WOD Type: “Strength, MetCon, Triplet”

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 – Today I chose to pull out the 1/3 reps considering I knew I’d be completing 30 reps at high intensity. 

Burgener Warm-up

WOD Particulars:

Metcon: Run 2 Miles for time of 22:00. I ran today after my entire workout with Mr. Mason in the stroller. Basically I was pushing about 50 pounds.

 

WOD Strength:

• Military Press – 5 @ 10
  • 45# warmup @ 10 Reps
  • 95# @ 10 Reps
  • 95# @ 10 Reps
  • 95# @ 10 Reps
  • 85# @ 10 Reps
  • 80# @ 10 Reps

Couplet @ 9, 6, 3 For Time of:

• Power Cleans @ 115#
• Thrusters @ 115#

Today’s WOD was Tough due to the strength work on military press! My shoulders took a beating today which is exactly what I wanted. I completed the couplet in a time of 7:24.

WOD Skill Work: Med Ball Throws 3 @ 10 @ 20#

WOD Teachable Moment:

WOD Moment…Myth 5: 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.