WOD 190302

METCON:

PARTNER WORKOUT!!

Athletes will alternate you go, I go until each athlete has completed 4 complete rounds.

4 Rounds For Effort:

5 Strict Dips **

7 Sandbag Zercher carry @ 100 ft. + RPE 5 **

9 DB Push jerks @ RPE 5 **

MOVEMENT DIRECTIVE:  Today is about position.  The focus of this metcon is to build capacity in the FRONT RACK position.  Choose weights that allow for perfect movement.

19.2 is all about PACING!!

Happy Friday Everyone!  If you haven’t heard yet, here is what we have on deck for 19.2:

Beginning on an 8-minute clock, complete as many reps as possible of:

  25 toes-to-bars

  50 double-unders

  15 squat cleans, 135/85#

  25 toes-to-bars

  50 double-unders

  13 squat cleans, 185/115#

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  11 squat cleans, 225/145#

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  25 toes-to-bars

  50 double-unders

  9 squat cleans, 275/175# 

If completed before 16 minutes, add 4 minutes to the clock and proceed to

  25 toes-to-bars

  50 double-unders

  7 squat cleans, 315/205#

Stop at 20 minutes.

At first glance this looks like a daunting workout.  In some respects it can be, but let’s see chat a bit about what we believe the focus of this workout is:

  1. PACING:  It’s extremely important to understand that you have 8 minutes for the first part of this workout.  That’s actually a good amount of time IF you plan ahead in the beginning.  We have been chatting recently about how CrossFit is a very aerobic sport.  With that said, take your time with each movement and break the total volume up into manageable sets!

  2. TOES TO BAR:  This is all about repeatable sets!  Take your time and complete sets of 5 at a very consistent pace.  This will allow for you to save your grip and not get stuck in a dead hang on the bar.

  3. DOUBLE UNDERS:  We have been talking a lot about mindset in class and how it relates to the double under.  Remind yourself to continue to breathe and work towards small sets.  Don’t get frustrated if you find that you are getting caught up at any particular point.  Take your time and work towards manageable sets!

  4. SQUAT CLEANS:  This is where consistency is king.  Focus on your set up each time and moving efficiently.  It’s important to not redline in the first set, rather move at a pace in which you feel in control.

Fun facts. 

  1. There are 178 reps in the first 8 minutes (480 seconds).  

  2. You could theoretically complete 1 rep every 2.69 seconds and complete this workout.  

  3. That means there is a lot of time to stay focused and in control.

As always, chat with your coaches if you have questions but we will be there to help out and make sure you perform at your best!

See you tonight!

WOD 190301

CrossFit Open workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.


If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

WOD 190228

METCON:

"Aerobic Efficiency: Know Your Shift 5.0"

**Athletes are encouraged to stay in gear 3 as long as possible, however they should shift to G4 if their body says so :)

Every 4 minutes for 20 minutes:

7 Thrusters @ 75/55# + Gear 3 **

35 Double unders @ Gear 3

6 Thrusters @ 75/55# + Gear 4 **

24 Double unders @ Gear 4 

FOLLOW RECOVERY BREATHING PROTOCOL FOR REMAINING TIME

**Athletes may increase the weight of the thruster to 95/65# if their coach agrees.  Remember today is designed as an active recovery for those who are competing in the open tomorrow night.

WOD 190227

STRENGTH:  Clean Complex:  Hang clean x 3 @ RPE 5-6

A) From 0:00-10:00, athletes will perform multiple reps of the warm-up complex AND build to their RPE 5 weight:

Warm-up Complex:  1 clean pull + 2 full hang cleans

B) From 10:00-15:00, athletes will complete an EMOM style of:

3 Full hang cleans @ RPE 5-6

DO NOT MAX OUT!

METCON:

“The Starting Block 7”

Every 3 minutes for 21 minutes:

100ft. Alternating shuttle sprint (25ft. forward + 25ft. backwards x 2)

7 Slam balls @ 50/30#

Books are Rad - Episode 5: Robert M. Pirsig's Zen and the Art of Motorcycle Maintenance: An Inquiry into Values

Human connection is quickly becoming something of a lost art these days, and the irony of it all, is one could argue that we are living in a time where we are more connected than ever before.  In this week’s edition of Books are Rad, I wanted to feature a book I read a number of years ago and recently just picked back up - Robert M. Pirsig’s Zen and the Art of Motorcycle Maintenance: An Inquiry into Values.

Now there are a number of directions I could take this blog today.  This book extremely thought provoking and Pirsig engages with the reader in a way that challenges them to reflect on their own experience as it relates to his story.  From the get go Pirsig openly states that this book is not a novel, and if it were, he would develop the characters more.  In my opinion this book is a conversation about your own personal view on connection. 

I will caution you that in my experience this book it is better digested in small doses.  Taking your time will allow for the message to sink in and help you decide whether or not you relate to what he is saying.  The reason I chose this book is because it has been on my mind recently.  The first time I read it I remember being enamored with Pirsig’s description of classic vs romantic and how he views the motorcycle through those lenses - classic is how the motorcycle works, romantic is how it feels.

This binary description of how one experiences a motorcycle struck a cord with me.  Growing up I spent a lot of time riding motorcycles and I can vividly describe how that feels.  In the same vein, I can walk you through the intricacies of working on a bike and the attention to detail that is needed.

So today I challenge you to take a moment and think about connection.  Think about how you connect with yourself and others.  From a metaphorical standpoint, use connection as your motorcycle.  Are you concerned with how that motorcycle works?  Are you constantly fine tuning it?  Or are you just concerned with how it feels and the experience you want from it?  

I will leave you all with this quote from the book as I think it gives some great insight into what you can expect if you choose to read it, “You look at where you’re going and where you are and it never makes sense, but then you look back at where you’ve been and a pattern seems to emerge.”

Happy Tuesday Everyone!

D