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  • Coach Rob

WOD for 180226

12 Minute AMRAP:

3 Bar Muscle-Ups (scale to CTB pull-ups)

4 Power Snatches (95/65)

5 Thrusters (95/65)

Today, our desired stimulus revolves around our power snatches. We should use a weight that we could do 21+ unbroken power snatches with if we were fresh.

We've made an effort lately to put more focus into explaining the desired stimulus for each workout. If you are unsure of what we are trying to achieve for a particular workout, please ask the coach.

Our workouts are intentionally varied and if one doesn't pay attention, the programming may look chaotic. There is a method to the madness.

We are trying to increase our work capacity across broad time and modal domains. To some, a nice short WOD that has few reps and higher weight might be the ideal and to others a lengthy "chipper" lasting 20 minutes or more might be their favorite. What we are working for is a balance. We are trying to increase our capacity in both worlds. Along with the time element, we throw in broad modal domains. The "modal domains" we are speaking of are the 10 general physical skills: accuracy, agility, balance, coordination, cardiovascular and respiratory endurance, flexibility, power, strength, speed and stamina.

The way we combine the elements of the 10 general physical skills in any given time/rep based scheme pushes the envelope of what our bodies learn to be accustomed to. Over time we should develop an understanding of how to pace and what our own "intensity" looks like for each paced workout.

Each workout needs to be done with intensity. This is central to our growth and progression. If we make the mistake of going out at an intensity that we can only keep for 3 minutes but the workout will last 20 minutes (like 18.1), we will burn out well before we should and the desired stimulus for the WOD will not be acheived. Conversely, if we go out too slow, we again will miss the stimulus and will not get the amount of work done that we are capable of.

The stimulus can also be negatively affected by load. If we choose to go Rx and we really should be using less weight, our intensity will not be what it should. We will be slowed because we cannot perform the desired number of repetitions. Neither our cardiovascular or central nervous systems will be stressed at the desired levels and the desired growth will not take place.

Now your response is "So, what now?" Now, you have even better reason to pay attention and figure out the stimulus prior to each workout. You have reason to thoughtfully determine how to maintain the desired stimulus for each WOD. You also have more reason to RECORD YOUR WORKOUTS. Take notes. Look at how you did. Think back on your performance for 18.1. How well did you stay within a certain pace for every round? Could you have done more? Did you burn out at the end because you came out too hot?

Write this stuff down. Learn from it. Become a student of your own body, of your own fitness. Learn to project and get the most out of your workouts. ASK the COACHES about what is wanted from the daily WOD. We are there for you.

You are better than you think you are. You can become more than you think you can. Get after it and let's have a great week!

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