Feb 10, 2014

Tuesday 02.11.14

1) Warm-up
Full Range of Motion (FROM) warmup

2) Strength & Conditioning

3 rounds for time:
21 Wall balls (20/14), 10 ft
15 Box jump (24/20)
9 Thruster (75/45)
5 Burpees

Post time to whiteboard and comments.

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

METCON.  Simple little task-priority WOD today, nothing but bodyweight movements and some light weights, but...guaranteed to be a quad burner.  Feeling froggy?  Add a little something extra with bar facing burpees.  If you are looking for some skill work afterwards, lay off the heavy stuff after yesterday's Total.  We'll be picking up the squat work again tomorrow and doing some demanding G work.  So resist the urge to go crazy -- some days, you have to be content to hit a short METCON hard.

Straightforward scaling on this one.  Keep the round and rep structure, reduce weights and box heights as needed.  A note on box jumps -- this is training, not competition.  Keep that in mind when you decide how to approach your box jumps.  Rebounding, step-offs, "strict", or step ups.  Each has its place.  Any questions, ask a trainer.

COACHING FOCUS -- Press.  Priority to Squat if you didn't get to it yesterday.  Circle the wagons post-WOD (should have plenty of time) and pull in anyone that wants to participate (trainer or trainee).  Practice full delivery of the each movement (7-8 mins each) in a group setting and provide feedback.


Russ Ames said...

10:37 Rx. Lots of breaks at WB....ONLY DROPPED thruster bar once.

Might warrant other threads but 1) what are some of your techniques for , let's call it "in stride" recovery? Hyperventilate to get O2 on board? A certain rhythm during movements? I know there's an art to this, but never explored it.

Jacob Heppner said...

Back Squat: 305x5, 365 for 6/5/5/4, 405 for...0.

Sam Friend said...

Loved this one... It beat me up!

Jimmy Chen said...

11:37 Rx. Would've had a better time had it not been for 30 seconds of rest between FROM and the WOD. But, hey, I'm all about constantly varied and expecting the unexpected. :-)

In response to Russ, like art appreciation, active recovery means different things to different people. Some folks see a light METCON as active recovery, others find their zone with light/moderate weight Oly lifts, and many more enjoy monostructural activities, etc.

I say, keep on trucking with the program but make it up to the individual on how hard they want to tackle FROM. Personally, and this may be age talking, but I feel like that FROM is a workout unto itself. I got a lot more mileage this time around when I scaled back the FROM reps from 15 to 10. Even small adjustments to that paid huge dividends, at least to me.

I'd love to hear some more thoughts on this topic...

IronJake78 said...

Yesterday for Iron

Back Squat 320x3x5
Bench Press 185x3x5
Deadlift 360x5


13:47 (4 rounds)... I did 4 rounds because I am dumb. That is all.

Andy said...

So sleepy this AM...shooting for a noon warmup if anyone is around.

Russ -- I hear ya, and sounds like a different question than what Jimmy is addressing. I think you're talking about managing/minimizing rest and finding a way to keep pushing hard during a METCON.

Just my thoughts, but don't think there's a magic solution. Staying upright, deep deliberate breaths, quick step away and reengage seem to work best for me. But the limits on my work capacity are what they are. Once I cross the danger zone into say 90%, it takes me longer to rest and recover than it would have to just go at say a sustained 80%. So the key is hard pacing. Like to have an approach to the WOD going in, and a plan to structure my rest breaks to keep them from dragging on. Different for every WOD. And recognize when it's your body or your mind holding you back from another rep. Altogether different problem!

Ross recently posted a link to a good article on pacing and redlining in WODs, repost here: http://library.crossfit.com/free/pdf/CFJ_10_2013_RedLine_Beers_2.pdf

Other thoughts?

Ross said...


8:59 RX this morning, took many more breaks than I planned.

Jacob Heppner said...


