Monday 130513


Front Squat

5 x 3 @ 80% 1RM


Complete for time:

10 Muscle-ups

6 Rounds for time of:

10 Kettlebell swings, 55#

10 Box jumps, 30"/24"

10 Muscle-ups

Photo May 09, 3 59 48 PM
Wendi's new custom kicks…yup, thats a shout out to Evolve on there. We should get them to make a run of them for the box!

What the hell is going on? That's a question we heard a lot of last week regarding the programming. There were a couple of long WODs in there! There's some good rationale for that. The vast majority of the workouts we program fall into the 8 to 12 minute range. This is a sweet spot for a couple of reasons. It allows you to keep the intensity high for the WOD – compare the intensity of a 10 minute AMRAP to one of the 20+ minute WODs you've done. They are competely different workouts. Another thing is that constantly doing long WODs beats you up. That's the way it is. Just like running tons of miles to train for a race beats you up. So, we tend to keep it short, sweet, and intense.

However, that doesn't mean we always stay there. We have a couple of gym events coming up: Memorial Day Murph later this month, and the Tough Mudder Colorado in June. Those are going to be a couple of long days. Now, when you train at high intensity in shorter durations, your body also gains an adaptation to longer workouts that rely more on the aerobic energy pathway. Great. However, that doesn't always translate to a pyscological adaptation. We've all been there…some of those longer workouts feel like they last forever. When's the last time your threw down a 10k (don't worry, we don't have one programmed this week!). That's a long friggin jog! If we don't occasionally train at those longer time domains, we could have a chink in our armor on game day. So there you have it, we're going to see some longer duration WODs this round of programming. Embrace it!

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