WOD’s for Wednesday 8-12-15 and Thursday 8-13-15August 12, 2015
First of all, thanks very much to everyone for your cooperation in making the sessions flow smoothly. Particularly in our 5 and 6 pm sessions we’ve had both high attendance and a decent amount, new people, veterans and guests, all of which combine to make for a more chaotic hour. New people, thanks for your patience. Veterans, thanks for your self reliance.
So, Wed/Th will see some of you chose option A and some of you choose option B and this choice midweek will sustain through the 6 week training block. Whichever one you DON’T choose on Wednesday will become your workout for Thursday. This gives you some measure of flexibility to tailor the demands to your specifics.
Option A- Monostructural Test: Monostructural is a single action, repetitive, rapid cycled, low skill event. Most people would use the phrase “cardio” to describe what we’re talking about.
Your Monostructural test must conform to the following:
- Minimum of 10 to maximum of 30 minutes.
- It must be quantifiable and repeatable (measurable in calories, distance etc)
- one of the following modes: c-2 Row, Airdyne, Outdoor run, Ski Erg, Treadmill run.
So, you pick what to do, how long to do it, and how you’ll measure it. Once you select what, then you will perform. Much like your efforts on Monday with the benchmark metcon, for the next 6 weeks on W/Th the programming will be something that drives progress in your monostructural test. So, if you pick “10 min Max effort Airdyne for calories” as your test, expect multiple airdyne exposures over the next 6 weeks.
One note. This is NOT a zone 1, move some blood, recovery day. This should be max effort, looking for a PR etc.
Option B- Revolving Metcon: This is the closest we will come to “regular” CrossFit in the next 6 weeks. Here it’s just a CrossFit WOD, the toolbox, format and time domains will change from week to week. This week is as follows:
Every 2 Minutes perform the following FOR COMPLETION within the 2 minute round.
1 Rope Climb.
2 Squat Clean to Overhead (Thruster or Push Press or Push Jerk) 155/105.
4 OTB Burpees.
Every new 2 minute block, add 2 burpees. So 2nd round 1rope/2Squat Clean to Overhead/6 OTB Burpees. 3rd round 1/2/8 etc etc until you miss. If you miss too early, maybe because you didn’t scale enough, and you want another shot, we’ll have a second attempt as an option. Start at the beginning and go again.