Missing summer already…
Warm-Up
Cardio: Light 500m row
Movement Prep:
3 rounds
10 air squats,
10 Double kettlebell Dead lifts
10 band pull-aparts ( Change angle in each round)
Mobility: 45 seconds of couch stretch(hips) each side.
45 seconds of lax ball draw the sword (shoulders)
Activation:
8 medicine ball slams,
8 box jumps
WOD prep
Russian Kettle bell swing practice.
WOD
“Casterly Rock” As far as possible in 6 minutes. This WOD is meant to be a burner. See the definition below.
Calorie Bike
30/21-24/17-18/13-12/8-6/4
Russian KB Swings(70,53)
15-12-9-6-3
*This workout will be scored by a time or total reps. If you follow the guide lines of what a burner is you should have no problem finishing in under the 6 minutes.
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.
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.
Post WOD
5 sets not for time of:
20 V-Ups
15 Tuck Crunches
20 Second Hollow Hold
20 Second Arch Hold (Superman hold)
CFS Brief:
New Year’s Eve Party @ CFS 8 pm to Midnight.
Pizza and snacks provided.
BYOB
If you have a Teenager 13+ in the CrossFit program you may bring them along with you to WOD and play games.
WOD @ 8:30 pm
Games from 8 pm – Midnight:
Ping pong, Badminton, Can-Jam, Spike Ball, Basket ball and Bocce Ball.
Watch the ball drop at Midnight and celebrate the New Year.
Casterly Rock. 4:43. RX
Casterly Rock: 5:42 | 18# KB, minus 3cals per round on the bike
I knew I would have a hard time with the time cap and the cals so I shaved 3 cals off each round. It was the right decision for me.
A burner…the feeling in your legs right after…and the continuous feeling in your lungs for the rest of the morning…I looked like King Joffrey after drinking the poisoned wine!
Kettlebell wasn’t the problem…may have even been able to go heavier, but the calories on the bike almost killed me.
Bike as Rx…53# RKBs
5:35
That which doesn’t kill you makes you strongerJohnny or should I say Joffrey! You Nailed it today!
Casterly Rock or as I have renamed it: “Dastardly Rock”: 90 Reps (Got 3 Calories into the round of 8) | 44# RKBS
This was about as far OUTSIDE of my wheelhouse as they come. That said, I did not shy away from it and established my baseline for this workout. I will repeat it in a couple of weeks and see how it goes. The bike for me is tough, so I either need to grow or figure out how to better transfer power from my body to the machine. I have made it my mission to conquer this workout. Awesome job by Becka and the whole crew at 5:30 this morning for tackling this one. Thanks Frozen!!
Right on Deb! Way to get after it. Happy to trade tips on Bike technique for pointers on my quest to conquer DU’s.
Well, I don’t have DU’s (though can provide plenty of tips on really fast singles), but if you’d like to join me on my trip to the mall to ask Santa for DU’s and Bike prowess for Christmas, we can totally do that. I’m not all kidding. Nice job today!!
I’m with you Deb – hence the shaving of cals in my plan for today. But good on ya for swinging a 44#KB! I am not worthy!! Let me know when you make that trip to the mall. I’d like to tag along.
Casterly Rock: 4:55 RX
You’ll feel this one long after its done. #francoughx2