UPDATE for THIS week AND next! This is the full spread of the cycle we have completed thus far - catch up if you are a little behind by starting at the beginning! This weeks work is at the top! As always, if you have any questions, please feel free to let me know: WEEK 5: THANKSGIVING WEEK! Well be taking a wee break during this week so feel free to catch up on past WODs that you missed (dont re-test the benchmarks!) OR, complete this piece: 10 minute Row for meters. 10 minute Rest. 10 minute Row for meters. WEEK 4: Day 1: 3 minute AD for cals x 3 Rest 3 minutes in between intervals. THEN, rest 8 minutes Then, REPEAT. If you are able to maintain your pace, continue to rest ANOTHER 8 minutes, then repeat. If you are not able to maintain your pace, end here. Pacing Notes: If you have completed last week as well, you want to aim to get within a 5 calorie range of the lowest number you completed last week. So, for example, if my 5 minute AD scores were 64, 66, 70, 66, 63, 63, then I want to aim to hit 58-63 calories per interval or as close as I can get to it within each of these intervals. If my 4 minute AD scores were 58, 57, 56, 62, 60, 63, Im going to hit within 52-57 cal within my 3 minute intervals. Programming Notes: You can do this piece post-WOD. Remember to ask coaches for permission and advice on where to set up. *During your rest time between longer Max Aerobic Power pieces like this one, active breathing drills are encouraged, Im providing a few videos of these below - they are GREAT for those of you who have had back pain in the past, for relieving stress and maintaining good breathing patterns that make you a faster/stronger/healthier athlete. Definitely check them out and incorporate them in to your warm-ups, active rest days, or office break times. If youd like to learn to use these cues for your lifting, try the cue breathe through the back the next time you are prepping for a squat - it can do wonders ESPECIALLY if youve practiced these drills a bit. All Fours Breathing: https://youtube/watch?v=6761Fv6DweI Short Seated Belly Breathing: https://youtube/watch?v=yt8to7rPTkw This is one youve learned in class, but an even better variant - supine 90/90: https://youtube/watch?v=I4YCMxCZ29A Deep Squat Lat Stretch w/ Belly Breathing *especially good for those of you who have tight lats (its a 2-for-1) : https://youtube/watch?v=SndY5ctyU8U Great cuing if you dont feel like youre getting it: https://youtube/watch?v=nDjfNV7TN-w Day 2: This week in rowing… your mission, should you choose to accept it, is to row 750m at 80% of your 500m pace. Rest 5 minutes. Then repeat this 3 more times for a total of 4 times to report. *** PLEASE FILM AND POST A SHORT CLIP OF YOUR ROWING DURING THE 750m PIECES. Id prefer NOT your first piece :) Well be using these clips to analyze form, etc.*** Pacing Notes: So, you should be rowing slightly more, at the same pace as the first weeks shorter intervals. If my 500m best is 1:51 this means Ill be rowing 750m at about a 2:13 pace (20% of 111 sec is 22.2 seconds) - my 750m time should be about 3:32. Programming Notes: You should be completing this PREFERABLY as a WOD all on its own, as a piece down 3-4 hours after training or before it. Doing this piece directly post WOD will possible but MORE than a bit draining. Do not spend your rest sitting down! WEEK 3: Day 1: 4 minute AD for cals x 3 Rest 4 minutes in between intervals. THEN, rest 10 minutes. THEN repeat the 3 intervals with the same rest (4 minutes between). Report cals for each interval. *If you have completed last week as well, you want to aim to get within a 5 calorie range of the lowest number you completed last week. So, for example, if my 5 minute AD scores were 64, 66, 70, 66, 63, 63, then I want to aim to hit 58-63 calories per interval or as close as I can get to it within each of these intervals. Again, doing this is as a SEPARATE WOD or even as a WOD all on its own is much more preferable than doing this directly after a full CrossFit class. Day 2: Its not glamorous. but youll be doing EXACTLY what you did last week, EXCEPT the goal will be different. You are going to take your very sustainable pace and try to dig just a little deeper. Your RPE should be about 85% which means that you should be attempting to row about 5% faster than last week and SUSTAIN this pace. Therefore, if last week 100% for you was 2:00 OR, 120 sec, and you took 20% of 120 sec (24 seconds) this would mean that you would be attempting to row at a 2:24 pace for all intervals last week. This week, youd be taking 15% of 120 sec (and youd be attempting to row all intervals at 2:18 (so slightly faster than last week). SO: Row 500m @ 85% of best 500m Row x 8 sets. R3 minutes between sets. Again, shoot for no more than a tenth of a second off - though this will undoubtedly be much more difficult. Report all splits. Report total deviation. WEEK 2: Day 1: 5 minute AD for cals x 3 - Rest 5 minutes between intervals, THEN rest 8 minutes, THEN repeat the 3, 5-minute pieces again with 5 minutes of rest. Ideally you want to complete this separate from a WOD completely if you can - leave 3-4 hours at least between. Report cals for each interval. Day 2: Row 500m at 80% of best x 8 sets. Rest 2-3 minutes between sets. Id complete this piece after a day that feels relatively light to you, on a weekend during Open Gym OR as its own session on a day you are looking for a double - remember: if you are doing that, provide at least 3-4 hours between sessions and pay attention to your recovery, you should be sleeping at least 7 hours, and you should be seeing steady gains in your strength-dominant work. The goal during this piece is to get your splits to be NO MORE than a tenth of second off. Accuracy and consistency are king. Are you an accurate pacer in the row? Report all splits, and total deviation. WEEK 1 and DELOAD WEEK: Complete the two tests for our current cycle: 1) AD, 10 minutes. Max Effort. Report total Calories. 2) Row 500m. Rest 2 minutes. Row 500m.
Posted on: Sun, 16 Nov 2014 22:37:11 +0000
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