Friday, March 22nd, 2019. 19.5 Friday Night Fights

19.5 Post-WOD Celebration
This Friday night we will go to Lucky Strike/Jillian’s after we complete 19.5. Lucky Strike is on Landsdowne Street and has an arcade, bowling, and other bar games. Feel free to pre-game at the Box after completing your last workout of this Open season! We welcome all SO’s, friends, and anyone interested in joining our KSCFam for fun this Friday night!

Find out more information on FB here.

19.5, or Fran x 2-1/3

19.5 standards
19.5 is a pure pacing workout for our athletes. There really is no other option. Being smart and breaking sets up from the beginning and laying out rep schemes is the only way to go.

Stimulus
As much as “Fran” was an anaerobic threshold workout and tested the work capacity of some, 19.5 has more than double the reps of Fran. This will become a balance of managing rep loads in the front end in order to hold pace in the back end. There will be some spikes throughout the thruster sequences but we want to be able to take short breaks throughout the WOD in order to maintain overall time efficiency of the workout.

Warm-up/Prep
We need to make this part effective and efficient. If there have to be multiple heats in a class we need to prepare for this. Prepare a core temperature warm-up that will be a movement prep for the workout.

  • Air squats
  • Kips
  • Ring Rows
  • Wall balls

Take time after the core warm-up to mobilize the hips and shoulder complex. Partner and band mobility will be important to complete due to the volume of this workout.

After the Thruster weight is prepped help athletes drill their kips/standards/etc. Also, discuss rep strategies.

Strategy

  • Pace, Pace, Pace. Know your abilities, lay out your potential rep schemes and stick to a plan
  • Chest to Bars will be a huge barrier for many. Grip will need to be saved early and a bar that is just barely over the fingertips will need to be used.
    • This part for KSCF athletes will become non-metabolic as the workout unfolds as multiple breaks will need to be taken. Establish a rep plan for each set (i.e. 8-7-6-6 = 27)
  • For most KSCF athletes the Thrusters will be the easier of the two movements. Plan to complete bigger sets and shorter rest here in order to have time on the C2Bs.
  • Thruster Grip can be modified by not wrapping the thumbs around the bar. The bar will sit on the heel of the palms and save the grip a bit.
  • I would recommend wearing hand protection for a big part of the workout in order to save the hands.

WOD
WORKOUT 19.5

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Thursday, March 21st, 2019 WOD

19.5 Post-WOD Celebration
This Friday night we will go to Lucky Strike/Jillian’s after we complete 19.5. Lucky Strike is on Landsdowne Street and has an arcade, bowling, and other bar games. Feel free to pre-game at the Box after completing your last workout of this Open season! We welcome all SO’s, friends, and anyone interested in joining our KSCFam for fun this Friday night!

Find out more information on FB here.

Pio-Toes To Bar

Skill:
“Opportunity Club”

-Pick 2 movements you which have not come in the Open or have challenged you in a workout over the last 4 weeks. Try to improve skill set or cycling efficiency on these movements

8- 90 second rounds (1::1 work-to-rest)

WOD
EMOTM for 12 minutes

Min 1: 35-50 Single Unders
Min 2: 3 Devils Press + 6 Toes To Bar
Min 3: 12 Renegade Row + 4 Burpees

Wednesday, March 20th, 2019 WOD

Lili Ballinnn’

19.5 Post-WOD Celebration
This Friday night we will go to Lucky Strike/Jillian’s after we complete 19.5. Lucky Strike is on Landsdowne Street and has an arcade, bowling, and other bar games. Feel free to pre-game at the Box after completing your last workout of this Open season! We welcome all SO’s, friends, and anyone interested in joining our KSCFam for fun this Friday night!

Find out more information on FB here.

WOD
“Toy Soldier”

From 0:00-8:00 complete:

Complete 2 Rounds
15 Chest to Bar Pull-Ups
12 HSPU
9 Squat Cleans (60% of Clean 1RM)

From 8:00-14:00 complete:

Complete 2 Rounds
15 Sit-Ups
50′ HS Walk

Strength
Complete 3 Giant Sets

I) 10 Reverse Hypers w/Band
II) 10 Hip Floss Lunges/leg
III) 10 KB Pec Release presses
IV) 10 Prone Military Press

Tuesday, March 19th, 2019 WOD

Dr. McCaffrey and his OHS from the FaceOff.

19.5 Post-WOD Celebration
This Friday night we will go to Lucky Strike/Jillian’s after we complete 19.5. Lucky Strike is on Landsdowne Street and has an arcade, bowling, and other bar games. Feel free to pre-game at the Box after completing your last workout of this Open season! We welcome all SO’s, friends, and anyone interested in joining our KSCFam for fun this Friday night!

Find out more information on FB here.

