Oct 21, 2013

Tuesday 10.22.13

(sorry for late post...operator error!)
Main WOD
(Scaled version of 2009 CF Games events 1 & 2)

For time:
2.25 mile Run (golf course)
   ~10 min rest, then:
Deadlift ladder (progressively heavier singles to failure):
   Level A: 115, 135, 155, 185, 205, 225
   Level B: 235, 255, 275, 295, 315
   Level C: 315, 325, 335, 345, 355

Skill/Accessory work
3 alternating sets (not for time):
10 Ring Push-ups
10 Knees to Elbows

Post run time and highest DL completed to comments and whiteboard.

Optional Strength WOD
DL 3-3-3 (75% of 1RM)


Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

Main WOD.  In the 2009 CF Games, Events 1 and 2 were conducted right after each other. In the Games the athletes had to run a 7k trail run, and then were placed in reverse order of finishing times for the DL ladder. The slowest runner had to start first, while the first place runner got the most rest and started last on DL's. Naturally, this will still apply, whoever finishes first gets the most rest.

We will do a 2.25 mile route (around the golf course -- route posted here and on whiteboard). Write finishing order and time on the board, then begin a version of the DL ladder after a short break of ~10 mins. Gather in groups to do the ladder, be vigilant on changing weights and getting people to lift, there shouldn't be a lot of time to look around and talk.  There will be 3 DL stations:
  • Level A: 115, 135, 155, 185, 205, 225  (Weights required = 2 x 45, 2 x 35, 4 x 10, 2 x 5)
  • Level B: 235, 255, 275, 295, 315  (Weights required = 4 x 45, 2 x 25, 2 x 10, 2 x 5)
  • Level C: 315, 325, 335, 345, 355  (Weights required = 6 x 45, 2 x 15, 2 x 10, 2 x 5)
The stations are meant to help athletes separate into ability groups. Most will need to warm-up with a few lifts at lighter weights, but making big jumps to get through the ladder. Be fluid as the groups abilities will differ, each athlete should be recording their own ladder and join in with a group. Each lift 'should' be conducted as quickly as possible, but no faster than 90 seconds between. In other words, take only as long as the group takes for each athlete to lift. If the group is large, line up in the same order, each athlete conducts the lift, then add plates and get back on it.

Athletes who know they can do the 3rd ladder, should likely hit the 1st ladder for a warm-up, then hit the starting weight and 1 or 2 in the 2nd ladder before heading to the full progression of the 3rd. Adapt as you see fit, if a 20# increase is too much, make a 10# increase or 5#, just don't stall out the larger group for too long. But encourage athletes to push it, and reattempt if possible. Experienced lifters help everyone out by pushing the group and cycling people through each weight and changing plates out.

Accessory work/Skill practice. For quality, not time. Just do good quality push-ups on the rings, and Knees to Elbows. If you are a knee to armpit person in WODs, then work on getting the good quality reps in, regardless of amount. Focus more on building your ability to do correct reps, in whatever volume.

Optional Strength. If you made it through the ladder easily, or if you stopped comfortably where you felt like you pushed yourself up the ladder, then strength work could help you build some more capacity. If you have the time, reduce down to 75% of your 1RM, and focus on 3 good sets all at the SAME weight, taking rest breaks as needed.

If you hit a new PR or failed somewhere pushing as hard as you could, DO NOT JOIN in the Strength work. You've given your central nervous system (CNS) all it can handle for today. Rest.


Training Videos.
  • "Deadlift Ladder" - This would be the idea if we had the weights and space...
  •  "Knees to Elbows" - Northstate CF gives a refresher on K2E technique.

8 comments:

Jodie Kunkel said...

19:12/265 + 3X10 ring push-ups/3X10 knees to elbows.

Attempted 275 on deadlifts (which would have been a new PR), but the onset of blindness and weakness to follow prevented me from pulling the weight.

Allan Jackman said...

17:09/345
Then the skill.

Jimmy Chen said...

Had too many writing assignments due and still hurting from the WOD yesterday, so I missed out this morning... :-(

On the plus side, I took the plunge and I'll be participating for the Barbell for Boobs fundraising WOD this Friday!

Ross said...

IMCF SD DET

17:10 on the run, DL Ladder solo did all my lifts on the minute mark 315, 325, 335,345, 355, 365

Then DL 3x3 @335 (75% of 1RM)

Skill work 3 rds
10 Ring Push ups,
10 TTB instead of KTE (messed that up, oh well)

Since I had rings out, tried to do some strict MU from the knees, (should have said TRIED).

SuperiorJake78 said...

What Would Conan Do?

Squat
215x5
250x5
285x9 new rep record!

Press
110x5
125x5
145x5

After those squats my core was smoked, made the presses much heavier than they should have been. Next week I'm gonna switch so squats are paired with bench press.

Assistance Work: Boring But Big
Deadlift
190/5/10
Press
80/5/10

Sincerely,
Jake

scottnkelly9901 said...

IMCF Hohenfels:

*modified today's WOD a little...

WOD:
5km run @ 24:30 (157bpm/1:15 recovery)

Deadlift Ladder Group C
1-1-1-1-1 @ 315/325/335/345/355

Follow-thru:
Deadlift (1RM ~365lb)
3-3-3-3 @ 275lb

Scott S said...

Nice job satellite IMCF posters!!! Love it!

17:50 / 385.

Great DL group, Rick and Jay both hit PRs of 410.

Did A910 today, legs still sore from yesterday, felt every full squat...

Meghan Smith said...

Did the run in 21:08 and DL up to 175. Completed some ring push ups and then worked on OHS form.