Workout of the Day

This week we will be making sure everyone recovers from the sprint stimulus and will be giving you tools to focus on your movement basics.

The goals of today are to continue lower leg adaptation stimulus (gently). Get an idea of easy aerobic pacing, And get nervous system activation + proprioreception throughout the “core”.  Aims are to keep it playful. Core work should be intense but have everything feeling “”better”” when you are done.

Warmup,

400m no run,

Practice songs and chants for WOD.  For example you can make up version of  “I don’t know but I’ve been told”  https://www.youtube.com/watch?v=8f_Kn-oX1a4

WOD 1

12 minutes Kenyan queue run. Keep 6 ft apart, and conversational pace except when running to front.

Last person in queue picks up speed to run to the front. This does not have to be a sprint.

Lead runner monitor pace so that last runner can get to the front without too much difficulty.

Pace should be conversational.

Middle two runners are responsible for keeping up a call and answer song or chant. Be loud an clear enough that group can repeat.

If you feel like you need more work, then you can speed up your sprint when moving to the front of the line.

Stretch session. Count this as a group and stay in synch

-10 pike squat

-10 side to side squat

-90s standing pancake

-10 outside inside outside back.  Be sure to gently test your end range of motion with a slight bounce at each step, including the “ back”.

-wrist series

-10 cat cow

WOD 2 mixed old school with the new, and comes to you from none other than Frank Medrano himself (now 62 years young) !

Today’s WOD is modified from the following.

https://www.youtube.com/watch?v=tLQAWjSeD0Y

just for reference, here is Frank in his 50s https://www.youtube.com/watch?v=RFPsvF3UOdo

Review each movement so every athlete has some tips and modifications they can use in the WOD. If athletes feel they are failing the movement before 30s, they can slow down. If they get to stop, then just hold plank (any version) until the end of 30s.  If plank fails. Then hollow body planchet lean from the knees.  Have fun with this and Don’t stress !

30s work + 20 s rest for each of the following

-plank get up to arm leg lift https://youtu.be/tLQAWjSeD0Y?t=46

-body saw https://youtu.be/tLQAWjSeD0Y?t=81

-180 degree rotating plank reach https://youtu.be/tLQAWjSeD0Y?t=117

-elbow plank knee ins https://youtu.be/tLQAWjSeD0Y?t=154

-2 plank jacks + 2 knee to elbow (modified from video)  https://youtu.be/tLQAWjSeD0Y?t=183

-Rest 30 s-

-side plank walk https://youtu.be/tLQAWjSeD0Y?t=246

-mountain climbers front foot flat

-reverse plank https://youtu.be/tLQAWjSeD0Y?t=304  scale to table pose if you can’t keep body straight or hips up

-side plank crunch https://youtu.be/tLQAWjSeD0Y?t=338  Scale to elbow or side arch up

-opposite side plank crunch

-elbow plank hold

If any steps are super easy for you. Focus on elongating and pulling your belly button to your spine. IF that is still very easy, then extend the length of the hold and reduce rest.

Warmup

-400m

Then

3R on a 6 min timer

Run up Baltimore hill from N Bradford st to N Eddison St

The three warm up runs should be RELAXED. Run easy and work on timing.

Aim to stay light on the feet for the whole effort.

Start light, Stay quick but try not to run hard.

Pace so you can keep your cadence.

Increase effort as you get looser.

WOD:

5R (scale to 4 if people are dying)

On a 3 minute timer,

Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St

-20 seconds max distance uphill sprint

Cool down jog back to gym

Wellness

2R

-20 double leg deficit calf raises

-5 single leg deficit calf raises each side

-10 squat

-10 side to side squat

-10 pike squat

-2 min standing pike

Warmup

-wrist series

-20 deficit calf raises

-200m no run

-10 scapular pushups

-10 squat

-10 alternating plank row to wing https://youtu.be/ZBdI5znGgtQ?t=313

-10 side to side squat

-200m run

-6 x 5s descent pushups

-6 inchworms or walkouts https://www.youtube.com/watch?v=R6SMJ-TzgZo

WOD 1: For time (14 min cap)

-800m run

-21 burpees

-400m run

-15 burpees

-200m run

-9 burpees

WOD 2: EMOM one movement per min

-max bent hollow body hold in 60s

-5 cat cow. Focus on elbows straight while moving scapulae. Look up during cow

-max bent hollow body rock in 60 s

– 30 s table pose. Get hips high

– max straddle hollow hold in 60s

-30s rocking table. Get hips high

-max straddle hollow rock in 60s

-30s twisting bear

Then:

-20 deficit calf raises

-10 pike squat

-10 side to side squat

-2 min standing pike”

Warmup

-30 deficit calf raises

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 pike squat

-10 deep lunges

-10 twisting squat*

-10 jumping deck squat or single leg deck squat

* for twisting squat, use soft mat and go barefoot. Use hands for assistance if needed. If you can’t get out of the bottom then focus on controlling the lowering phase

WOD:

3 Rounds Single Leg Squat development (24 min EMOM):

Reverse Lunge to Pistol Progression

Start at step 1 and go through the sequence with 10 reps per step according to your ability.

