Explosivity

Nick | 10/22/2013 | 5

hip agressivity.

I have a tendency to make up words.  “Explosivity” is one of them that I thought sounded odd, but made sense at the time.  Even as I type it, the red squiggle underneath it gently reminds me that I probably didn’t mean to type that combination of letters.  But I did.  And google has heard of it, too.  It seems to generally be used in reference to volcanos, which seems fitting.

So here’s the (long winded) point: be a volcano in today’s WOD.  We should be challenging the weight we can swing and the height we can jump (don’t limit yourself to the three normal sides of our plyo boxes – add plates or stack boxes to make these jumps high, but feasible).  Each round should be as fast as we can go and still leave us with 15-20 seconds rest.  Don’t be timid on these movements – when 3-2-1 GO happens, we should be ready to attack this WOD aggressively, with our hips.

JT’s Note: I was there for this morning’s WOD, and after watching the classes and reading Nick’s blog I want to add a programming note for you.

I’ve done this WOD. I did it with 24″ Box and 24kg KB. I can swing a 32kg KB and will use 30″ box jumps in some WODs, but for today the 24/24 was as high as practicable. Practicable means “able to be done successfully” and in this case that means “able to complete each round under 1 minute”. Every round of KB swings needs to be unbroken, and no time can be lost in transition between KB and Box.

Consider how much time it takes for each swing: 2 seconds or less. You need to be dropping that KB at 18-24 second mark each round and immediately jumping to the box. If each box jump takes you 2.5-3 seconds, you’ll be done in 15-18 more seconds. Time elapsed per round is 33-42 seconds of work ideally. If you’ve scaled correctly each round will be a harder challenge to keep your transitions tight and get your breath back under control in the rest period, but you should be able to do all the reps practicably under 1 minute.

If you’re not finishing a round, it’s either because you waited too long to start the KB at the beginning of the round, or you waited too long between box jumps. Don’t set your box so high that you waste time staring at it instead of jumping on it. Today’s WOD is meant to challenge your wind.

Scale the movements to be high – as high as practicable – and then just move like the devil was chasing you in the transitions. -JTS

P.S. “Explosivity” is an awesome word.

STR:

Turkish Get Up
3-3-3-3-3 (per side)

WOD:

EMOM 10

12 KB swings (as heavy as possible practicable)
6 box jumps (as high as possible practicable)

*score is your slowest round