August 19 2016

 

We send Nick off to Basic Training tomorrow - Wish him Good Luck

 

1 Class at 4:30PM Today 

Conditioning:

 

On  Each Minute Complete the following for 20 Minutes:

 

25 KB Swings 53/35

15 KB SDHP 53/35

12/9 Cals On Assault Bike 

Rest

Strength:

Barbell Row 

7-7-5-5-5

 

 

 

 

A word on Saturday's 8:30 Class:

 

As most of you already know Nick is leaving for Basic Training next week. Nick has been with us for a long while now and I thought a great way to send him off would be for everyone to honor his decision to join the Military and time spent with us by naming a workout after him with just a few of the movements that he has improved hugely in since joining DBSC. The Following workout will be from now on known as "Nick" - Some friends and I tested the workout and I can tell you for sure, it's a perfect combination that will either expose your lack of fitness or display how well rounded your fitness is. Anyone can move heavy weight and anyone can run a 5K but can you do both well, in a timely manner? That is always what we are striving for; well rounded fitness. In Nicks time here I believe he has come to understand this is what real fitness is all about and I am 100% certain Nick will finish this workout strong and prove how well equipped he is for this next chapter... There will definitely be times during the workout or even now as you read it that you will be thinking about how you don't want to or can't do it, those are the times you should be reminding yourself about all the things Nick is volunteering to do that he may not want to do and will complete.

The Workout:

"NICK"
For Time

2 Rounds of:
8 Deadlifts 275/185
24 Wallballs
16 Pushups
Then:
Run 5K
Then 2 more Rounds of:
8 Deadlifts 275/185
24 Wallballs
16 Pushups

 

As you can see it's going to be a bit of a long one.  As I've mentioned before some days we are in the gym to train and get better and some days we are there to test and see the results of that training.  This will definitely be a test.  If you have been consistently in class and working hard with us over the past 4 weeks I am sure you are ready.  If you haven't been showing up, you may still survive but its probably going to hurt a little more than it should, deal with it or don't come and use the hour to think about all the ways inconsistency has ruined your life.  I am hoping as many people as possible show up and push themselves hard trying their best on every part of the workout.  That being said some people may just not be ready to perform this just as it's written and for them of course we will be scaling to their ability.  When it comes to scaling this workout the goal should be to find just the right amount of suck. The most obvious place to be scaling first will be the deadlift weight.  The reps are not high so if this is going to be scaled it should happen in the load.  This doesn't mean that you should go so light that you breeze through 8 reps like you're picking flowers while you frolic through the workout and not so heavy that your spine is curling over like a camels hump every rep. It should be heavy but not impossible- to give you an idea 275 is about 110 lbs more than I weigh so if you are a relatively fit person (which most of you are) and you're moving anything less than your own bodyweight you're doing it wrong and if you have double bodyweight on the bar you're probably gonna have a bad day...  We will take a few minutes to warm up the deadlift before the workout but this scale is what you should keep in mind.  As far as the wallballs go, we've all done a million of them and you all know that you should be squatting to depth and aiming to the top of the post if you're a man and about a foot under that if you're a woman, yes the weight of the ball can be scaled down if that's what you need to do to achieve these two things but keep in mind this is a test, push yourself to try and do it well so that your score means something.  If you're throwing a ball a foot over your head and just slightly bending your knees instead of squatting while the person next to you is going through full range of motion and you're trying to compare scores with them, you should know that I am considering you a bad person and basically your integrity and score are meaningless. If these things can't be achieved due to ability or strength that is a different story and all I ask is that you find a standard that you will hold yourself to for the whole workout and stick to it.  We can find a weight that works together and if it means you're breaking more often to do them well, so be it, that is the point and that is how we will be able to prove your improvement next time a test like this comes up.  When it comes to the push-ups, same thing, hold the standard, keep your core tight, feet together, bring your chest and quads to the floor and push away to full extension with locked out elbows, not only do you look ridiculous when your pumping through half range of motion arm bends or humping the floor but you're also not doing push-ups. These are not large sets, keep it clean, make it count and do real push-ups.  If on your knees is the only way you're going to get this done that is fine but also keep it tight and go through the whole range of motion.  You shouldn't be looking for the knee option just to make it easier or faster, you should be only using that as a progression to being able to do full pushups so I would say that if you can do 4 or more real pushups you should not be on your knees for any one rep, do your 4, shake it out, wait for it and do 4 more, maybe it takes you longer than the person next to you, oh well, that's the point of the test.  Now for the run, I know that for some of you this may be the first time you've run this far at one time, I think that's awesome, think about how many people never push themselves to achieve new things past a certain age or obstacle and be glad that you aren't like those people.  As far as advice goes there's not much to say, just keep running.  You don't want to sprint the first 800 meters and make it miserable on yourself for the rest of the way and you don't want to jog so lightly that you hardly break a sweat.  It's just over 3 miles which is just long enough for you to find a steady pace, settle in and try to keep that rhythm throughout, if you feel good and want to push a little harder go for it and if you need to slow up to relax a bit and get your breathing in order, do it, just stay calm and get it done.  There are only a few people that I will be scaling the distance on the run for so expect not to be one of them and just accept the fact that you will most likely be running 5K tomorrow.  It's going to be fun...........when its over..... I Promise......  Don't forget to thank Nick and wish him luck, todays workout is a gift so you should be fresh for the morning....Good Luck