WOD Wed. Sep. 12

September 11th, 2012

Basics Skillwork: Kettlebell/Dumbells swings
Level 1/2 Strength: Bench Press 2×10 @ 50-60%, 5-5-5+; then perform 2×8 sets of flies w/ dumbbells or kettlebells.
Level 1/2 Endurance: 3 rounds for time of: Row 250m and 50 Double-unders

Level 1/2
Three rounds for time:
Run 400 meters
21 Kettlebell/Dumbbell swings 55#/35#
12 Alternating single-arm Kettlebell/Dumbell snatch

Three rounds for time:
Run 400 meters
21 Kettlebell/Dumbbell swings 35#/20#
12 Burpees

A note about our training:
Our levels are not so much about fitness level as about skill level. Most of our workouts are timed and/or measured by amount of weight moved. We need beginners to first master the mechanics of a movement before they employ that movement under heavy loads and/or a timed environment. It is essential that you don’t perform a movement you are not familiar with under heavy load or at speed. Ignoring this could lead to severe injuries.
The way we accomodate for fitness level is by modifying the prescribed workouts. The prescribed workouts are designed so that an elite athlete could get a good workout by employing intensity. We define intensity as power. Power = Force x Distance / Time. In other words, intensity is achieved by doing the prescribed exercises as quickly and/or as heavy as possible. The capacity for intensity increases with fitness level. Intensity is unique to each individual. We strive for the appropriate level of intensity for each individual. We define fitness as: Increased work capacity across broad time and modal domains. So, fitness means you can achieve a higher intensity during a short workout, medium or a long workout, regardless of whether the exercise is running, jumping, lifting heavy weight or any other conceivable body motion, and whether it involves no load or a light, medium or heavy load. We program the workouts for the elite, but scale, adapt and modify so they are doable by anyone. When we say anyone we really mean it. We can accomodate for any level of fitness, amount of skill, age, handicap or injury.
We do this by modifying any variable in a workout. Common variables are duration, weight, and number of repititions/rounds. We can also substitute exercises/movements. Our workouts are meant to be scaled/adapted/modified. Your are NOT a wimp if you scale, adapt or modify the workout. In fact, you are stupid if you don’t when you should! You need to know your limits. Talk to our trainers about how you should scale/adapt/modify the workouts. Our goal is for you to receive full and optimal benefit from each workout. Ego = stupid, and stupid will get you hurt… and getting hurt is counter-productive to all our goals.

So work smarter and harder!