Saturday May 16, 2020

James is leading the pack in from his Farmers Carry during Thursdays WOD!

Reminder: Heather will be teaching Zoom Yoga today at 9:00am! Click here to join.


“Triple Threat”

On the 0: 1 Mile Run
On the 10: 100 Burpees 🙂
On the 20: 100/70 Calorie Assault Bike

*30 Minute Time Cap*


“Mirror Effect”

On the 0: 1 Mile Run
On the 10: 100 Burpees 🙂
On the 20: 1 Mile Run


*Working through 3 all bodyweight intervals to start the weekend
*After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the burpees
*Follow the same format for the burpees into the next 1 mile run/bike
*We definitely want some rest built it so we can maintain intensity for the next movement
*To do so, let’s either reduce the distance/reps or set a time cap of 9 minutes for each movement
*There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final 1 mile run/bike
*2k Row
*4k Bike Erg
*1,600 Meter Ski Erg
*100/75 Calorie Assault or Echo Bike
*160/115 Calorie Schwinn Bike
*1200 Meter Air Runner or Trueform
*While we are falling forward in the run and falling down in the burpee, the “up” movement will be different for both
*In the “up” action of the burpee, we want to push through both feet to jump to full extension and clap overhead
*The “up” action of the run should be a pull rather than a push
*Pushing through the ground with the leg can often cause “overstriding”
*Overstriding can lead to heel striking, which slows us down and takes its toll on the joints
*Instead of pushing the ground away, this about pulling the ankle right under the hips as you run today
*Both these movements are all about establishing and maintaining a rhythm
*It’ll take about 200-400 meters and 15-30 burpees to settle into your cadence, but once you do, try to hold that rhythm until the work is complete
*Just like a car on cruise control, set your target and then lock it in until you get to your destination
*Imagine your speed on the second 1 mile run and the final 50 burpees when determining your opening paces on these movements
*In a perfect world, your second 1 mile run and final 50 burpees are performed at almost the same pace or even faster than the first 1 mile run and 50 burpees


Running Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: Click Here

Body Armor

Alternating On the Minute x 4 Rounds:
Minute 1:
20 AbMat Sit-Ups

Minute 2:
10 Single Dumbbell Overhead Tricep Extensions
10 Close Grip Push-ups
Max Dumbbell Bench Press


*Today’s body armor focuses on the midline and upper body pressing
*You’ll alternate between these movement patterns on the minute for 4 rounds:
*Minute 1: 20 AbMat Sit-ups
*Minute 2: 10 Tricep Extensions + 10 Close Grip Push-ups + Max Dumbbell Bench Press
*After finishing the the first 20 reps in the upper body minute, you’ll complete as many dumbbell bench presses as you can with whatever time remains
*Choose loads and rep schemes that allow you to complete each movement unbroken
*Elevate your hands, go from your knees, or reduce the reps in the close grip push-up to allow for this
*You should have at least 20 seconds to complete bench presses at the end of each round


Single Dumbbell Overhead Tricep Extensions: Video

Close Grip Push-ups: Video



“Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth, we can go wherever we want to go. We just need to suit up and get to work.

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