Necessary)

    5:00 Power Clean Assessment

    To facilitate growth and encourage proper movement and good habits, your coach will take this time to decide whether to scale athletes to low hang power, high hang power (hip), or hip muscle. Each can provide the same workout stimulus, but has the differing potentials to instruct proper mechanics

    Power Clean Complex EMOM (1 Complex Every Minute)

    7:00 EMOM

    Rx

    1 Power Clean + 2 Front Squats (155/105)

    Rx+

    1 Power Clean + 2 Front Squats (185/135)

    Scaled

    1 Power Clean + 2 Front Squats (125/85)

    Bootcamp

    7 Wall Balls (20/10)

    Metcon

    Metcon (4 Rounds for reps)

    4 Rounds

    4:00 Each Round

    1:00 rest

    If you complete the 100 DU under the 4:00,

    Add 1 MU, 1 Clean next round

    5 Muscle Ups

    5 Cleans (185/135)

    100 Double Unders

    5 Chest to Bar / Jumping C2B

    5 Cleans (155/105)

    100 Double Unders

    Bootcamp

    5 Jumping Chest To Bars

    10 Med Ball Squat Cleans

    100 SIngle Unders

  • CrossFit Open Week 2 Day 2

    CrossFit Rise Above – CrossFit

    Pre Warmup

    5:00 Foam Rolling

    Lats, Upper Back

    5:00 Delt/Pec Smash w/ KB

    https://youtu.be/VcSZBkPQBKg?t=27

    Warm-up

    Warm-up (No Measure)

    3 Rounds

    10:00 CAP

    Rx

    200m Run

    5 Strict Pull Ups

    3 Strict Chest to Bar

    1 Strict Muscle Up

    Scaled

    200m Run

    5 Australian Pull Ups

    3 Australian Chest to Bar

    1 Jumping Muscle Up, Slow negative On The Way Down

    Bootcamp

    200m Run

    5 Jumping Pull Ups

    3 Jumping Chest to Bar

    3 Ring Dips / Box Dips

    Weightlifting

    Pause Push Jerk Complex (7:00 EMOM)

    Pause Jerk + Jerk

    7:00 EMOM

    You can add weight, but only if your coach lets you

    Rx

    1 Pause Push Jerk (5s in catch) + 1 Push Jerk

    135/95

    Scaled

    2 Pause Push Jerks

    5s pause

    105/75

    Bootcamp

    7:00 EMOM

    4 Dumbbell Pause Push Press

    5s pause at the top

    35/25

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    1 Round, Every 4:00

    Add 2 HSPU every 4:00

    Continue to the next 4:00 each time you finish the work in 4:00

    Rx

    0:00 – 4:00

    10 HSPU

    20 Pistols

    30 Double Unders

    4:00-8:00

    12 HSPU

    20 Pistols

    30 Double Unders

    … continue if you finished the last round

    Scaled

    5 HSPU

    10 Pistols

    15 Double Unders

    Bootcamp

    10 Hand Release Push Ups

    20 Air Squats

    30 Single Unders

    Metcon

    Metcon (No Measure)

    Start the next immediately after you finish the last WOD

    No rest between

    For the entire remaining time, choose one and move at a conversational pace

    Row

    Bike

    Run

    Slow, Steady Pace. Don’t speed up, don’t slow down.

  • CrossFit Open Week 2 Day 1

    CrossFit Rise Above – CrossFit

    Pre Warmup

    Couch Stretch

    https://youtu.be/SaeAvGh6gkg?t=126

    Hip Distractions

    https://youtu.be/_713h6iug30?t=179

    Warm-up

    Warm-up (No Measure)

    4 Rounds (8:00)

    0:30 Rowing

    0:30 Rest

    0:30 Lunge Steps

    0:30 Rest

    Warm-up

    Warm-up (No Measure)

    5:00 AMRAP

    Rx

    6 American KB Swings

    6 Push Ups

    6 Goblet Squats

    55/35

    Scaled

    6 Russian KB Swings

    6 Push Ups

    6 Goblet Squats

    35/25

    Bootcamp

    6 Russian KB Swings

    6 Push Ups

    6 Air Squats

    35/25

    Metcon

    Metcon (AMRAP – Reps)

    Bring Sally Up

    Spotify Playlist – Bring Sally UP

    https://twitter.com/richfroning/status/377855742809997312

    CHALLENGE: to the song “Bring Sally Up” by Moby w/ a 135# barbell on back. Squat on “Bring Sally Down” Stand on “Bring Sally Up”

    Rx – 135/95

    Scaled – 95/75

    Bootcamp

    Air squats or Sandbag Squats

    Metcon

    Metcon (Time)

    Quarter Murph

    20:00 CAP

    Rx

    With 20# Weight Vest

    Unpartitioned

    400m Run

    25 Pull Ups

    50 Push Ups

    75 Air Squats

    400m Run

    Scaled & Bootcamp

    Partition as necessary

    No weight vest required

    400m Run

    25 Pull Ups

    50 Push Ups

    75 Air Squats

    400m Run

  • Strength For Runners

    CrossFit Rise Above – Strength for Runners

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