Tuesday’s WOD 10/2/12

Buy In:

3 X 400M

Rest 2 Minutes

WOD:

2:00 Kettlebell Swings

Rest 2:00M

:90 Kettlebell Swings

Rest :90

:60 Kettlebell Swings

Cash-Out:

3x Max Holds

L-Sit on Parallettes

For today’s buy in we are going to run 400M repeats with 2 minutes of rest after each effort.  Each run should be within 5-10 seconds of each other. We have discussed POSE Running techniques. This videos shows Dr. Romanov talking about cadence. We are striving for around 180 beats per minute or 90 times a minute for each foot. Everyone will settle into a cadence that works for them, and speed can alter the cadence as well. If you want an idea of what cadence speed you should be at, I have left my metronome on top of the stereo at the gym. Set it at 90 and keep a pace with your left (or right) foot striking the deck with each beep.

For the workout, I took this one from a CrossFit Endurance strength and conditioning workout.    I like the way this one looked. This workout is scored by counting total reps.  A single modality exercise with work:rest intervals.  The beauty of this workout is in its simplicity.  All you have to do is hold onto the bell, stabilize your midsection and explosively open your hips.  As the reps increase you will soon notice how much energy is consumed keeping everything stabilized.  This turns into a very metabolically taxing movement.  Some key points for this workout:

USE YOUR HIPS.  Let the bell and arms swing back naturally against your legs and use the stretch from the hamstrings to propel the bell forward.

STABILIZE YOUR MIDSECTION.  Maintain a neutral spine with good posture and bracing your abs and tightening your glutes, while keeping your chest up.  As the bell swings downward, you must keep your back tight and chest up to keep the bell from taking you forward. As the bell swings upward, you must brace your midsection, lock down your ribcage, and tighten your glutes to keep the bell from taking you backward.

MAINTAIN A NEUTRAL HEAD POSITION.  As the bell swings downward, we have a tendency to keep our heads looking up or straight ahead.  This puts the C-Spine in a hyper extended position under load.  It’s like giving yourself whiplash.  So, as the bell swings downward, let your head follow your back position naturally.

For the cash-out we are going to perform an L-Sit on the parallettes.  We will go for 3 sets of max holds.

 Results