The GetEncouraged! Blog — Fitness inspiration and motivation, one step at a time.

Fit Test
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Spealler Warm Up

then

3 Rds
10 Jumping Sqts
10 Push Ups
10 Slam Balls (25/15)

then

WOD: 3 Rounds
5 Push Jerks (180/130)
25 DU

Warmup-1: Spealler Warmup

Warmup-2:
3 Rounds
10 Jumping Squats
10 Push Ups
5 Ab Wheels Standing / 10 Ab Wheels from knees

Skills Reviewed between classes:
Push ups
Walking Lunges
Pull Ups
Double Unders
OHS

Well done today!

Coach Mike

Mechanics -> Consistancy -> Intensity

This is the progression we follow and we never mix it up.  The Mechanics must be Consistant before increasing Intensity.  If the Movement is not Consistant then we reduce the intensity and correct the Mechanics.

Never sacrifice your mechanics for time.  Injuries occure when your mechanics go out the window.  If your working out correctly, you’ll be exhausted and working hard to pay attention.  This is because the oxygen is NOT getting to your brain at full capacity and your muscles are getting more of the blood than your brain.  The result, is less clarity and mechanics start going out the window.

To be aware that this will happen in an intense workout is important.  Pay attention to your mechanics and focus on that.  You’ll be surprised!  All that focus on the mechanics and you’ve completed more reps than expected!

Prepare for your workout ahead of time with “Mechanics, Consistancy, Intensity” in mind.  There can be a greater beneft from reducing the weight and increasing the output of power that you produce.  How?  Moving weight is a function of Horsepower (HP).  HP=(Force)x(Distance)/(Time).

What this means is that if (for example) you could Squat Clean 200 pounds twice in 2 minutes that would sound impressive.  But if you Squat Clean 155 pounds seven times in two minutes you are using more HP to move that weight.

Therefore, focus on producing HP effectively with good mechaincs.  If you focus on the mechanics, the strength will come!  Be consistant.  If you go lighter and are in the middle of your WOD and think you could have used more weight, keep your mechainics accurate and slowly increase speed.  - WOW, you’ve just increased intensity (MORE HP) and you didn’t increase the weight on the bar.

Keep it real!  Don’t just push through pain!  ask youself, “are my mechanics correct?”

Keep it real and have fun!  Rock on!

Coach Mike

Congratulations to all the personal gains made today!  Folks like Dan nailing those double unders!!  Well done!