Dec 9, 2013

Good Tidings to Us

Some quick seasonal notes below on winter WODs and new equipment for the Bubble.  Lots of good feedback, keep it coming!


Ho, ho...ho? A 200lb atlas stone?
Winter WODs. Winter in the midwest, you never know what you're going to get. Today's WOD was a great example of the challenge we face in programming monostructural cardio activities that can be executed in large groups. Because of the bottleneck on equipment, you will rarely see RFT on rows, or WODs that have rowing anywhere but at the beginning. So you'll see runs programmed in the hope that weather will support the plan...and most days it will. There may be days where you might not WANT to run, but very few days where you CAN'T run (ice or bad slush on the roads). Train your mental toughness, and treat the environment as part of the variability equation.

Bottom line -- use good judgment, come prepared with the right footwear and layers if needed (and reflective belts for the early morning), and sub on a group/individual basis if needed.  Remember, general rule of thumb (1.25 run distance = row distance).  So row 500m for a 400m run / 1K row for an 800m run / 2K row for a 1 mile run.  Or, spend an equivalent time cycling through some fast paced movements (burpees, bear crawls, DU, etc) if you are really stuck.

New Equipment!  On a related note, have some great news -- MWR just received a dozen brand-spankin' new C2 rowers to replace our old warhorses!  They should be out in the Bubble sometime later this week.  Should help reduce the aforementioned logjam on rowing WODs.  We have other prioritized requests already in for new and replacement equipment and hope to see some more stuff filtering in soon.  Which leads to the question...

In the spirit of the season -- and to help inform future requests -- curious to hear what would be on everyone's Santa list for the Bubble.  Post to comments with your answer to: "What is the one piece of gear we don't have that you'd most like to see?"

10 comments:

Adam Thompson said...

Speal Bar

http://www.roguefitness.com/speal-pullup-bar.php

Allan Jackman said...

More climbing ropes, which requires some kind of complementary rig, which the Army has the ability to construct (Re: Ft Bragg). These are built outside.

An easier thing would be a few more 2pood KBs.

ROBERT KINNEY said...

Plates. Just plates. Big plates, little plates, but most of all... Sets of plates.
Setting up the bar with matching plates at high weights for big classes is almost unpossible...

Susan Friend said...

More 15-lb Hi Temp plates. There are currently only 4 of them in the gym. They are my favorite plates. If you are using them when I am around, I will probably take them from you.

Adam Thompson said...

I know that Andy said only one thing, but this is also cool for better/more organized plate storage.

http://www.roguefitness.com/rogue-v2-bumper-stacker.php

Scott S said...

Eliminate all the different pieces of equipment.

I think it's one of the latest things from Rogue.

http://www.youtube.com/watch?v=ME7fwQ1jnm0

If it's good enough for Rich Fronings training partner, good enough for IMCF.

Scott S said...

From what I have thought about most over the last 18 months is that truly the only thing we're actually not capable of programming is rope climbs.

With all the airspace we have in the bubble it does seem like it wouldn't be hard to construct something like an A frame rig (15 or so ft) where we could hang a few ropes and space out some Rings.

We've adapted pretty much everything else. Of course, more plates is always useful, as some WODs or some mornings showings drain them all and a few mean muggers aren't so friendly to share. Enough for all the Oly pads to have a decent set AND the WOD area to have enough plates for 4-5 95#, 4-5 75#, 4-5 115# and 4-5 135# sets and you'd likely be able to avoid moving weights across the gym so much.

Honestly outside of the drainage, the bubble is pretty awesome. Sad to leave it, and most of my classmates miss it as well.

Jared said...

A couple of reverse hypers and a few airdynes. Airdynes are cheap and great for use while nursing upper body injuries, warm ups, and can be used in place of C2 for metcon work.

Jacob Heppner said...

I agree with both Adam and Jared:

One Speal bar, or version of it, is pretty cheap and will allow for bar muscle ups When/If they pop up in the Open.

Airdynes are a great addition for monostructural work and rehabilitation. They are also super cheap if you find a couple newer ones on Craiglist, thats how I got one for me.

Reverse Hypers are a great way to rehab chronic lower back pain and also play into helping the posterior chain...best muscle of the body.

Adam Thompson said...

Digging the new black rowers.