Wednesday: Pacing

Wednesday: Pacing

Wednesday: Pacing

I Love love love this video – I remember our Strength & Conditioning Coach showing it to us when I lived at the Olympic Training Center a few times when they would talk to us about pacing through a fight or even through a competition day. I’ve seen it pop up a few times recently around the interwebs so I figured why not put it up on the High Voltage blog?

 

Here’s the skinny – Dave Wottle – funky hat & all – wins the 800m Gold Medal in the ’72 Olympics. The things that stand out to me are that 1) he runs 26 second splits THE ENTIRE WAY. 2) He’s down by a lot…but he stays on pace 3) After he wins a frigging Gold Medal in the Olympics he is on his feet pulls up his socks and walks off. He WALKS OFF!
This brings up my discussion points today – if you run too slow sure it’s aerobic but then you never will really have a PR run. If you go too hard then you’ll burn out – like all the other runners did?
So what to do?
I’ve got a few ideas…
I’ll give you a hint – it has to do with why CrossFit Games competitors can do 15 workouts in a weekend and still live…
It has to do with why some athletes can do Fran and walk off at the end (and why I fall over and hurt!)…
Love to see your thoughts in comments about one of the greatest US Olympic performances ever and how this applies to being a well rounded athlete.

-Tim

Wednesday’s Training: 

5 Min: 30 light/30 hard
  • 30 Jump Rope passes (singles or doubles)
  • 4 burpees

 

Rest 3 Minutes

5 Min: 30 sec light/30 hard
  • 5 cal row
  • 10x Sit Ups (or V-Ups)

 

Rest 3 min

5 Min: 30 sec light/30 hard
  • 5x KB Swings
  • 5x Box Jump/Step Down (or step up/step down

Pre-Skill: 2 x 400m Run

  • Rest 3 minutes between sets

 

Skill: Push Press – 8-10 reps no tempo – 21×1

 

WOD: 5 Minute AMRAP rest 3 min 5 min AMRAP

  • 200m Run
  • 14x KB Swings
  • 7x Pull ups

Skill: Review OHS & Double Unders

 

Ax3:
A1. 400m

  • Rest 30 sec.

A2. 20 KB Swings Unbroken

  • Rest 30 sec.

A3. AMRAP Chin over Bar Pull Ups (or 30 second AMRAP pull ups/ring rows)

  • Rest 1 minute

 

B. EMOM (alternating) – 12 minutes total:

  • Max Reps Double Push Up Burpees in 40 seconds
  • Max Rep Dubs in 40 seconds
  • 8x OHS

 

Ax3: 

A1. 400m

  • Rest 20 sec

A2. 25 KB Swings Unbroken

  • Rest 20 sec

AMRAP CtB Pull Ups (or 30 second AMRAP pull ups/ring rows)

  • Rest 1 minute

 

B. EMOM (alternating) – 12 minutes total:

  • Max Reps Double Push Up Burpees in 40 seconds
  • Max Rep Dubs in 40 seconds 
  • 10x OHS