Category Archives: WOD

Workout of the day.

Say what you mean

eloise

The metcon is not the workout.

Hey, it's easy to think of it as such.  It's the most intense, gets your heart rate through the roof, challenges your lungs ability to deliver oxygen, and leaves you feeling tired and depleted.

You'll hear people get it wrong in examples like this;

"So I did some heavy back squats, and strict pullups, and now I'm going to do the workout"

Or,

"I did this cool workout the other day, it had burpees, and kettlebell swings and box jumps in it...."

In both cases, the word workout, should be more specifically replaced with metcon, conditioning, or heck, even cardio.

But it's not the workout.

We can see people in class, with 20 minutes of technical Olympic Weightlifting ahead of them, and THEN a review of the metcon, and then a pre-metcon warmup, still to get through, but they are ALREADY thinking about their pacing strategy, worrying about what scaling to choose, double checking with the coach about their kipping pull up technique and checking Wodify for the current leaderboard.

How productive do you think the weightlifting piece is going to be for that person...?

Heck, even us coaches have a slip of the tongue occasionally.

Not going to lie, coming from the rigid, structured, repetitive and boring world of mainstream fitness programming, racing the clock and each other was a world changing revelation for us, back in the first decade of the century.    Luckily we had a solid base of strength training to balance out our obsession with metcons long enough for us to come to our senses and get back to some balance.

The workout is the ENTIRE training session, start to finish.
1. General warm up (Bike/Row, Crossover Symmetry, joint circles, bodyweight flow)
2. Specific warm up (activation, increased range of motion, light loading, increase in speed)
3. Neural drive and movement pattern reinforcement (skill work, building loads, faster speeds)
4. Strength/Power (heavy loads, fast movements)
5. Conditioning (high heart rate and breathing frequency, glycolytic and aerobic energy system demand)
6. Cooldown (easy aerobic movement, parasympathetic breathing, static stretching)
When you look at it like this, the conditioning work is less than 20% of the total session.
We've mentioned before in a previous post, that the metcon was more like dessert.
But that's still incorrect terminology really, as that just makes it seem like a treat!!
"Make sure you do all your back squats or you wont get any metcon!!!"

Even if all you do in your workout, is a metcon, that doesn't make it the workout.

It just means you skipped 80% of it....

____________________________________________________

Alright folks, it's that time again.  Baseline Week for our latest training cycle, Wolf.  Some of the elements you'll see over the coming 9 weeks of training, include more aerobic work, which will often contain running.  Also shorter, more intense (lactic endurance) metcons, higher rep barbell cycling, and technical skill practice.

What's cool about Baseline Week is that we often see a lot of PRs, but just remember that isn't the aim.  Focus on technically sound, safe movement, and recording legit scores to improve on during PR Week.  The day's you feel the LEAST like coming in for,  probably contain the elements you MOST need to work on.

I'll see you Monday for the 800m run..... :)

WOLF BASELINE WEEK, JAN 15-21

Monday

FITNESS

A.

Power Snatch

1RM

B.

1000/800m Row for time

and/or;

C.

800m Run for time

Tuesday

FITNESS

PERFORMANCE

A.

Hang Power Clean

3RM

B.

"Ramirez"

1 Deadlift 35/25kg

1 Hang Power Clean

1 Front Squat

1 STOH

1 Burpee over bar

Add 1 rep each round

AMRAP in 10mins

C. Optional

3 x 100m Farmers Carry

A.

Cluster

1RM

B.

"MacLeod"

5 Power Cleans 42/5/30kg

5 Thrusters

5 Burpee over bar

EM till failure

*18 rounds is the gold standard to aim for.

**If you complete 18 rounds, you must then add 1 burpee each subsequent round till failure

Wednesday

FITNESS

PERFORMANCE

A.

Single Arm Strict KB Press 24/16kg

AMRAP in 5mins, change arms as needed

B.

Strict Pullups (band assist)

AMRAP in 4mins

C.

Walking Lunge (unweighted)

AMRAP in 3mins

D.

Slamballs 9/6kg or Situps

AMRAP in 2mins

E.

Pushups

AMRAP in 1min

**Rest 3mins between each movement

A.

Strict HSPU

AMRAP in 5mins

B.

Ring MU

AMRAP in 4mins

C.

Pistols, alternating

AMRAP in 3mins

D.

Kipping CTB

AMRAP in 2mins

E.

Kipping HSPU

AMRAP in 1min

**Rest 3mins between each movement

Thursday

FITNESS

PERFORMANCE

A.

Deadlift

5RM, tap n go

B.

30-20-10

Russian Swings 32/24kg

Box Jumps 60/50cm

A.

Deadlift

10RM, tap n go

B.

10-20-30

DB Snatch 22.5/15kg, alternating

Box Facing Jump Over 60/50cm

Friday

FITNESS

PERFORMANCE

A.

Strict Press 1RM

B.

1RM OH Hold for max time

(last performed 11.07.16)

C.

In 5mins;

1. Max unbroken wallballs 9/6kg

2. Max rep wallballs

**first set is scored as max, and then continue on for total reps in 5mins

A.

OH Squat

3RM

B.

In 5mins;

1. Max unbroken wallballs 9/6kg

2. Max rep wallballs

**first set is scored as max, and then continue on for total reps in 5mins

Saturday

FITNESS

A.

1600m Run

40 Burpees

10 Rope Climbs

200m Double Rack Walk 2 x 24/16kg

100 Dubs

40 TTB

16 DB Power Cleans 2 x 22.515kg

40min AMRAP

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