9.11.2023

"9/11"

For Time:
2,001 Meter Row
343 Double Unders
110 Dumbbell Box Step-ups (20")
2,977 Meter Row

Dumbbell: (50/35)

KILOS: 22.5/15

Time Cap: 35 Minutes

Daily Mindset

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” - James Clear

We won’t be fooled by how easy it can look for some.
As Vince Lombardi once said, “The man on top of the mountain didn’t fall there”.

Our greatest achievements in life will not happen by accident, but through disciplined effort.
Sometimes we’ll need action.
Sometimes we’ll need patience.
Sometimes we’ll need to go back to the drawing board, and sometimes we’ll need to throw the Hail Mary.
But everything we do - every rep - has a reason behind it.
We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds:
30 Second Row
20 Second Standing Calf Raises
20 Second Box Step-Ups
20 Second Single Unders

How to Run the General Warmup

WOD Brief - Stimulus [5:00 - 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

• Category: Pacer
• Score: Time
• Logistics: If short on boxes, athletes can share a box. Becuase of the length of the workout it would be tough to give a stagger that woudl work for everyone. You can pair people up and have athlete 2 begin on the rower 2 minutes after athlete 1. Try and pair similar ability and fitness levels together.
• Dumbbell Box Step-Ups: Weight you can complete sets of 30 before taking a break.

9/11 Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 15:00]

ROW
20 Second Row

• Feet flat against rower and/or vertical shins.
  20 Second Row
• Arms straight during pull until handle crosses the knees.
  20 Second Row
• Sit bones on seat, not low back.
  20 Second Row

Row Teaching Video

DUMBBELL BOX STEP-UPS
20 Seconds Unweighted Step-Ups

• Stand to full extension on box.
  20 Seconds Goblet Box Step-Ups
• Use back leg to drive up onto the box.
  20 Seconds Double Dumbbell Box Step-Ups

How to Run the Teaching Portion

Strategy [15:00 - 16:00]

• Pace the first row.
• Plan the double under breaks.
• Grind through big sets of the step-ups.

How to Discuss Strategy

Practice Round [16:00 - 19:00]

100m Row
15 Double Unders
4 Dumbbell Box Step-Ups
100m Row

How to Run a Practice Round

Bathroom, Water, Questions [19:00 - 22:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Bathroom, Water, Questions Video

Workout [22:00 - 57:00]

It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

How to Run a Workout

Modifications

2001 METER ROW

• 2001m Ski
• 4002m Bike
• 1 Mile Run

DOUBLE UNDERS

• Reduce Reps
• 1.5x Single Unders
• Plate Hops
• 30s Effort On Any Machine

DUMBBELL BOX STEP-UPS

• Alternating Lunges
• Reduce Weight
• Goblet Squats

2,977 METER ROW

• 2,977m Ski
• 5,954m Bike
• 1.5 Mile Run

Home WOD

For Time:
1 Mile Run
343 Double Unders
110 Dumbbell Alternating Lunges
1.5 Mile Run

After Party

3 Giant Sets:
10 Strict Toes to Bar
15 Dumbbell Bench Press
100m Double DB Front Rack Walk
Rest 2:00 between sets.

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