155# G2OH x 10 rope slams x 50 155# thrusters x 10 rope slams x 40 155# squat cleans x 10 rope slams x30 155# power cleans x 10 rope slams x 20 155# SDLHP x 10 rope slams x 10
Bottom line: 50 reps with the b-bell and 150 rope slams of which take less than a second per. Slams should take no more than three minutes at the most conservative estimate. How long should 50 reps take? I realize this reasoning is absurd and doesn't account for rest but my point is that there is a mysterious worm hole that, when the nuts and bolts of a wod are properly aligned, deploys the equivalent of an alien abduction team that inexplicably alters the space/time continuum leaving my sense of accomplishment and satisfaction violated at best. As much as I enjoy the scientific analysis it is worth noting how contraindicated this approach is to identifying patterns. One person's experiment coupled with as many confounding variables as possible, namely the previous days' training, rest, and ultimately preparedness is nearly impossible to draw conclusions that could be conferred upon the rest of the population. Ergo, these verbotic enunciations are nothing more than an expression of experience. Time: 10:29 Based on the faulty aforementioned reasoning I predicted a much faster flow, especially with the b-bell. The rope slams should never be broken and weren't but their deleterious effects were manifested in moving the b-ball. Utilizing the touch and go method will always trump dropping the bar, resetting, and pulling again; however, it was all I could do to hammer each rep one at a time. The destructive nature of this wod would've been mitigated by doing the thrustes first but the nature of science breeds a cruel mistress. As painful as it may seem I'm in the business of building myself up in order to knock me down. An alternative approach would be 95#. This would turn the wod into a painful sprint that, theoretically, should be faster. The only caveat is that moving faster might necessitate more or equal rest. Either way, my objective was get behind the eight ball and stay there. That is what I did. This wod rolled back my experience to when I first did fran and elizabeth, completely out of breath, unable to move a medium weight at satisfactory speed, and wondering what I've gotten myself into.
“Morpheus, I’ll take the blue pill.” Could it be that easy to return to a state of blissful unawareness? With elevated study and continued practice within our craft, we are forcefully gifted the ability to peer deeper into the rabbit hole. An evolutionary aptitude allowing unrestricted access to the potential rigors of the next torture session. I recall a time when the purpose of individual movements eluded me. The structure of a program translated only to weight and/or repetitions. And I could stand in preparation without incessant anxiety. Understanding has transcended ignorance. Gone are the days of naïveté. Experience tells stories of pain and reminisces over epic battles for personal progress. Today, my brain races, my palms sweat, as I can see what the future holds; it’s why I’m here.
The thought of more ropes slams this morning was less than appealing. I started to feel my empty lungs gasping during the warm-up. My initial survey suggested this would take a little longer. I was unsure whether the ropes could be handled without rest. I managed that task, less one small pause during the set of 30 to adjust position. I ran through the barbells quickly, but could not find a rhythm. It was eerily similar to my three-day stint as a base drummer in the 5th grade. Pick up and drop on everything except the thrusters. One hundred fifty five pound SDLHPs, I’d never done more than 135#. I’m not a fan of this movement unless the load forces full hip extension, i.e. it’s too heavy to upright row. Some of the worst form and injury prone positioning I’ve witnessed has been at the hands of this exercise. Personally, I can’t upright row my body weight, so form would be requirement to function. Nonetheless, a formidable task, easily the longest time spent on the bar. What prompted their position in the workout? Actually, it doesn’t matter; any of the selected lifts would have temporally removed my genitals at that point.
Good point on the SDLHP and a good point in general as no movement should be performed unless full cycling of the weapon is achieved. A malfunction can easily be attributed to a weak grip just as an injury could easily be attributed to a weak pull, hip opening, or whatever else. My first rep (which I didn't count) was such a shock to my groove that I couldn't get the bar up to my neck. For some silly reason I thought this was 135#. Only 20# difference but a big difference nonetheless. The moral of this story, it seems, is that form comes first and weight takes a back seat. Ten well-articulated single reps are better than one string of crappy jolapy gutteral utterances.
Extremely nervous going into this one as medium to heavy loads on my posterior chain are one of my major weaknesses. As with any other workout you just have to start the watch and go, put your fears to the side and focus on completion.
we performed this late evening as a second wod, the first of which was heavy deadlifts aprx 3 hours prior. our ROM on the rope slams was slightly different, and therefor elicited a slightly different response and time. we were taking the rope from full extension to the floor trying to create a wave the length of the rope. the accumulation of the movements was brutal, my back screaming through the squat cleans. SDHP were done as singles, trying to get back on the bar as soon as it settled.
I wish there was a way to measure the ropes so as to standardize the task. Should tidal waves or giant swells be equal to capillary waves or ripples? It also depends on rope length and material. Either way, it's a demanding motion that sucks the life out of every cell. I liked ending it with the SDLHPs due to the technique and snap the movement demands. My first was inert and required recocking and applying more diligence.
