WOD: 02/28/20
Strict Press + Push Press
(3+5) x 5
Push Jerk + Split Jerk
(2+3) x 5
Endurance Club:
30 Minute AMRAP of:
800m Run
8 Sets of 2 Burpees + 2 Toes-to-Bar
400m Run
4 Sets of 4 Burpees + 4 Toes-to-Bar
200m Run
2 sets of 8 Burpees + 8 Toes-to-Bar
WOD: 02/27/20
“Alternating Tabata”
Ring Rows
Ring Push-ups
Rest 2 minutes
Kettlebell Swings, 53/35-lbs.
Double-unders
Rest 2 minutes
Wall-balls, 20/14-lbs.
Sit-ups
WOD: 02/26/20
Squat Clean + Front Squat
(3+5) x 3 sets
Complete as many rounds as possible in 15 minutes of:
10 Squat Clean, 55%
10 Strict Handstand Push-ups
WOD: 02/25/20
3 rounds for reps of:
2 minute of Rowing
2 minute of Strict Pull-ups
2 minute of Hollow Rocks
2 minute of Rest
WOD: 02/24/20
Power Snatch + OHS
(3+5) x 3 sets
“Fancy Nancy”
5 rounds for time of:
Run 400m
5 Snatch Grip Deadlift
5 Hang Power Snatch
5 Overhead Squats
*95/65-lbs.
WOD: 02/23/20
“Strict Nicole”
20 minute AMRAP of:
Run 400m
Max Strict Pull-ups
WOD: 02/22/20
WOD: 02/21/20
Push Jerk 5-5-5-5-5 reps
Split Jerk 5-5-5-5-5 reps
Endurance Club
30 minute AMRAP with a partner of:
Partner A:
Run 400m
Partner B:
1 Rope Climb
6 Burpee Sandbag Clean (20-150lbs.)
*Switch after 400m Run, start where YOU left off.
Post-Workout Mobility (which is often written as Post-Mob) is the third thing that us coaches program for you members every week and is another thing that every one of you should be taking advantage of! I have already harped on about doing the Extra Work, and also on the importance of the Pre-Workout Mobility. This post is going to be about the Post-Workout Mobility and why it is just as important as everything else you are doing when you are in the gym exercise-wise.
Over the course of my career as a coach and also simply as a fitness enthusiast I have learned quite a bit. One of the most important nuggets of knowledge, one that we all know but choose to ignore, I learned was how important stretching is. Stretching is, in simple terms, holding positions that elongate the muscle beyond its resting length. Consistency in holding those positions will result in the muscle becoming longer and more flexible. Being able to elongate the muscle will help relieve stress on joints and allow the joints to move in greater degrees of range of motion thus helping minimize injuries. But stretching one or two times isn’t going to cut it. You have got to be consistent with stretching if you want to reap the rewards of it. Why that whole speech? I’ll tell you why – we all need to stretch more! And that is exactly what the Post-Mob is programmed for you to do!
The Post-Mob often consists of stretches that you hold anywhere from 1:00 up to 3:00, 4:00, or maybe even 5:00 if you choose to do so. These stretches are meant to be the final thing you do before you leave the gym. They are intended to be performed after you have completed the Workout AND the Extra Work. This process will help prevent your muscles from tightening up as you cool down and instead help them feel loose even after doing a crazy Metcon or strength day. A great way to think about your muscles is to think about them as sheets of paper. After a workout they are warm, loose, and pliable. They are papers floating in the breeze with no regard for anything but freedom. But as your body begins to cool-down they begin to settle and aren’t as pliable. If you sit down in your car and have a 10:00 drive home, your muscles will begin to laminate themselves to one another in less-than-ideal positions. You know the feeling. When you get home after working out and you step out of the car and everything in your body tells you to “slow down! We aren’t ready to move yet!” That is your muscles that have laminated themselves together, like paper, never to be taken apart again. But what if instead you were holding positions that would lengthen your muscles? Well, as your body cools down those muscles want to tighten up, so if you force them stay long while holding stretching positions, they won’t be able to tighten up nearly as much. The result? Your muscles staying looser and longer.
Why did I just go through that whole ordeal to tell you to stretch after working out? Not only will it help you feel better after you are done working out. You will feel better the next day and even the day after that when the DOMS (Delayed Onset Muscle Soreness) has really kicked in. Consistent stretching post-Workout will also lead to the greatest increase in flexibility and range of motion because it is when your muscles are warmest and most pliable – you will be able to stretch them significantly more than if you tried to do it at your home randomly. Doing this will also help aid in the rehab or prevention of injury. I mean, it only takes maybe 15:00 to do that Post-Mob, why not do it? It only makes sense!
Okay, that was the end of this three-part series about the extra things us coaches provide you beyond simply the workout. I hope you understand how important all three of these things are (being the Extra Work; Pre-Mob; and Post-Mob) for your general health and well-being and also your overall fitness. It doesn’t take much time to do all of these things and even doing a little bit of all of them is better than not doing any of it at all. I would absolutely love to have discussions with you about why these things are important person to person if you have questions why we do things the way we do. It’s our jobs as coaches to help you become the best person you can be and if you need help in understanding why we do things or simply need guidance on how to do these things, ask us! We want to help you in any way that we can!
