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  • Coach Rob

WOD for Tuesday 221129

And is my regularly scheduled stimulus reminder:

Every one of our WOD's is written with purpose. We are trying to create a particular response and growth of some portion of your fitness. One WOD may be trying to get you to develop your sprinting...i.e. moving weight/objects and/or your body as fast as you can for a short time duration. Another WOD might be trying to get you to learn your pace to get a certain amount of work done around a certain time frame, usually a mid to long effort. Still another might ask you to do as much as possible in a specified time.

Once the coaches have given you the intended stimulus information for the WOD, it is up to you to determine what kind of scale modifications you need to make to meet the stimulus. The coaches are here to help with this, but it is largely up to you to swallow your pride (if necessary), follow advice and scale to something that will help you get the most out of your workout. If the intended stimulus is ignored, you'll still get a workout in, but it is unlikely that you will gain everything you can from the workout.

Monday's WOD was a classic example. The instructions given for the WOD told people to do the bike at a mid/fast pace and to move consistently through the remainder trying to come in under 3 minutes every set. We saw some stick to the stimulus, but we also saw some go all out on the bike in the first round. This slowed the rest of their times down, whether it was taking long breaks doing the wall balls, or multiple breaks in the lunge, they were slower than they could have and should have been. We also saw some cruising along less than half pace on the bike; consequently the bike took them forever.

The sprinter's heart rates and breathing spiked and never recovered between rounds. The cruiser's heart rates and breathing never reached the desired threshold. Neither got everything they could have out of the WOD.

It is easy to guess which people saw their times get longer and longer each set, which saw their times get faster and faster each set and which saw all their times within 10 seconds of each other.

So, please pay attention to the stimulus, scale if necessary, and above all enjoy.

Enough said....maybe more than enough.

Two different types of stimulus for tomorrow's WOD. Think about what is being asked and make a plan for the version you will do!


7:00 Amrap

3 Power Cleans (185/125)

5 Box Jumps (30/24)


60 Double Unders

30 Pull Ups

60 Double Unders

20 Chest to Bar

60 Double Unders

10 Burpee Pull Ups

60 Double Unders

20 Chest to Bar

60 Double Unders

30 Pull Ups

60 Double Unders

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