8.27.15 WOD NOTES

Coaching Tips

Everyone is doing a great job of communicating the Why? we perform the many lift variations on DE and ME days. Be careful not to find yourself caught up in an in-depth explanation that slows down the ‘energy’ of the class. Keep the energy high by quickly covering the high points and moving on. The goal is to overtime communicate the overall importance of lift and programming.

Great video below on why you need to additional strength and accessory work.
This video will help you answers Athletes questions about adding additional volume.

Dynamic Effort Lower

Mobility: 6min

3min each side, hamstring flossing 9:05 – 9:50 http://www.mobilitywod.com/2014/07/quick-diagnostics-and-first-fixes-round-back-deadlift-set-up-pro-episode-73/
**we will repeat this mobility the next 3 weeks. Goal is to sit the femur into the hip socket, creating greater hip flexion for a better deadlift set up.

Dynamic Warm Up: 5min


Lately we have been adding in small retcon/warm up extension to prime the Athletes neurological systems. Don’t forget to complete a shortened dynamic warm up in addition to this. You can choose to complete a slow short dynamic warm up and then a fast short metcon. Our line dynamic warm up not only insures Athletes are fully warmed up, it helps build community by funneling everyone back into lines to encourage conversation. Warming up small groups in circles, etc. is another great way to accomplish this.


Deadlift (15×1 @ 85% 1RM )
**Do not touch and go, control eccentric and concentric motions
Spend some time today reviewing the deadlift. First speak in broad terms then talk about 2-3 of the inner points. Set up, Hips or Lock Out. Athletes are not to TNG these reps. Make sure Athletes have a GREAT set up. Remember, this is Dynamic Effort (speed work), focus for the next 3 weeks is on barbell speed.
 Look For:
• Loss of thoracic spine and midline in general
• Over extension at the top
• Jerking the weight off the floor
• Hips rising faster than shoulder (stripper deadlift)
• Lack of tension on the barbell and throughout midline


“Cheez Wiz”
In 13min Complete:
3 Rounds
30 Sec. Max Sit Ups
15 Deadlifts (185,115)
400m Run
**Score total sit ups and time in comments
**Choose your DL weight carefully, you will need to cycle through them quickly
**Your 30sec max rep clock starts with the first sit up of each round
Athletes need to choose DL weight carefully. If not Rx, no more than 2 sets to complete 15 reps. 30sec of Max sit ups, Athletes clock starts NOT when they enter the door from the run, but when they start the first of each round. Important to Coach Athletes that there are 2 scores, total sit ups and time (post time in comments).

$ Out

1 BIG set of Reverse Hypers
Big set = as many reps as possible without stopping