Pacing

8
Jan

Pacing

Pacing – is that something you think about? If not, you should be. It could mean the difference between burning out or finishing a 20 minute grinder.

First thing – check for old results. If you have a previous score, your golden. If not, you can still figure it out, it’s just a little tougher.Β Let’s take today’s workout as an example.

Most scores were between 6-10 rounds. From that, you can calculateΒ your minutes per round. I was 10 rounds, so it was 2 minutes per round.

If I start this workout, look at the clock and it shows 1:15 after the first round, I have three options:

1) Keep up the suicide pace and die (a plan to fail)
2) Put my hands on my legs and rest until I feel like moving again (no plan at all)
3) Pace each round to 1:54 and it should give me a extra round by the end (30 extra reps)

If blasting out of the gate at full speed for a 20 minute grinder is your thing, keep on truckin’. But if you’re concerned about your progress and want to be better the next time, take a few moments to think about your strategy before we yell “10 seconds”!

As always, ask any coach for help.Β 

EMOTM for 10 min
2 Clean and Jerk (work in the 65-75% range)

Complete as many rounds and reps as possible in 20 minutes of:

5 Power Cleans (145/100#)
10 Toes to Bar
15 Wall Ball (20/14# to 10/9β€²)

Compare to Sept.20/12

The clock doesn't have to be your enemy

The clock doesn’t have to be your enemy

75 Responses

  1. Ginette

    Mobility
    Warm up x2
    Group mobility
    EMOTM for 10 minutes of:
    -2 clean and jerks @40#

    WOD: complete as many rounds as possible in 20 minutes of

    -5 power cleans @40#
    -10 toes to bar (scaled)
    -15 wall balls @ 9# πŸ™‚

    Total: 7 rounds and 4 power cleans…great but tough workout!
    Great work 6amers and great class Mario!
    Remember to pace yourself for this one!!!!!

  2. Chantal L.

    EMOTM for 10 mins
    2 Clean and Jerk @ 95# (65%)

    WOD 11.5
    AMRAP 20 mins
    – 5 power clean 100#
    – 10 T2B *Opted for knee raises
    -15 Wall balls 9′, 14#

    Total: 6 rounds and 2 knee raises – 16 reps less than last time, however this time I did knee raises instead of ‘knee bent v snaps’ … much harder on the grip. Could only string a couple together after round 3. Fun WOD πŸ™‚

  3. Shane Hayes

    Love the write up today, I am a true victim of pacing full tilt out of the gate and die! Kevin has beat it into me and it is starting to come around. Last year at the games he did a plan up for me and it worked perfect on the deadlift Wod! So now I pretty well know where I will end up by looking at the wod’s! Thanks Kevin!
    Wu and mobility
    Group mobility
    EMOTM for 10
    2 clean and jerk @145 stayed light and tried to work on my split jerks
    Wod 11.5
    Rx’d 8 rounds 13 wb
    Tough Wod power clean and T2B were Np, wall balls still gas me bad, stayed with 5’s pretty well the whole way, had to be careful of my depth on the wb due to knee, was going too far at first and almost had to quit. Got it figured out and carried on.
    Great class Mario and great work 6 amer’s!!

  4. Kevin

    Still no barbell jerks, so EMOM 10 Cleans x2 (ranged from 135-175#)

    WOD Rx’d
    10+3 Wall Balls (PR)

    Tried to keep rounds at 1:50 each.
    Cleans were singles.
    T2B were 5+5 until the end (5+singles)
    WB unbroken (4-5 no reps though)

    Pretty happy with the pace. With the no reps and some penny mishaps, 11 rounds is close.

  5. Amy Hogan

    Mobility
    Warm up x2
    Group mobility

    EMOTM for 10 minutes of:
    -2 clean and jerks @80#

    WOD: AMRAP 20min
    -5 power cleans @75#
    -10 toes to bar
    -15 wall balls @ 12#

    Total: 6 rounds + 5 PC

  6. DU’s and toes to rings

    EMOTM for 10 min
    2 Clean and Jerk @70#

    AMRAP in 20 minutes of:
    5 Power Cleans (145/100#) 70#
    10 Toes to Bar (knees to armpits-ish)
    15 Wall Ball (20/14# to 10/9β€²)

    7 rounds + 6WB

    Pacing is something I’ve been trying to work on. I always want to go as fast as I can in the beginning. Lately in some WOD’s I feel like I’ve been resting too much. I need to find my balance.

  7. Angela

    EMOTM for 10 min
    2 Clean and Jerks @85#

    AMRAP in 20 minutes – RX
    5 Power Cleans
    10 Toes to Bar
    15 Wall Balls

    6 Rounds + 3 PC

    Toes to bar were ok until the third round…. could only string 2 together at a time ….
    I actually liked this WOD

  8. Mobility + WUx 1 + 20 Wallballs
    Group WU

    EMOTM – 10 minutes
    2 Clean + Jerks @ 85#. (Should have aimed for the 75% – 95# vs 65%)

    AMRAP – 20 minutes
    5 Power cleans @ 85#
    10 knee tucks (was aiming for knees to elbow but was more like knees to armpit!…sometimes)
    15 Wallballs @ 12#/9′

    5 rounds + 3 Wallballs.

