RX THE WOD

You’d think that after your head coach programmed quadruple WODs the last thing you ask him is to create something really tough for you. So that is what I did. Let me explain.

As I am leaving on another extended world trip for 6 weeks, I wanted to make sure that my training not only keeps up but gets much better. Given that many times I’d be awake hours before my team or my clients, I will have plenty of time to get a WOD on.

CFDV was up for the challenge and promised me a program that helps improve strength, stamina and skills. I will drop in to other boxes in various cities and I could use that as a warm-up or first WOD. More about this extreme programming starting next week…

In short, these 6 weeks I am bound to remember beyond just the amazing sights and skylines. Incidentally we are starting the competitor training in our box at the same time, so I hope to keep up with my peers at the same time.

Partner WOD
3-minute rounds of each for max total rep:
– Box Jumps – 20″
– Pull-ups
– Tire Flips  – 150lbs
– Ring Pushups
– Toes to Bar
[446 reps]

I love double WOD days if they are programmed right. Meaning not just shoulders or just squats but widely varied loads and timeframes. CFDV is very good at these.
After integrating strength training and heavy loads into the core MetCons last month – now we are back to separate strength and Metcon sessions but much higher intensity.
Like today’s tricked out benchmark WOD with a cash-in of heavy deadlifts for time.
Strength
for time:
– 30 deadlifts @ 315lbs
[5:52]
MetCon: Annie Spiked
for time:
50-40-30-20-10
– unbroken double unders
– V-ups (instead of situps)
[11:55]

As the box enters its fourth week of the Lean Life Challenge, most of us added habits to improve our skills, eat super clean, reduce stress and improve mobility.
Most importantly, we are supposed to practice each of the habits for 30 minutes a day. That may not sound like much but the repetition really drives the habits home.
Also, when you add 90-120 minutes a day of focused practice there is very little time left in the day to waste on internet, slack or daydreaming.
All great results happen one day at a time and when you are stacking them week after week, there is no telling how far you can go.
MetCon
3 rounds for time
– 400m run
– 30 pullups
– 20 ring dips
– 10 wall climbs
[24:52]

It is amazing what good programming can do. After being stuck on 165lb clean and jerks for a year, I jumped very close to 200 in the last 2 months. Our Box mixes Oly lifts into to the daily WODs by programming heavier MetCons. Instead of the usual 95lb cleans they program 135 and 165 when 135 would be the norm. I guess there is no other magic to this.
Warmup
– CFDV warmup
– 1-mile hill run
Strength
Clean & Jerk 1-1-1-1-1   [185, 195a]
Cash-Out
pushup ladder
30 pistols