Green Army Comp WOD

Tuesday OR Wednesday WOD

By now, you should recognize whether you perform best after a rest day, or after an activity day postrest. If you're taking today off, rest. If you're taking tomorrow off instead, do this today:

11.2 (from last year)

15 minute AMRAP 

9 Deadlifts 155/105

12 Pushups

15 box Jumps

 

Monday, February 27

Great job on the weekend, guys! Though no one would have pegged Event #1 as tailor-made for the Green Army, we put up some impressive and consistent numbers. Now...let's see some barbells!

If you competed again yesterday, you're tired. However, competition is not preparation for next week. Just do the strength work and skip the METCON:

Warmup:

10 toes-bar

10 GHD Situps

3 rounds unbroken.

Then: Back Squat to heavy single (may not be max. Doesn't matter. Get over 90%) 1-1-1

Roll/stretch.

If you DIDN'T compete yesterday:

10 HSPU

20 Box Jumps

30 Air Squats

5 rounds for time.

It may be tempting to want to do the METCON even if you DID compete yesterday; some will be worried about "missing part of training." DON'T do it. Progress comes at rest, after sufficient stimulus, NOT while doing more work. Supercompensate. I didn't see a single person who wasn't pushing beyond their limit yesterday.

Sunday 022612

Redoing 12.1 today? See you at noon....

If not, do:

WOD 1

3 rounds:

Row 250m

20 Hand-Release Pushups

WOD 2

20-16-12 reps:

Overhead Walking Lunge Steps (45)(25)

Pullups (bands can be used if an athlete chosen needs bands)

WOD 3

2 rounds:

KB Farmers Carry x 4 lengths of gym (55)(35)

50 Air Squats to Med Ball

 

No breaks between! If you're using dumbbells for the farmers' walk, do NOT drop them!

 

Saturday 022512

Competing tomorrow? Rest today, or:

200m intervals (running) - HARD. 1:00 full stop rest between.

5 rounds.

Rested yesterday? Do Friday's WOD today, and tomorrow do:

WOD 1

3 rounds:

Row 250m

20 Hand-Release Pushups

WOD 2

20-16-12 reps:

Overhead Walking Lunge Steps (45)(25)

Pullups (bands can be used if an athlete chosen needs bands)

WOD 3

2 rounds:

KB Farmers Carry x 4 lengths of gym (55)(35)

50 Air Squats to Med Ball

 

Friday 022412

Nice work last night!

We're now starting to work on capacity for recovery during breaks, as well as total rep output.

Rowing: stroke practice - 2:00 no legs

2:00 no arms

2:00 at a <25spm pace

1:00 all out

:30 rest

1:00 all out

Rest 4:00

Max HSPU (until arm fatigue, not until you come off the wall. If you come off, pop back up as quickly as possible and keep going.) Rest :20 seconds, go again. 4 rounds for total.

Rest 4:00

Max CTB pullups (until arm fatigue, same rules.) Rest :20, go again. 4 rounds for total.

Rest 4:00

Double-Under Pyramid - 10 the first minute, 20 the second...as far as possible.

After yesterday, there are a LOT of people who want a 'do-over' on Sunday (I want one TODAY!) Remember that we have 11 weeks of training to go before Regionals...keep up your TRAINING, not  your TESTING!

Event 1 Strategy

Approach today's WOD as an experiment:

Mentally - how long can you keep going without stopping? If you take a break, look at the clock and make a mental note. Also record how many stops you took that lasted 3 seconds or more.

Nutritionally - what's the minimum you can eat to provide ENOUGH energy? You don't want to come into this one full or bloated.

Setup - are you better to drop fast to a soft surface (green/yellow mat) or have a hard surface to push off from? 

Movement - there's a bit of flexibility here. Do you jump your legs in or out?

My thoughts:

Mentality - you don't need to stop. Change is as good as a rest. You can slow down, and drop to your knees, walk your hands out to a pushup; you can jump your feet in narrow or wide. Just keep going. Pick a target number and start counting backward when you get halfway.

Nutritionally - at 7 minutes, you're unlikely to really dip into fat reserves, making carbohydrate intake more critical today. Protein will be necessary only for blood glucose buffering.  Too much carb will pull water into your belly. Just eat normally (for me, that's Zone.)

Setup - if you can jump your feet wide, and land on your heels, your hips (hamstrings/glutes) will propel you upward, and you'll only use larger joint angles, saving your quads. I'd only start jumping inside my hands when my arms/chest are tired, so that the upper body doesn't have to push off as hard.

The rest is optional, but this is critical: you must be in an AEROBIC mode when you start. That means you should be sweating (and not just from nerves) before you start. Your body has to be metabolizing energy in the right pathway when you get rolling, or you'll bonk. Run, skip, row; spike your HR, then recover as you roll out and stretch. Stay warm, and then hit it.

I'm also going to try to do this workout with someone who's faster than me at burpees: Andrew or Mac. I'll use them as rabbits. Sorry, lighter folks, but the pressure's on YOU here! haha.

Wednesday, February 22

The Open starts at 8pm. Today is a fun day. 

You have 1 hour from the time you enter to the time you leave. You must achieve:

1000m rowing

3 heavy cleans

5 heavy overhead lifts

15 consecutive OHS - any weight

30 dips

3 attempts at max linked muscle-ups or CTB pullups.

10 minutes stretching AFTER all the other stuff.

Get your F5 keys ready!

 

Tuesday, February 21

REST. In case you needed to be told, I'm telling you. Roll out and stretch for 20 minutes. Your competitive season starts tomorrow. The only thing you can do to get better by then is to relax today.

Monday, February 20

Warmup: 15 mins rolling, running, burpees

Front Squat to max, then strip off 20lbs

Then, for time:

50 burpees

Front Squat (max - 20lbs) x 10 reps

Row 1000m

NOTE: the Open starts on Wednesday night. If you're sore or tired, take tomorrow (Tuesday) off and possibly Wednesday. If you feel fine, do a light skills-based workout on Wednesday (I'll post one.)

Sunday, February 19

Warmup and stretch  - 10 mins of gymnastics / calisthenics skills

HSPU - competition depth - as many as possible, then hold lockout for 30 seconds

3x

Pullups - as many as possible, then hold at top for 20 seconds

3x

Then:

Pullups in Rings x 20

Box Jumps x 40

Arm Haulers x 60 (clap behind head, behind back = 1 rep)

AMRAP in 20:00. This is primarily MENTAL practice. Don't let yourself stop for longer than 10 seconds at ANY point. Every stop - even if one per rep - means a full ten-second stop; no more, no less. Ask yourself before stopping: do I need to stop for 10 seconds? If not, don't stop at all. If so, start again in 10 seconds.

Tomorrow: front squat to max, METCON, repeat.