WOD Type: “Metcon & Strength”
WOD Warm-Up:
30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
Recon Ron Pull-Ups: Step 13: 8, 6, 5, 5, 4, for a time of 3:48.
Burgener WOD Warm-up
WOD Particulars:
Metcon: Bike 16 Miles @ 104:32 – Had a great ride today. I started off to work early for the first 8 miles, then, since it was an early day for me (10:30am), I hit another 8 miles on the way home. Looking forward to the weekend. Hopefully I will get in some mountain biking early Saturday or Sunday…
WOD Strength: Oly Program of:
- Front Squats 6 @ 3
- Good Mornings 5 @ 8
- Steep Inclines 3 @ 3 -then- 3 @ 3
- Chins 3 @ Max
- Calf Raises 3 @ 30
– Weight –
- Front Squats – 140#, 160#, 165#, 175#, 180#, 185#
- Good Mornings – 50#, 65#, 75#, 95#, 105#
- Steep Inclines – 135# * 3 -then- 155#, 170#, 170#
- Chins – 9, 10, 10
- Calf Raises – 185# * 3
Today’s WOD was another great one!
WOD Skill Work: Jump Rope – Singles @ 120 reps…
WOD Teachable Moment:
WOD Moment… Fitness Myth!
You’re older? No more exercises! This is true only if we refer to extremely demanding efforts (really heavy weights, fast running, jumping, etc.). There are lots of exercises adapted to different ages. Their purpose is to keep and improve health and also to improve physical shape.
The development of movement parameters for older people refers especially to muscular and cardio-vascular resistance as well as mobility of the joints. Because the final purpose of training is not preparing for a competition, the exercises can be organized gradually according to their difficulty, eliminating the risk of accidents.
Because it’s based on perseverance, fitness can be adapted without problems for older people and even for people suffering from different affections specific to old age.