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Partner WOD

September 1, 2010 by  
Filed under WOD

4 Comments

So, I’ll admit, this week has been out of my comfort zone for not only training, but programming. I’m usually a short sweet, high power output focus kind of guy. With that being said, there is a need for weeks like this where the WOD’s are long, brutal, and heavy. As posted yesterday, there is definitely a mental aspect to CrossFit, and a 20-30 min WOD, will definitely take you to that point where you want to go no more. So I turn the floor to you, what kind of methods do you use to get through long grueling WOD’s, are there any things you’ve done in your past or any advice you’d like to share? Post thoughts, ideas, or concerns to comments.

So overall, yesterday’s WOD was 55 Clean and Jerks, 50 pull ups, 100 push ups, and 150 air squats, that’s a lot of volume, let’s turn it down a bit today huh?

Also check out this link from Freddy C. at CrossFit One world, GAME YOUR WORKOUTS! http://sicfit.com/blog/15616-The-Tactical-CrossFitter

Warm up

  • Row 500 m

3 rounds:

  • 5 veritcal jumps
  • 10 kip swings
  • 10 KB swings

OPEN THOSE HIPS UP!

Mobility – PNF Stretching

WOD

With a partner perform 2 rounds of the following:

400 m Barbell farmers carry (65#/35#)

60 toes to bar (must do at least 20)

100ft Partner Broad Jump

*During the 400m carry, the barbell cannot remain on the ground for more than 3 seconds

*Toes to bar may be scaled to knees to elbows or knees to chest

*Broad jumps begins where partner left off

Enjoy, tomorrow we play with our new toys!!!!

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  • Helena Franca

    Awesome video and great blog on gaming your WODs!!
    The way I get through brutal workouts like today’s is mentally breaking up the numbers. So, for round seven today, for example, I broke the clean and jerks into 3-2-2, did the pull-ups unbroken, push-ups 5-5, and squats 10-5. The way I break the numbers up usually changes, depending on how much my brain wants to quit. I also play this little game in my head that the round I’m doing is my last round, and when I absolutely need to stop for air, I take 5 deep breaths and keep moving!
    It’s amazing how much CrossFit is more mental than physical on lots of days, but I think that’s what makes us come back. Not only are we getting stronger physically, we are getting stronger mentally. I thought about quitting at 2 different moments during today’s WOD, but I didn’t, and that feeling of beating the wod, that feeling of accomplishment, is just as amazing as the feeling I get when the endorphins kick in!!!
    And Ray, we heart your programming! :-)

  • http://www.facebook.com/profile.php?id=1603881136 Stan Morrice

    I have a similar strategy as Helena, I break it up into pieces. After running marathons I realize that long wods or workouts are mental as much as physical. When I run 26.2 miles or do Sweet Sixteen I break it out in half first. So concentrate on getting to the 13 mile point or in Sweet Sixteen 8 burpees and 8 box jumps. Then you think that you did that much and all you have to do is do it one more time. Then just break it in half again. And before you know it you have only 6 miles to run or in Sweet Sixteen you are only doing 2 burpees and 14 box jumps. Piece of cake. Well, with Sweet Sixteen I concentrate on the 2 more burpess rather than the 14 box jumps. ;)

  • Sally

    Ray I really enjoy what you have been doing. For me It has to be all about the mental aspect and just finishing a WOD.. When I started Cross Fit I couldn’t get up the stairs in my house without stopping at least once. Just getting it done to the best of my ability is how I look at all the WOD’s. If I get to a point where I start to struggle I stop take 5 deep breathes and continue. Talking to myself has helped me a lot as well “Just 10 more, just 5 more, just 3 more, I can do this!! . The absolute MOST IMPORTANT element is the support from the people in the classes to the trainers. The encouragement from everyone is so vital.. I know that I will be very close if not at my goal when my year date is up.

  • Ray

    Great advice, thank you guys for posting!