Tuesday, December 16
“Success is a decision, not a gift.”
― Ben Bergeron
Announcements:
Ben is out of town until Wednesday. We do not have a coach for Tuesday’s 7:30am class, so we will need to cancel that one.
You may notice I’ve shifted the language on our “Strength/Skill” portion to “Accessory.” These are often strength, but this term seems to be a better fit for how to approach this segment. The WOD, which can sometimes be strength work, is the focus of the class. “Accessory” work is essential, obviously, but should have a secondary focus compared to the WOD. Think “extra credit” work!
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday attire, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
Warm-up (NTE 10’)
3 minutes of walking (moderate to fast walk: increase pace every minute) or rowing or biking
-then-
Dynamic stretch portion (lower body)
10-20 m high knee karaoke drill
10-20 m knee to chest (3 seconds hold)
10-20 m figure 4 (1 second hold)
10-20 m lunges with torso rotation
10-20 m toe touches
Dynamic stretch portion (upper body)
6-8 elbow push-ups (3 to 4 slow and 3 to 4 fast)
3-4 plank rotations (per side)
3-4 scorpions (per side)
Dynamic stretch portion (combining upper and lower body with skipping drills)
10-20 m high knees walking (focus on 90 degrees angles)
10-20 m A-skip
5 seconds high knees in place then 10 m high knees
5 seconds butt kicks in place then 10 m butt kicks
Running and cool down portion
30 m running, 10 m (or more) cool down
45 m running, 10 m (or more) cool down
50 m running, 10 m (or more) cool down
Accessory
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Scaled: You choose height or do broad jumps, tuck jumps or step-ups.
Movement Demos
For Time:
200 Double Unders
OR
5:00 Double Under or Jump Rope Practice
WOD
Go Every 30 secs:
Sprint: 20x 55 yd
Scaling or weather adjustment: Echo Bike
20 x :15 sec sprint/ :15 rest
Each for time.
Rest as needed between efforts.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
8 secs or less per sprint
More Likely time / rounds: (consider scaling if this seems unrealistic)
10-14 secs per sprint
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling