Plugging holes & getting goats: guest blog with Coach Dizzle!
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Today we have our weekly guest blog from Coach Dizzle. She is a really great athlete and has only continued to improve and return even stronger after giving birth to two boys!
It didn’t happen by accident, and there isn’t any secret. There are some great lessons and good advice to be had though. Here she is to share them with you:
“A little over a month ago we had the Firebreather test-in. The reason I love this type of testing is that it forces us to look at the holes in our game.
Maybe we are really great at lifting, but struggle with body weight movements. Maybe it’s the weights that set us back. Either way it exposes the things we need to work on, but it also can showcase our strengths.
Sometimes it’s easy to focus on those strengths and avoid the things we aren’t good at. We stay in our comfort zones. We have all been there: avoiding pull-ups, pistols and the infamous double-unders!
Training for any type of test or benchmark WOD can help us to face our weaknesses and to start working on them. Come a little early or stay after class to focus on these movements.
Try to start incorporating those skills into your WODs. Try a heavier kettle bell when your coach says it’s appropriate. Start to look for those WODs when you can scale up and out of your comfort zone.
Be sure to ask the coaches for suggestions of things you can work on in your free time or when it is appropriate to go a little heavier or try a new skill.
Trust me, we have all been there. 12 minute Annie, anyone??? Yep! I was there at one point.
The bottom line though is we can’t master skills if we avoid them. Therefore I encourage everyone to set goals and start working on your goats!”
Don’t forget our special “12 Days of Christmas” WOD on Saturday, December 24, Christmas Eve @ 10am. It’s our ONLY class that day!
Also, that will be the last day for pre-order of our sweaters and sweatpants!
A) 15 MIN- OLY COMPLEX:
1 POWER SNATCH + 1 HANG SQUAT SNATCH
*adding weight only as earned
B) WOD- FOR TIME:
10-20-30-40 CAL ROW
(RX+ add the 50 rep sets)
30 MIN AMRAP:
400 M RUN
10M RIGHT ARM DB SINGLE ARM SUITCASE WALKING LUNGE
10M LEFT ARM DB SINGLE ARM SUITCASE WALKING LUNGE
20 DB SWINGS (Russian)
10 DB PUSH PRESS RIGHT ARM
10 DB PUSH PRESS LEFT ARM
20 RING ROW
20 DB GOBLET SQUATS
A) Barbell Strength:
EMOM x 6 SETS (12 MINUTES)
A1: BB Shoulder Press x 8-10 reps;
A2: BB Bench Press x 10-12 reps;
B) WOD- 20 MIN AMRAP LADDER:
Start with 2 Reps of each. Add 2 Reps (or 20 M) each round. Going up the ladder AMRAP in 20 MINUTES:
2 Ring Rows (4,6,8,10…)
2 DB Hang Cleans (4,6,8,10…)
2 DB Alt. Lunges (4,6,8,10…)
2 x 10 M Shuttle Run (40M, 60M, 80M, 100M…)
A) Strength, Technique, & Development:
18 MIN BUILDING IN WEIGHT AS EARNED:
3 OVERHEAD SQUAT w/ :03 PAUSE @ TOP
1-2 MIN REST B/W SETS
B) WOD- 15 MIN AMRAP RUSSIAN KB SWING*
*E3MOM: 20/15 CAL BIKE or 30 WALL BALL (20/10# to 10ft)
*WOD BEGINS @ 0:00 WITH BIKE OR WB
A) Strength, Technique & Development:
A1: Tempo Front Squats @ 50X1; 5 Reps; rest 30 sec
A2: Front Squats x 10 UB Reps (no tempo, even pace); rest 60 sec
B) WOD: EMOM STATION ROTATION (4 Stations, 4 Sets – 16 MIN)
MIN 1: 8-10 CAL BIKE
MIN 2: 8-10 BURPEES
MIN 3: 8-10 BOX STEP UPS
MIN 4: MAX REP SIT UPS
A) :10 ON/:40 OFF ; 5 ROUNDS @ EACH STATION, THEN ROTATE:
A1) ASSAULT BIKE
A2) BACK EXTENSIONS
A3) HOLLOW ROCK
REST 5 MIN B/W (A) & (B)
B) 2 MIN ON/1 MIN OFF; 6 SETS:
B1) ASSAULT BIKE
B2) KB SWING
B3) FLUTTER KICKS