Karen - Monday November 27, 2017
Karen
As some of you might have noticed, today we are completing “Karen” which is 150 wall balls for time! This benchmark has been around since the beginning and will test your muscle endurance and your shear will to keep moving!Karen in itself seems to be simple, it only has one movement and the weight isn’t very much. But for those who have truly pushed themselves in this workout you know that this can rate right up there with one of the toughest workouts around.If you are one who hasn’t completed Karen before don’t fear!Below you will find 5 tips to help you get the most of each rep and complete Karen with a smile on your face... or mine :)Elbows in
- This might be the most important factor when doing a high volume of wall balls! Keeping your elbow in helps you to drive the ball from your hips into your shoulders without wasting any excessive energy. By having elbows that are flared out you will find that your shoulders will fatigue quickly and your wall ball will be spending more time on the ground then in the air
Hip drive
- As we all should know by now your hips are your most powerful mover and can be the reason why you crush Karen or Karen crushes you! If you only focus on your shoulder during Karen you will find that your shoulder will fatigue and your time will keep stacking up. Focus on driving hard and fast out of the hole in each rep exaggerating hip extension to help assist the shoulders and keep you moving
Target touch
- As stated above with hip drive your shoulders shouldn’t be doing most of the work, but instead should be controlling the ball with each rep. There is nothing worse than getting into a good rhythm during wall balls only to lose focus and send your ball bouncing off the side or early and into your face or out in front of you. With each rep you need to focus on hitting the same spot each time so that the ball returns in the same manner keeping you in line and efficient as possible!
The hold
- The wall ball should be treated just like the front squat, we should keep an up right torso with the ball as close to our body line and ideally above the head. Nothing will suck your energy faster in a wall ball then allowing the ball to pull you over into a rounded position!
Know when to break
- Last piece of advice, know when it is time to take a break! You may be feeling good during the first 20 wall balls but if you try and go for the entire workout unbroken you will find yourself gasping for air while you stare at a ball that seems much heavier than 20lbs! Come in with a game plan on how you will break up the 150 reps whether it is breaking it up 3 times for 50 each or doing 10 at a time, know what your number is and stick with it!
We hope that these tips will help you get the most out of Karen and remember above all,
nobody likes wall balls
A coach Todd rule is in affect today.
"No one steps off the green"
Meaning once the wod has started, if you step more than 1 step away from your ball you do 10 burpees and then Carry on. Get comfortable at the wall, short rest pick up the ball and squat.Stouty :)
Monday November 27, 2017
Focus:
Dead Lift5-3-1+75%-85%-95%.
WOD: Benchmark
"Karen"For Time:150 Wall Balls 20/14
Level 2:
14/10.
Level 1:
75 Wall balls 14/10.
Level 4:
Less then 3 Sets(can not rest with the ball).
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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