Aim for 1 step (10 reps) each minute .  If after testing each movememt you fing that there are some you cannot do, then repeat the highest step you can complete to finish out that round, them see if you can match or exceed your level in the next round

1. Reverse Lunge

2. Reverse Lunge with Plantar Flexion *

5. Hawaiian squat **

3. Speed Skater Squat (Reverse Lunge with back foot off the ground)

4. Pistol with back foot behind front heel (both feet touch the ground)

6. Pistol with back foot on front leg (calf or back of the knee)

7. Bottom up Pistol.  ***

8. Pistol

Wellness

2 Rounds

-90s couch stretch each side

-90s curled seiza   https://youtu.be/OYDqUEB7kO0?t=29

-90 kneeling achilles stretch each side

-90s half hurdler stretch each side

* Rest the top of your back foot on the ground

If needed, scale steps 6 and 7 using a counterweight or holding onto an anchor for balance. If needed, you can use an object to “sit on” at a height that is appropriate for your range of motion.

**  https://www.youtube.com/watch?v=2Ex2OV9DyoQ

Scale https://www.youtube.com/watch?v=pHtNBTuOn4Q

*** start in the bottom of the squat with both feet on the ground. Stick one leg out in front of you and stand up using the other leg”

-1200 m group jog at conversational pace

then

2R

-10 leg swings, forward and lateral  each side

The following might be a long series of warm up drills depending on people’s coordination. Be patient and keep people moving. Try to have them be as dorsiflexed as is reasonable for them, but don’t make it a big deal of they don’t get it. Mostly get them skipping around and having fun. Plyometric movement (almost any kind) is the goal for today.

Use this video as a guide to the next set of warm up drills:   https://www.youtube.com/watch?v=HvH5WZk0f90&ebc=ANyPxKpIIc6mA27r8JlCbtEddqfPheAcGLcI3NXurlQWXD2eTqfqAvJwrQFalUVVwhmvAkd_HUAvhjEj4k2tpVdY8gz1LT321w

Travel 20-40m on each drill. Less if people feel like they are getting trouble.

-high knee bounding skip 0:08-0:25

-heels up (formerly known as butt kickers) 0:28-0:55  (don’t kick back.. but bring heels straight up)

-quick feet skip 0:59-1:37  use the momentum of the arms to propel you. Stay on balls of feet and keep cadence as high as possible

–  high cadence knee drive 1:39-2:09 . Continue arm-momentum concept from last drill. Drive knees forward. As soon as foot touches the ground then it leaves the ground.

-high knee run 2:09-2:39   Continue the concepts from the last two drills but drive knees toward the sky as high as possible while keeping high cadence.  Arm drive is key. As soon as the foot hits the ground, it rebounds.  Do not kick back behind you.

-high cadence leg extension run 2:39-3:04  Continue concepts from the last three drills. Extend foreleg before landing. The purpose here is to coordinate the timing or your landing with arm momentum.

-straight leg run  3:05- 3:29 Continue concepts from high cadence knee drive, but keep legs straight (knees extended) the whole time. Arm momentum is key.

– High knee bounce skips 3:30-4:00  Coordinating the bounce with running arm momentum. Find the power phase or sweet spot in the rebound cycle.

–  Ankle bounce. 4:05-4:53   Keep legs straight, but don’t lock out the knees. Arm power comes from the forward swing and back swing on alternating bounces. REALLY use the arms here!

-Bounding 5:00-end.  Have folks cover as much distance as the feel comfortable with while airborne.

(20- 30)

For 10 minutes run “fly aways” for about 80-100m at a time (or shorter if your top speed is very low).  Do not sprint hard. Rather aim for

Smooth mechanics with quick easy turnover.

Think of continually accelerating on the 100m sprints, and maintaining top leg turnover speed for the 200m sprints Rest as needed (no more than 3 min) between sprints

Cool down

-400m

Wellness:

2R

-10 reps each side, single leg deficit calf raise and heel drop below toes. use elevated surface. scale to two legged raise and drop if needed.

– 1 min Standing Achilles stretch on block (each side).  Keep heel down. https://gymnasticbodies.com/courses/sHAMSmedia/HAMsSE12-3.jpg

WOD 2 = core control

A round of Tabata using the following 3 movements in sequence, with one movement per 20s work interval.

-hollow (rock, hold, tuck) according to ability

-arched body (rock or hold) according to ability

-hollow to arch roll