Seemingly Unrelated
I had a question come up with regard to our next seven weeks of programming. “Will we be running all the time?” Here’s the answer I gave:
This is a “programming focus”, not a dedicated running program. There’s a difference with a distinction here.
For example, last month we had a 5-week cycle focusing on increasing our max-height box jump. However, we did not train that by doing multiple days of jumping high – in fact, we did not do “max height box jumps” between the first day and the last day of the cycle. Instead we focused on positioning, speed, core stability, and hip explosiveness… all of which translate into higher box jumps… while still doing our regular strength+WOD style of programming.
The same will be true of this 7 week cycle. We’re going to be emphasizing foot speed, quick hamstring engagement, calf strength, foot conditioning, core stability, joint mobilization, and useful time domains for the WODs mixed in with our usual deadlifts, squats, and presses – but we won’t be running constantly. We will do some sprint interval training and some technique drills, and we will bias more towards running sprints rather than rowing sprints, but we won’t run another mile until 7 weeks from now.
I thought today’s WOD showed a great example of what we’ll be doing and why we’ll be doing it.
KB Swings require core stability and mental toughness to hold them unbroken, and they also exhaust you quickly. Box Jumps will punish you for losing stability in your upper body, and are an excellent example of how to maintain a solid, braced position while moving quickly. Burpees get much harder if you’re not staying tight and moving together, and finally the Double Unders challenge your lower legs and your heel/calf/ankle ability to summon and harness your springs when exhausted.
These movements may seem unrelated to running a faster mile, but achieving virtuosity in them will develop strength that leads to faster speeds in the mile.
Wednesday 7/31/13
Strength:
Deadlift 3-3-3-3-3
WOD:
AMRAP 8
30 Kettlebell Swings
20 Box Jumps
10 Burpees
– in the remaining time, max effort Double Unders
DL – 190#
WOD – 45 nearly all in the single, single, double, trip formation
Wasn’t feeling it today. HARUMPH
no HARUMPH on my watch
DL: 205#
WOD: 18 DU (14# Ball Slams instead of KB, 20″)
DL felt really good, wish I did more cuz that would’ve been PR. Another day. DU was hard while trying to catch one’s breath.
6:30 always enjoy starting the day right with y’all!
the weather these mornings have been so ideal.
DL: 215#. it’s a tie with my 2RM. will try to at least pull 216 next time 🙂
WOD: 2:53 @ 16kg, 20″. + 105 DU. no joke, this one took every ounce of focus.
DL: 375# PR
WOD: ~130 DUs with 2 pd KB and 30″ box.
Hopefully one day I’ll achieve the “Chris Spealler” level of DUs. He can do them while simultaneously reading the morning newspaper AND drinking coffee.
Deadlift: 380# very much a PR and felt awesome today!
WOD: 60 double unders, which is more than I’ve done in my entire life combined. Being forced to do something makes me much better at it, I couldn’t give up, kept at it, and now I can do some double unders. Happy day!
You make heavy dead lifting look like the bar is made of styrofoam
DL: 175#, which is a 3RM for me.
WOD: 112 double unders, which is a damn miracle! 20″ box and 16KG bell. I’ve tried DUs in workouts a couple of times, but always gave up and resorted to singles. Turns out that being forced to not give up is the way to go! Who knew? This workout was genius. I needed a confidence booster after Monday.
Cheers to Nick and the 5PM crew.
My return to box jumps! 285 doubles.
240# for 3 a PR!
Successfully did one double under…these are on that list of things I have to work on…so it was great to work on them!
DL: 200# (finally!) — this was a 15# PR
WOD: 77 Doubles
Most I’ve ever gotten
16kg KB
24″ box jump