Bottom line: 50 reps with the b-bell and 150 rope slams of which take less than a second per. Slams should take no more than three minutes at the most conservative estimate. How long should 50 reps take?
ReplyDeleteI realize this reasoning is absurd and doesn't account for rest but my point is that there is a mysterious worm hole that, when the nuts and bolts of a wod are properly aligned, deploys the equivalent of an alien abduction team that inexplicably alters the space/time continuum leaving my sense of accomplishment and satisfaction violated at best.
As much as I enjoy the scientific analysis it is worth noting how contraindicated this approach is to identifying patterns. One person's experiment coupled with as many confounding variables as possible, namely the previous days' training, rest, and ultimately preparedness is nearly impossible to draw conclusions that could be conferred upon the rest of the population. Ergo, these verbotic enunciations are nothing more than an expression of experience.
Time: 10:29
Based on the faulty aforementioned reasoning I predicted a much faster flow, especially with the b-bell. The rope slams should never be broken and weren't but their deleterious effects were manifested in moving the b-ball. Utilizing the touch and go method will always trump dropping the bar, resetting, and pulling again; however, it was all I could do to hammer each rep one at a time. The destructive nature of this wod would've been mitigated by doing the thrustes first but the nature of science breeds a cruel mistress. As painful as it may seem I'm in the business of building myself up in order to knock me down.
An alternative approach would be 95#. This would turn the wod into a painful sprint that, theoretically, should be faster. The only caveat is that moving faster might necessitate more or equal rest. Either way, my objective was get behind the eight ball and stay there. That is what I did. This wod rolled back my experience to when I first did fran and elizabeth, completely out of breath, unable to move a medium weight at satisfactory speed, and wondering what I've gotten myself into.
turbo. 158bw. rx. 8:53
ReplyDelete“Morpheus, I’ll take the blue pill.” Could it be that easy to return to a state of blissful unawareness? With elevated study and continued practice within our craft, we are forcefully gifted the ability to peer deeper into the rabbit hole. An evolutionary aptitude allowing unrestricted access to the potential rigors of the next torture session. I recall a time when the purpose of individual movements eluded me. The structure of a program translated only to weight and/or repetitions. And I could stand in preparation without incessant anxiety. Understanding has transcended ignorance. Gone are the days of naïveté. Experience tells stories of pain and reminisces over epic battles for personal progress. Today, my brain races, my palms sweat, as I can see what the future holds; it’s why I’m here.
The thought of more ropes slams this morning was less than appealing. I started to feel my empty lungs gasping during the warm-up. My initial survey suggested this would take a little longer. I was unsure whether the ropes could be handled without rest. I managed that task, less one small pause during the set of 30 to adjust position. I ran through the barbells quickly, but could not find a rhythm. It was eerily similar to my three-day stint as a base drummer in the 5th grade. Pick up and drop on everything except the thrusters. One hundred fifty five pound SDLHPs, I’d never done more than 135#. I’m not a fan of this movement unless the load forces full hip extension, i.e. it’s too heavy to upright row. Some of the worst form and injury prone positioning I’ve witnessed has been at the hands of this exercise. Personally, I can’t upright row my body weight, so form would be requirement to function. Nonetheless, a formidable task, easily the longest time spent on the bar. What prompted their position in the workout? Actually, it doesn’t matter; any of the selected lifts would have temporally removed my genitals at that point.
Good point on the SDLHP and a good point in general as no movement should be performed unless full cycling of the weapon is achieved. A malfunction can easily be attributed to a weak grip just as an injury could easily be attributed to a weak pull, hip opening, or whatever else. My first rep (which I didn't count) was such a shock to my groove that I couldn't get the bar up to my neck. For some silly reason I thought this was 135#. Only 20# difference but a big difference nonetheless. The moral of this story, it seems, is that form comes first and weight takes a back seat. Ten well-articulated single reps are better than one string of crappy jolapy gutteral utterances.
ReplyDeleteBarry from CFJax. Rx. 8:51. BW 209.
ReplyDeleteSteve C. CFJax rx. 11:00
ReplyDeleteExtremely nervous going into this one as medium to heavy loads on my posterior chain are one of my major weaknesses. As with any other workout you just have to start the watch and go, put your fears to the side and focus on completion.
tanner. rx. 13:24
ReplyDeleterh. rx. 14:02
we performed this late evening as a second wod, the first of which was heavy deadlifts aprx 3 hours prior. our ROM on the rope slams was slightly different, and therefor elicited a slightly different response and time. we were taking the rope from full extension to the floor trying to create a wave the length of the rope.
the accumulation of the movements was brutal, my back screaming through the squat cleans. SDHP were done as singles, trying to get back on the bar as soon as it settled.
I wish there was a way to measure the ropes so as to standardize the task. Should tidal waves or giant swells be equal to capillary waves or ripples? It also depends on rope length and material. Either way, it's a demanding motion that sucks the life out of every cell.
ReplyDeleteI liked ending it with the SDLHPs due to the technique and snap the movement demands. My first was inert and required recocking and applying more diligence.