Workout of the Day

Warmup

-400m

Then

3R on a 6 min timer

Run up Baltimore hill from N Bradford st to N Eddison St

The three warm up runs should be RELAXED. Run easy and work on timing.

Aim to stay light on the feet for the whole effort.

Start light, Stay quick but try not to run hard.

Pace so you can keep your cadence.

Increase effort as you get looser.

WOD

Every 2.5 min

sprint uphill starting from the intersection of N Crawford and Baltimore (where hill begins to get steep).

Start the first two rounds aiming for smoothness. Run with high knee drive, but not full effort.

Go as far as you can in the following times

walk back to starting point and rest.

Round 1 = 8s (0:00)

Round 2 = 10s (2:30)

Round 3 = 12s (5:00)

Round 4 = 14s (7:30)

Round 5 = 16s (10:00)

Round 6 = 14s (12:30)

Round 7 = 12s (15:00)

Round 8 = 10s  (17:30)

we are looking for higher power  output over shorter duration

scaling as follows

first time hill sprinters will do only 3 R.  They can join any of the sprints according to how they feel

Cool down

-400m run

Wellness:

-leg swings

2R 10 forward and 10 lateral for each side

50m walking hamstring stretch

50m walking quad stretch

Wellness:

-20 double leg deficit calf raises

-10 deficit calf raises each side. Go slow and maximize range of motion at each end of ankle mobility. you can break it up into small sets on each side (2, 5, etc)

-hurdler half hurdler 2 min each side

-10 pike squat

– 2 min standing pike

Today’s goal is to introduce  you to a tool you can use during lockdown, quarantine, restriction.

It is Ido Portal’s 30/30 squat challenge. You are welcome to participate in the challenge if you like, or to scale it… for example 5/30 would be 5 minutes of squatting per day for 30 days. But today is to give you some guidance that will help you make the decision safely, and enable you to think about maintenance tools. days.

Links below describe the 30/30 challenge and background.

http://www.hydramovement.com/training-blog/3030-squat-challenge#:~:text=What%20is%20the%2030%2F30,a%20period%20of%2030%20days.&text=The%20Rule%20of%20the%2030,erect%20or%20with%20neutral%20spine.

http://placeofpersistence.com/30-30-squat-challenge-by-ido-portal/

warm up

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 deep lunges

-10 pike squat

-10 reverse lunge crossover step https://www.youtube.com/watch?v=4rwleZsfLvE

-10 hawaiian squat. 5 each side

-10 squat to one leg extensions https://www.youtube.com/watch?v=pgOZLyKSDFM

-10 bottom-up pistols

I’d strongly recommend doing as much of today’s workout barefoot as is feasible for you.

If you cannot get into a squat, or you cannot hold your torso upright, or your back rounds under fatigue, hold on to an object for assistance or use a counterbalance weight. Ask your coach to clarify.

Do not “rest” on your knees. Especially if this causes knee pain.

If you cannot keep your heels on the ground then elevate the heels as needed by whatever means is convenient. This can include facing down hill on a slope, placing an object behind the heels. Wearing shoes with stable heels.

If you feel something is wrong, just stand up and take a break.  If your squat form is dangerous, coaches will encourage you to take a break.  Don’t worry if you can’t stay in the squat for the whole 20 min today. The goal is to get a gauge for how you might incorporate this into a sustainable daily routine including things like computer breaks.

WOD. Try to stay coordinated as a group. Cycle through this sequence for 20 min. Be mindful to always lengthen your spine and stay on the heels.

-50 squat bounces.  These should be GENTLE… same principle as your pike squat https://youtu.be/MJJ-y-vAj5E?t=300

-gentle knee push 10 per side https://youtu.be/lbozu0DPcYI?t=13

-Unilateral external rotation. 10 reps each side with 10 s hold on last rep https://youtu.be/MJJ-y-vAj5E?t=341

– prayer stretch 20 reps at 2 s per rep https://youtu.be/lbozu0DPcYI?t=79

-sky reaches. 12 per side https://youtu.be/lbozu0DPcYI?t=44  extend range if possible

– squatted head to ground. 10 reps + 10s hold on last rep https://youtu.be/MJJ-y-vAj5E?t=372

Stick with it guys. Hopefully by now you have a sense of where you can begin to safely add intensity. if you have questions or difficulties and you have done more than 4 sessions of the pistol development, then talk to your coach and we’ll look at where to focus.

Warmup

-30 deficit calf raises

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 pike squat

-10 deep lunges

-10 twisting squat*

-10 jumping deck squat or single leg deck squat

* for twisting squat, use soft mat and go barefoot. Use hands for assistance if needed. If you can’t get out of the bottom then focus on controlling the lowering phase

WOD:

3 Rounds Single Leg Squat development (24 min EMOM):

Reverse Lunge to Pistol Progression

Start at step 1 and go through the sequence with 10 reps per step according to your ability.