Strength
Deadlift

Every 90 seconds for 8 mins @ 60% 1 RM
Reps/set:10-9-7-5-4

WOD
“Full Speed”

Complete for Time
20 Box Jump Overs (30/24)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
50/35 Calorie Row

Monday, March 18th, 2019 WOD

Submit 19.4 Scores
Be sure you submit your scores for 19.4 today before 8 pm. If you are repeating 19.4 today be sure to get in prior to 5:15 pm class our after 6:15 pm class. There will not be enough space during those two classes.

19.5 Post-WOD Celebration
The collective votes have decided we will go to Lucky Strike/Jillian’s on Friday after we complete 19.5. Lucky Strike is on Landsdowne Street and has an arcade, bowling, and other bar games. Feel free to pre-game at the Box after completing your last workout of this Open season!

Find out more information on FB here.

2018 18.5 After Party

Strength
Power Clean + Push Jerk + Hang Squat Clean + S2OH

Week 2:
1+2+2+1 (10 minutes)

WOD
“17.3”

10 rounds for time of:
9 thrusters (95/65)
35 double-unders

Saturday, March 16th, 2019 WOD

WOD
“Balls’o’Fun”
Complete w/a Partner

Buy In: 100 MB Chest Throws (20/14)

Complete 10 Rounds
25 MB Huggie Squats
10 MB Partner Russian Twists
25 Synchronized Hip Bridges
10 Partner MB Sit-ups

Cash Out: 20 Partner High-Five Push-Ups

Time Cap= 25 minutes

*Partners can split reps up on Huggie Squats. All others are done together.

Friday, March 15th, 2019. 19.4 Friday Night Fights

19.4: Your Burpee Open Workout

Alex A in the FaceOff

Stimulus
This is an absolute metabolic burner testing overall efficiency in the snatch as well as maintaining tempo through burpees. Gymnastics skill and capacity will also be tested through the decently high volume of BMUs. This will be a pure VO2 max or Anaerobic Threshold test for our athletes.

Warm-up/Prep
This workout should take a longer warm-up period. Put together a mixture of about 3-4 movements that will mimic the work being done in this workout and create a warm-up (Empty bar Snatches, Cobras + Downward dogs, kipping, etc.) and get the heart rates up for an extended period of time.

I would mobilize after this (shoulder & hip complexes) and then complete one more shock to the anaerobic system with a few bursts to spike the heart rate for 90-120 seconds.

After the above, athletes should prepare specifically for the workout and drill BMU work and snatch cycling. A more specific structure will need to be implemented but this can be a smooth effective warm-up sequence.

Strategy

  • Establish an understanding of your capabilities before the workout begins.
    • Can you snatch this weight easily
    • Can you complete BMUs well? Or will you need to do small sets?
    • How will you pace your Burpees? The step back and step in is now allowed
  • If you’re a BMU slinger and the weight is easy, you will basically need to manage your pace in the first 3 mins while keeping efficient so you can complete the final 3 mins effectively as you manage your burpee pace.
  • For most of KSCF athletes, the BMUs will be broken up in the back end so saving yourself for those may be the best strategy. That means work quickly in the first 3 mins but don’t burn yourself out so you don’t have to stand around too long between BMU sets
  • For people who decide to go Rx but can’t do BMUs, this is a 3-minute workout for you. Simply, finish your first couplet and get your best tiebreak possible.
  • For scaled athletes, pick one of the two methods above based on your abilities on the kipping PUs and pacing on the burpees. The snatches are light and are manageable for all.
  • Snatch cycling:
    • going from ground to overhead (muscle-snatch) and overhead straight to ground will be fast but in the long run, it may only save 2-5 secs per set of 10. It may be more of a HR spike than you need prior to burpees
    • Understand where your strength/abilities are and pick a pace where you won’t have to drop the bar during a set of 10.
  • Burpee Cycling:
    • New standards this year with step-backs/ins. You still need to jump from 2-feet (Rx) and both feet need to land on the other side before next burpee.
    • This is about practicing and finding a pace that will keep you moving the whole set and not creating such a metabolic spike that you need to rest before stepping into your next set of snatches. Being efficient and managing here to shave more time off your set is important. There are more total reps, it takes longer to complete 1 rep, and more time can be saved.
  • Bar Muscle-Ups need to be managed from the beginning. Most of KSCF athletes have trouble with this movement. Understand your capacity and how many you can complete and break your sets up early. This 3-minute side of the workout will become more of a burpee workout than a BMU workout. Know that and manage your sets from the first set.
  • On the BMU sets, find a bar that is not too high for you so you can cycle to the bar a bit quicker and can manage your initial swinging kip into your first rep.

WOD
WORKOUT 19.4 VARIATIONS

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees