Nitin.
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Pic: Angela Clancy

WoD: "Marching On"

Complete As Many Rounds As Possible in 18 Minutes

of:

400m Row

40 Russian Kettlebell Swings

40m KB "Suitcase Carry"

M: 32kg. ---|--- W: 24kg.

Training in any form, whether it be for a sport or physical regimen like footy or CrossFit, or for a new role at work, or even to speak a new language. They all have in common the process of learning and adapting. When you are training physically you are most certainly learning all the time. You then try to apply the newly learned skills into practice.
Lets say you are "training" for a marathon or trail run. You need to know how to run properly, then apply those skills in practice by doing short runs. In conjunction with that you start to lift some weight, like a Deadlift. As you adapt through you end up running a bit faster or a bit further. You lift a bit more weight and your improved strength is now aiding more distance or speed in your running. Whats more, we didn't just go out and run as hard and as far as we possibly could endlessly in the hope we will be ready to tackle the full distance come race day! There is a process to follow & it isn't always linearly going up, up, up. It has many ebbs & flows to it.
Our style of training is no different. Even if you don't have any outside goals to prepare for in the short term, you are still training to be good at life itself. Every day we present you with a task and a goal for the session. We deliberately don't just program crazy-hard out-of-this-world intensity workouts as, left to your own devices, you'd smash yourself every day and most likely ruin yourself in a short amount of time.
We need days that are super intense. We need days where you just lift some heavy weight. We need days where you "grind it out" at a consistent level throughout.
Today is just that day. We want you to take onboard that we are not looking for you to destroy yourself and be left dragging your heels across the line at the end. Today we want to see progression on from last weeks rowing WoD. There is 100m less than then. Can we see you improve your splits by 1 second? We've listed a fairly heavy weight to use thereafter. However we are asking that you choose a weight where the 40 swings are done in 1 or 2 sets, not 3 or 4. We also want you to carry that same weight completely unbroken per arm. Choose the weight that lets you do just that. These are the training gaols we have tasked you with. The process we will all go through is learning when to push, when to hold, and when to back off so you can get that very aerobic hit we are all after.
Above all else the process needs TWO things. One, is for you to adhere to it. Second is for you to ENJOY it! 🙂
Enjoy the process and lets go!
Hold the standards. Form is priority as always.
Scale as needed.