Thursday 10.17.13

Main WOD
100 Double Unders
50 Inverted Burpees
40 GHD Sit-ups
30 DL (225/155)
20 OHS (95/65)
10 Muscle-ups

Skill/Accessory work
3 rounds, not for time:
Max effort handstand holds
10 Toes to Bar

Post Main WOD time to comments and whiteboard.

Optional Strength WOD
Back Squat 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. This is an example of a CF 'Chipper.' One round of six exercises. Just keep working through them, or 'chipping' away. Try to force yourself into a steady pace, just below the redline of your internal engine. Push hard enough to keep going, but not so hard you have to take big rest breaks. Force yourself to do a count down anytime you take a rest break, limit it to 10 seconds / 5 seconds max and commit to getting back to work.
  • Execution.  Best done in HEATs. Start a group and wait a few minutes then start another group. Just set up enough bars for 3-4 men's weights and 1-2 women's weights, and people will make their way to them. If there's a bottleneck somewhere, likely GHDs, athletes can skip ahead and then come back, but best done in order.
  • Substitutions/scaling.  Standard 3 singles = 1 Double under, and 3 CTB pull-ups + 3 Dips = 1 Muscle-up. Scale weight to something you can 'touch and go' for DLs and do repeats for OHS. AbMat situps can be subbed for GHD SU.
Accessory work/Skill practice. The hand stand holds will help you build the strength for hand stand push-ups and develop your balance so you can get into position better and will translate to many more CF exercises. Don't skip these, get with a group and time it. Between sets do the 10 toes to bar and then take a breather.

Optional Strength WOD. The Overhead Squats will be more taxing for your shoulders and core than your legs so don't be afraid of Back Squats. Do a quick build-up to ready yourself for the weight, then execute good, deep squats at 75% for all 3 sets of 3 reps. This is where you make your money for increasing your CF Total. If 75% is too much to execute reps with good form and depth, then do the 3 sets at a weight where you can get the proper depth and still keep good form.

Training Videos.