I think this question essentially is dependent upon the duration of the workout. If it's <5 minutes I believe rest are somewhat unneeded, this of course is dependent upon the movments/load. Heavy and highly technical movements need to have programmed rest or else failing the lift is both demoralizing and unproductive (example: heavy C&J). For workouts that are >5 minutes and don't have highly technical heavy movements (example: filthy fifty) then rest MUST be programmed. Going in with a plan is essential in a competitive environment. Now I completely support going in with the "Unbroken Attitude" for training/daily activities. I think those redline/muscle failure moments will teach you something but also makes your body adapt. Now should you do this all the time? Absolutely not. For instance, Karen (150x WBs) is a prime example of one you can easily pace, or just say screw it and grab that "unbroken attitude" by the horns(no one actually goes unbroken though). For a competition you would go in with a plan (5 sets of 25 with 20s of programmed rest btw), but you won't know what you are capable of if you didn't already push the envelope and test your limits.

So what am I saying? I think there is a place for both programmed rests (heavy/highly technical movements, workouts >5minutes, competition atmosphere with multiple workouts per day) and a redline attitude (basic movements, workouts <5 minutes (FRAN), adaption to extreme conditions).

Overall Example: I think doing a programmed resting Karen (5 sets of 25 with 20s rest btw) twice a week will improve your Karen time. But your body is built for adapting to harsh conditions and I believe that going at Karen with the idea of going UB until I fail, then I'll rest, then I'll go at it again until I complete all 150 reps is a better way to improve your Karen time. Of course this is only my opinion.

Kurt Knoedler said...

10:05 RX : On rounds 2 & 3 I broke down to 3 sets of 7 on Wall Balls and 5 on box jumps, It kept me going. Having Russ next to me was motivating and pushed me to go faster.

Sam Friend said...

Great topic of discussion, Russ. Your "in stride" recovery question went quickly to pacing... And rightly so in my opinion. If you are trying to recover during the WOD (with the exception of programmed rests, as with Tabatas), you might not be maximizing your workout.
The article Andy posted and Jacob's comment talk a lot about learning about yourself. Incredibly, everyone is different... That's why there is no set way to pace, but techniques. However, if you know your body and how it reacts to the stress of a particular type of workout, you can go in with a plan. I personally think that plan should push you closer to the redline, thus pushing that redline further away WOD after WOD.
My suggestion is to use the planned work-rest with high rep schemes and/or heavy weighted movement, use unbroken with low rep/low weight. Also look at the total reps of a movement or similar movements in the total WOD. Have a plan... That's key.
The best advice I heard for 7 minutes of Burpees... Don't try to go as fast as possible... Just fall to the ground and stand up again.

Jacob Heppner said...


Truer advice has never been given.

Dan R. said...

7:00 Rx for the WOD today. Good discussion today. My only input is to be aware of your recovery period. A quick 5-10 second planned recovery can quickly turn into 20-30 seconds if you're not careful.

Andy said...

Damn you, Dan. 7:42 RX. Probably would have doubled that time if I did another round like some of my math-challenged artillery brethren.

Awesome points all. One more chime-in...training log! Not just times/loads, but approach. Karen comes up? See how you attacked it last time, see how it worked, and adjust fire from there.

monroe said...

Russ, I make a personal contract: 1. Set a reasonable pace. 2. Set a time cap. 3. No breaks longer than three deep breaths. 4. If that is broken, slow pace by half for the rest of the WOD (or up to the time cap and focus soley on technique. You either started too fast or you're in poorer shape than you thought.
For me it's all about setting a realistic pace before you begin. I'll actually use a metronome from time to time.

Russ Ames said...

THAT's the word I was looking for...pacing. But brought up the breathing part in hopes of addressing the oxygen debt.

Thanks for the insights, and revisiting the basics. Honestly, I may look at the clock 2-3 times, but never plot out reps to remaining time, nor plan a rep scheme prior to going in. Why? I usually discount it as unable to keep up with, or just forget. But will get more deliberate at that. Probably need to go back to paper log too. Usually stay upright (no head down, or hands on knees) but also noted the points on DEEP breaths, and no more than 2-3.

Here's to redlining, Jacob - it sucks, but I like it.

Allie Scott said...

I'll just say my workout was more than 10 min... I was sick today, but still wanted to get in the workout. I took rests longer than three breaths (I use the same breath rule as Marc) to keep my head level. It was fun for sure and definitely a good one for 'pacing'. I approach WB with an UB mindset, same for thrusters and focus on form which gets me through.

I did Rx & upped the thrusters to 55#, not a lot but it was good enough for me.

Good stuff guys!

Nick Talbot said...

Figured this video was relevant to the discussion of burpees and pacing!

Matt Cox 1000 Burpess in under an hour