Warm-Up
Coach’s choice
Pre WOD:
Prep Freddy Krueger.
The Freddy Krueger WOD is a burner. Read below what a burner is.
This WOD will be done in 2 heats. You will have someone counting your reps.
What is a “Burner”?
Burners are all out efforts and one of the best ways to build metcon quickly. Burners should be done with fast cycle times and no transitions. “Helen” and “Christine” are examples of some longer, but well programmed Burners.
Here are some characteristics of a well programmed Burner:
Straight Sets – if you are breaking or stopping during the workout you are not achieving the desired goal. Shorten up the reps or lighten the load.
Light Weight – if you are thinking about the weight or having to pause before picking up the weight you are going too heavy and not going to get the desired stimulus (Increasing cycle times and metabolic conditioning).
Short Time Domain – These WODs should be 2 to 6 minutes. We don’t exercise in one energetic pathway, but we are trying to max out the Glycolytic Pathway. Think about a max effort 800m Run or 1k Row.
No Pre WOD Stress – These are wods that you should be able to jump into without a lot of physical or emotional preparation or stress. For this reason, I usually don’t use benchmarks for Burners – too much emotional stress.
NO DOMS – There should not be any excessive soreness from properly programmed Burners. We are looking to build you up with these not break you down in anyway. For that reason I wouldn’t classify “Fran” as a Burner.
WOD
Freddy Krueger (6 minute cap)
21-15-9 reps for time
Kettlebell Swings (70,53)
Burpees
Option 2:
21-15-9 reps for time
Kettlebell Swings (53,35)
Burpees
Option 3:
21-15-9 reps for time
Russian Kettlebell Swings (35,26)
Burpees
Post WOD:
With the class.
Tabata hollow holds
Endurance & Stamina:
Freddie Krueger: 44 burpees 🙁
I’ve never liked horror movies…..today was no exception. I’ve been feeling a bit under the weather and after round 1 I felt dizzy and it slowed me down. With one minute to go I was still on the last round of KB swings and I knew it was going to be tight. Missing by 1 burpee was very defeating. Some days you have it….other days you don’t. Jackie and Keith were great cheerleaders and I appreciated their support!
Don’t let it get you down! The thing about having a tough day is that it makes those great days that much greater! We all have days when things don’t seem to come together, but having such an awesome community around you is what makes every day an accomplishment! Way to go fighting through that workout. Sorry I had to miss it.
Tracey, some days are better than others! Just be happy you showed up. Sometimes that alone is my win for the day!
Freddy Krueger: 5:04 / 44#
Slept in and worked out at 6:30. I was happy that I could do the kettle bell unbroken – wasn’t expecting that! Burpees, well… that was another story!
Thank you for the support Deb and Ilana – I totally hear you and today is just one of those days. I’ve moved on to spilling coffee on my white pants…..is the day over yet?? <3
Great job Ilana! 44# KB is no joke and you went unbroken – amazing!!
I think it’s time for you to call it a day and go sit by the pool.
Come and do a “do-over” tonight at 7:30 Tracey.
I like Deb’s idea way better than yours, Ken! Have fun tonight 🙂
I am laughing, because of course it’s raining today! Just like in “Alexander and the Terrible, No Good, Very Bad Day,” I guess some days I like that ! There’s always tomorrow 😊!
Freddy Krueger: 37 burpees 35#KBS
Freddy Krueger – 5:31 #62
Previous 5:15 #62
Sometimes the mojo meter is a little off.