Thank you for reading this three-part series, I hope you find it helpful and beneficial.
-Austin G.
P.S. It is important to note that most of the time the coaches aren’t able to fit ALL of this stuff alongside the class warm-up and workout. So, it may come down to you to do some of this stuff. Of course we always try and leave time for you to perform at least some of the Extra Work, but sometimes an hour can only give us so much to work with.
WOD: 02/20/20
20 minute AMRAP of:
200m Run
20 Dumbbell Deadlifts,50/35-lbs.
200m Run
20 Deficit Push-ups (hands on DBs)
Pre-Workout Mobility (often written on the board as Pre-Mob) is another thing programmed by your coaches. This is yet another opportunity for each individual member to not only better prepare themselves for the workout ahead, but also to work on exercises that will help increase general range of motion. Most often the Pre-Mob is tailored towards what exercises are being done that day in some way, shape or form. Again, these exercises are meant to be done before you start the class workout. Let’s get into some of the reasons that this Pre-Mob is beneficial for everyone.
The Pre-Mob is a perfect tool to utilize every single day you step into the gym. It promotes the body to engage in active range of motion drills, exercises that engage and prepare muscles and joints for further activity and prime the mind-body connection that is key to successful exercise. If you show up early to class then instead of just standing by the front you can use that time to get ready for the workout! It’s especially helpful if the body or the mind isn’t quite feeling like working out. The Pre-Mob will help wake up those pieces so when it comes time to warm-up, the intensity can really be ramped up.
The Pre-Mob is also incredibly important when it comes to preventing injuries. Being able to move the joints in all ranges of motion easily and to their fullest extent will help keep the body healthy and injury free. The Pre-Mob exercises are built just for that! They are created to put the body in ranges of motion that are often lacking but put them in those positions safely under minimal amounts of stress.
Hopefully you picked up something from this that will help you approach what you do in the gym every day in a way to improve yourself safely. Just like everything, this will take time to get better at and some days may be harder than others. Use one another to hold yourselves accountable, do it with friends, make it enjoyable! It’s all part of the process and doing it right is only going to make you better! There’s no reason not to take advantage of this tool, so use it!!!
-Austin G.
WOD: 02/19/20
5 rounds for max reps of:
1 minute of Rowing
1 minute of Wall-balls, 20/14-lbs.
1 minute of Double-unders
1 minute of Rest
As many of you may know, us coaches have been programming extra work for you to do at the end of/after class. The extra work is created as a way to give each member activities that are less intensive than a typical Metcon but are more intensive than just a typical cool-down. Their purpose is to provide you a direction for, well, extra things that you should be working on outside of class. These exercises and drills are meant for everybody, not only a select few. Now, I am not you and I do not know why you may choose or not choose to do the extra work, but I hope that I can identify some reasons and give you some arguments why you should choose to do them.
The first one is that you don’t have time. I am the morning coach (5am and 6am what’s up!) and I totally understand having only that hour to get in, workout, and then get out. Rarely do I see many people dilly dally around at that time and sit on the sides of the gym doing nothing. It still does happen though! If you have time to stand around and chit-chat with friends, do so while also doing the extra work! Yes, the extra work is tough – it’s supposed to be – it isn’t intended to gas you out and leave you feeling wiped at the end. It is intended to work on stability, strength, and skills that we as coaches aren’t able to spend a lot of time on during the class due to time limits. Because that is the case, it often falls upon you to do it.
The second thing I believe is that you are at the gym to hang out with your friends and doing the extra work prevents you from doing that. FALSE! You only have to not talk to your friends during that very short little time of you actually doing the exercise (after you finish that little one-minute plank hold, you can go back to chatting with your friends). Heck! It’s even more fun to do the extra work with a couple of other people! You can all help each other and hold one another accountable, making sure each person is doing everything correctly and also making sure that each person is able to move on to the next piece feeling ready for it. For the afternoon classes, the same goes to you! This extra work should take ten or fifteen-minutes, not another hour. Why not do it!?!? Take advantage of the opportunities we are giving you to better yourself!
Another excuse is that the extra work isn’t for me, I am not skilled or strong enough to do it. Bollocks! There is a thing called scaling and modifying. Like previously mentioned, the extra work is created to work on your stability, strength, and skills. If the extra work calls for 3 sets of 5 strict pull-ups adding weight each set but you can’t do a strict pull-up, then work up to the most difficult set of 5 strict pull-ups you can do for 3 sets! The only way that you are going to get better is by getting down and getting your hands dirty. There are no such things as shortcuts and once you start to really get deep in the work you are doing, you will begin to see results quite quickly.
Okay, so there are a few reasons why I can understand people not wanting to do the extra work. And if you are sitting in that boat, I hope that this helps you understand why we program the extra work and some reasons behind why you should be taking the time to perform it. I promise you, if you work hard, be diligent and be consistent, you will see results. For some of you those results may come faster than for others. Don’t get discouraged! The more you stick with it over time, you will see improvements!
- Austin G.
