2 June 2015

Measurable. Observable. Repeatable. 

 

This is not only the foundation of good science (it seems like Maria reminds me of this every day) but it is also the mark of a good workout regimen. Here at 7VCF we LOVE to test and re-test workouts. It is by far the best way to check and see how much your fitness has improved during the course of your membership here. Sometimes we test out a 1RM back squat and sometimes we may check to see how many pull ups you can do unbroken. 

Today we will be perform a repeat WOD from the past and for some of you it will be the 4th time that you do this triplet! This little WOD doesn't look like much on paper but I bet that it will have many of you on the ground after. It is all engine. There aren't too many reps in a row of any particular movement so you should be able to keep up a pretty quick pace. Here are Coach Mikes hot tips for the day:

 

1) Do the burpees as quickly and as safely as possible. Don't just throw yourself onto the ground and then overextend and peel yourself off of the floor on your way back up. Keep your core tight and use that tightness to help "snap" your feet back underneath you. Try not to rest during these. 

 

2) Pick a focal point on the wall during your kettlebell swings. Make sure that you are looking at something that will keep your head in a nice neutral position. This will also help you to keep your chest up and make it easier to pin your shoulders back. Breathe!

 

3) When you get fatigued, make sure that you pay attention during the box jumps! Keep track of where your feet are at all times. If you are going to "rest" during this workout then try to take a breath or two at the top of the box during your last couple of reps so that you will be ready to go for your next round of burpees!

 

If you haven't figured it out by now, today we will be doing the WOD from the 2014 Paleo Challenge. The last time that we did this one was on March 18th, 2015. So dig up your old scores from your notebooks before class tomorrow. 

 

8min AMRAP

5 Burpees

10 KB Swings (53/35)

15 Box Jumps (24/20)

 

 

4 comments (Add your own)

1. Stephen wrote:
This time I'll try not to put my face into the wall...and leave a nose debt.

Tue, June 2, 2015 @ 12:14 PM

2. Stephen wrote:
Dent*

Tue, June 2, 2015 @ 12:15 PM

3. Scott wrote:
Check yourself before you wreck yourself... (on the box jumps)

Tue, June 2, 2015 @ 2:05 PM

4. Julie wrote:
I thought that was the WOD that you made your dent on the wall...but the date didn't match up! Sorry I will miss round 2...I went to 8:00 am

Tue, June 2, 2015 @ 2:48 PM

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Open Hours:
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