Workout of the Day (WOD)

Friday 2/17/17

Congratulations to Coach Megan on her 2nd place finish this past weekend at the Iron Open.

Strength:
Ring Dips
5 Sets of 3 Ring Dips:  30x1Use weight if doing the negatives are too easy and/or use the thinnest band possible to complete this strength.

What does that 30X1 mean?

You’ve see the above notation and this notation defines the tempo we’d like you to use for a given lift. When people think about lifting weights, or doing bodyweight exercises for strength, they usually think of sets and repsSets and reps are the most common notations, and they surely are important, but tempo is not to be overlooked! First, you need to understand what the notation means:

  1. The first number is the length of time of the eccentric phase, which is the lowering portion of any lift. Descending in a squat or pull-up are both the eccentric phase, as is lowering the bar to your chest in a bench.
  2. The second number is the length of pause after the eccentric phase. This would be the pause in the bottom for a squat, or a pause on the chest for a bench, or hanging with arms extended at the bottom of the pull-up.
  3. The third number (or letter) is the length of the concentric phase, which is what you think of as doing the work of the lift. Standing up out of a squat is concentric, as is pulling your chin over the bar in a pull-up.
  4. The final number is the length of pause after the concentric phase. This would be standing at the top of a squat, or holding your chin above the bar in a pull-up.

Using the 30X1 notation as an example:

  1. Front Squat: 3 second descent, followed by no pause in the bottom, up as fast as possible, followed by a 1 second pause at the top.
  2. Ring Dips:  3 second decent, followed by no pause in the bottom of the dip, up as fast as possible, followed by a 1 second pause at the top.

WOD:
5 Rounds
400m Run
5 Front Squats (Mx 95/65, Rx 135/95, Rx+ 165/110, FB 205/125)
*20 Minute time cap

How is this possible?  They found some people that have never tried coffee........

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