    Fun nooner!

  9. EMOTM 10 Mins
    2 C&J @ 95#

    WOD Rx

    7+5 cleans

    Last time I used 75# and 10# for my wallballs and got 8 rounds. I’ll take a PR for weight any day πŸ™‚ Fun 4pm class!

  10. Steph H

    mob
    wu x1
    20 wallballs

    group mob

    EMOTM 10 mins
    -2 clean & jerks 65#

    WOD: Open 11.5 AMRAP
    5cleans 70#
    10 hanging knee crunches
    15 wallballs 8#

    Total: 7 rounds

  11. Ryan

    – Mob
    – WUx1

    EMOTM 10
    – 2x C&J @ 105#

    WOD (scaled to)…
    – AMRAP 20
    — 5 power clean 95#
    — 10 knees to elbows
    — 15 wall balls 20#

    6 rounds + 3 cleans

  12. Mob and WUx1 plus 20 wall balls #14
    EMOTM 10 min.
    2 Clean and Jerks #75 (70%)
    WOD: Open 11.5
    Amrap 20 min.
    5 Power Cleans #60
    10 knees to chest
    15 wall balls #14
    Score: 8 rounds plus 3 knees to chest
    Great seeing all of you ladies! Need to add on a 4pm once in awhile πŸ™‚ great class as always Mario!

  13. mob
    wu x1
    20 wallballs

    group mob

    EMOTM 10 mins
    -2 clean & jerks 70#

    WOD: Open 11.5 AMRAP
    5 cleans 60#
    10 hanging knees to chest
    15 wallballs 8#

    Total: 7 rounds + 10 K2C

    Loved the pacing post. I hadn’t really given it much thought before today. Today I had a plan and wanted 8 rounds. I didn’t quite make it, but I will next time!
    Note: Amanda says I need to move up to 10# wallballs and I agree simply because the 8# ball was leaking sand all over me!

  14. Laura

    Mobility + WUx 1
    Group WU

    EMOTM – 10 minutes
    2 Clean + Jerks @ 55#. (increased by Amanda to 65# over the 10 mins πŸ™‚ )

    AMRAP – 20 minutes
    5 Power cleans @ 55#
    10 knee tucks of varying heights (and toes to bar!!…sometimes)
    15 Wallballs @ 6#/9β€²
    7 rounds, 9 knee tucks

    Thanks Amanda !!

  15. OLY
    MOB
    WU
    Group Mob

    Snatch High Pull
    Power Snatch
    Hang Snatch (knee)

    1+1+1 – RM – 95% – 90%
    95 – 115 – 125 – 135 – 140
    135
    125(Failed on Hang Snatch) got under it, blew out my breath during the drop and went loose (pretty sure thats why I missed it)

    Muscle Clean 5 X3
    95 – 105 – 115 – 125 – 135

    WOD:
    12 – 9 – 6 – 3
    Russian Twists(2 count) (pfft! Thanks alot Jo :P)
    Ground to Overhead(45 lb plate)
    Burpee on to plate
    Time: 3:58.5

    Super fun class (esp since I got to just watch the 6 pm class :D)
    Thanks Kevin!

  16. Andrea

    EMOTM 10min
    Clean + Jerk x2 @ #85

    WOD
    -5 power cleans #75
    -10 toes to bar
    -15 wall balls #14
    6 rounds + 5 T2B
    First WOD doing T2B the whole WOD!

  17. Keith H

    Mobility
    Warm up x2
    Group mobility
    EMOTM for 10 minutes of:
    -2 clean and jerks @155#

    WOD: complete as many rounds as possible in 20 minutes of

    -5 power cleans @135#
    -10 toes to bar (scaled)
    -15 wall balls @ 20#

    7 rounds +5 power cleans

  18. Amanda

    EMOTM C&J:
    85(2)-95(7)-105(1)

    WOD rx’d: 6 rounds + 1 clean

    I PACED! I had a plan and I stuck to it. I discovered that it’s hard to stop yourself from moving. When the clock is running, I feel like I have to be working the whole time.. I forced myself to rest and I still had gas left at the half way mark. It was an epiphany for me. πŸ™‚

    I paced the T2B a little too much, was expecting them to be much worse after not doing them in so long.

    Such a fun 4:00 class today!! Lots of beautiful and strong women. πŸ™‚

  19. Mobility
    WUx1

    EMOTM for 10 Min Clean & Jerk @85#

    WOD: Open 11.5
    AMRAP 20Min
    -5 Power Cleans @85#
    -10 T2B
    -15 Wall Balls @ 14#

    Total: 8 Rounds + 3 P. Cleans

    I liked this WOD! Fun 4PM Class! Great Job Guys!
    Thanks Mario!

  20. Krystal

    MOB +WUx1
    20 wallballs

    EMOTM 10 mins
    -2 clean & jerks (started at 40#, ended at 60#)

    WOD: Open 11.5 AMRAP

    5 cleans 45#
    10 knees to elbows
    15 wallballs 8#

    Total: 7 rounds and 6 K2E

    Fun Class! Thanks Amanda for the tips! And CAM for cheering πŸ˜‰

Leave a Reply