Overall we are getting better at our squats. Whether it is the Back Squat, the Front Squat, or the OH Squat we are showing very noticeable improvements. However, as you can see from the videos there are still some common faults in most every one's technique. The single biggest being keeping the weight on the outside of the feet, and the knees pushed outside the toes during the entire squat motion. In addition to thinking about shoving the knees out remember the cue of "spreading the floor" with your feet. This will help you to keep the weight on the outside of the foot, and help to avoid dropping the arch of your foot into a bad position.
For tomorrow's WOD (02-14-2012) here is what we are recommending.
5 Rounds (with continuously running clock)
-Max Rep Pull Ups in 15sec
-Rest 45sec
-Max Rep Burpees in 15sec
-Rest 45sec
-Max Rep KB Swing (70/53) in 15sec
-Rest 45sec
-Max Rep Box Jump (24/20) in 15sec
-Rest 45sec
Keep track of total reps for your score.
This wod is designed to work on your cycle time for some basic CF movements. We tend to fall into the trap of thinking of the pace and speed that we use during a 20min AMRAP as "normal." In this wod try to perform the exercises at a faster pace than you would during a normal wod. When we reach a point in CF where you can complete a wod without taking any breaks (think Fran) the only way to improve your time is to improve the speed at which you can perform the movements.
As you guys may have seen, the RED's daily wod today is very similar to the one we reccomended. Which should make it easy enough to get done in a class. We would still like you guys to do our version. We have a little different exercise selection, and different work to rest ratios. Remember that our weekly training is very different from those not doing the oly club program, and as a result we have different needs/goals for our two wods per week. So if possible do the wod we have posted and treat each interval like an all out sprint, putting out your fastest most intense effort every work session. With a 1:3 work to rest ratio you should be able to recover enough to maintain maximal speed and intensity through every round.
ReplyDeleteDid the "nooner" wod with LJ today (thanks LJ for pushing me), and to be honest, this was the best I've felt doing a wod in a loooonnnng time! Not sure if it was having a longer rest period in between intervals, or if it's just because I've had more rest days. I stayed really consistent, only varying by one rep either way. Didn't do the 53#KB though, it always ends up killing my lower back the next day, so I stuck to the 35#. Ended up with 202 total reps. Happy face!
DeleteGood job Jana! Glad to hear it went well. What we are doing with this program and now the associated wods is TRAINING, not just EXERCISING. You will have days like this and days where you are sore and tired, but you will be making legitimate progress towards being a better athlete every week.
DeleteI agree, I felt great during this wod and was really wishing it was longer. I didn't kill it like Jana though! Good job! My problem was box jumps, still a little scared of those and can't get a rhythm down. I think I could have or should have pushed myself more, but it's hard when nobody is there doing it with you.
DeleteDid this today at lunch and got 188 as rx'd. Jana with a 202 is a great output, even if she used the little kid kettlebell.
DeleteCody makes a huge point here. We are training, or practicing. There is always room for improvement in our movements, in our lifts in our WODs. And this practice will translate into becoming a better athlete. One of my Kettlebell instructors once said, "someday I hope to do a perfect kettlebell swing."
DeleteThank you guys for getting a program together for us. We all very much appreciate it!!
ReplyDeleteOne question for you, how often should we be doing an ice bath or the contrast shower and can or should we after any of our wod's?
Everything I have read indicates using hydro-therapy 2 or 3 times per week. I am not sure if there is a downside to doing it more often or not. I will do some research and let you know.
DeleteMuch of information about ice therapy has come out of ultra endurance/triathalon circles in recent years. It is utilized by many of the top performers after hard trainig sessions and especially after their event of choice. The idea behind ice therapy focus upon decreasing the inflammatory process caused by the micro tears from musculature breakdown. Endurance coaches generally recommend a gradual warming after ice bath as they feel it enhances the recovery.
ReplyDeleteResearch from Russia shows that ice has been used for at least a century often after training sessions, or after sauna sessions. Daily use is very common in the former soviet block atheletes. And arguably they have produced some of the greatest strength atheletes in the last 50 years.
I suspect there is a need to build up some tolerance and progressing as tolerable is wise.