Aim for 1 step (10 reps) each minute .  If after testing each movememt you fing that there are some you cannot do, then repeat the highest step you can complete to finish out that round, them see if you can match or exceed your level in the next round

1. Reverse Lunge

2. Reverse Lunge with Plantar Flexion *

5. Hawaiian squat **

3. Speed Skater Squat (Reverse Lunge with back foot off the ground)

4. Pistol with back foot behind front heel (both feet touch the ground)

6. Pistol with back foot on front leg (calf or back of the knee)

7. Bottom up Pistol.  ***

8. Pistol

Wellness

2 Rounds

-90s couch stretch each side

-90s curled seiza   https://youtu.be/OYDqUEB7kO0?t=29

-90 kneeling achilles stretch each side

-90s half hurdler stretch each side

* Rest the top of your back foot on the ground

If needed, scale steps 6 and 7 using a counterweight or holding onto an anchor for balance. If needed, you can use an object to “sit on” at a height that is appropriate for your range of motion.

**  https://www.youtube.com/watch?v=2Ex2OV9DyoQ

Scale https://www.youtube.com/watch?v=pHtNBTuOn4Q

*** start in the bottom of the squat with both feet on the ground. Stick one leg out in front of you and stand up using the other leg”

This week we will be making sure everyone recovers from the sprint stimulus and will be giving you tools to focus on your movement basics.

The goals of today are to continue lower leg adaptation stimulus (gently). Get an idea of easy aerobic pacing, And get nervous system activation + proprioreception throughout the “core”.  Aims are to keep it playful. Core work should be intense but have everything feeling “”better”” when you are done.

Warmup,

400m no run,

Practice songs and chants for WOD.  For example you can make up version of  “I don’t know but I’ve been told”  https://www.youtube.com/watch?v=8f_Kn-oX1a4

WOD 1

12 minutes Kenyan queue run. Keep 6 ft apart, and conversational pace except when running to front.

Last person in queue picks up speed to run to the front. This does not have to be a sprint.

Lead runner monitor pace so that last runner can get to the front without too much difficulty.

Pace should be conversational.

Middle two runners are responsible for keeping up a call and answer song or chant. Be loud an clear enough that group can repeat.

If you feel like you need more work, then you can speed up your sprint when moving to the front of the line.

Stretch session. Count this as a group and stay in synch

-10 pike squat

-10 side to side squat

-90s standing pancake

-10 outside inside outside back.  Be sure to gently test your end range of motion with a slight bounce at each step, including the “ back”.

-wrist series

-10 cat cow

WOD 2 mixed old school with the new, and comes to you from none other than Frank Medrano himself (now 62 years young) !

Today’s WOD is modified from the following.

https://www.youtube.com/watch?v=tLQAWjSeD0Y

just for reference, here is Frank in his 50s https://www.youtube.com/watch?v=RFPsvF3UOdo

Review each movement so every athlete has some tips and modifications they can use in the WOD. If athletes feel they are failing the movement before 30s, they can slow down. If they get to stop, then just hold plank (any version) until the end of 30s.  If plank fails. Then hollow body planchet lean from the knees.  Have fun with this and Don’t stress !

30s work + 20 s rest for each of the following

-plank get up to arm leg lift https://youtu.be/tLQAWjSeD0Y?t=46

-body saw https://youtu.be/tLQAWjSeD0Y?t=81

-180 degree rotating plank reach https://youtu.be/tLQAWjSeD0Y?t=117

-elbow plank knee ins https://youtu.be/tLQAWjSeD0Y?t=154

-2 plank jacks + 2 knee to elbow (modified from video)  https://youtu.be/tLQAWjSeD0Y?t=183

-Rest 30 s-

-side plank walk https://youtu.be/tLQAWjSeD0Y?t=246

-mountain climbers front foot flat

-reverse plank https://youtu.be/tLQAWjSeD0Y?t=304  scale to table pose if you can’t keep body straight or hips up

-side plank crunch https://youtu.be/tLQAWjSeD0Y?t=338  Scale to elbow or side arch up

-opposite side plank crunch

-elbow plank hold

If any steps are super easy for you. Focus on elongating and pulling your belly button to your spine. IF that is still very easy, then extend the length of the hold and reduce rest.

Warmup

-400m

Then

3R on a 6 min timer

Run up Baltimore hill from N Bradford st to N Eddison St

The three warm up runs should be RELAXED. Run easy and work on timing.

Aim to stay light on the feet for the whole effort.

Start light, Stay quick but try not to run hard.

Pace so you can keep your cadence.

Increase effort as you get looser.

WOD:

5R (scale to 4 if people are dying)

On a 3 minute timer,

Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St

-20 seconds max distance uphill sprint

Cool down jog back to gym

Wellness

2R

-20 double leg deficit calf raises

-5 single leg deficit calf raises each side

-10 squat

-10 side to side squat

-10 pike squat

-2 min standing pike