Aug 14, 2013

Thursday 08.15.13

AM Results
Row 2,500 m

rest 2:00, then...
6:00 AMRAP wall climbs

Post row time and wall climb reps to comments.

Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)

Wall walks/climbs -- you know the deal.  Start at the bottom of the pushup position, legs and chest touch the ground.  At the top, your chest/midsection should touch the wall.  6:00 is a long time!  Pace yourself and be disciplined in managing rest periods.

Rower throughput is clearly a limiting factor on this one.  Organize into heats, and that will keep the number of wall climbers in check as well.  Use the extra time to motivate your fellow athletes and loosen up properly.

Speaking of warm-ups, what is yours?  CF Standard?  A little this and a little that?  As the article says, "We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training."  At IMCF, we often scatter and warmup on our own and re-convene for the main WOD.  Make sure you are not shortchanging a critical step in improving performance and preventing injury.  Any thoughts/discussion/suggestions?  Post to comments...

REMINDER -- second Coaches' Clinic today (Thursday) at 0600.  Get your WOD in before or after, and bring your trainer's guides! All are welcome, for more info on what these sessions are all about see Sunday's info post.

Training Videos.
  • "Tips from a Silver Medal Rower" - Crossfit vid with Krista Guloien, lots of good info on setup and technique (05:30).  
  • "Wall Walk Demo" - Reebok CrossFit ONE shows you how it's done.  Unfortunately, they don't show you how to gut out another one 5:00 into a WOD.  That's on you.


Allan Jackman said...

9:36 with 15 wall climbs.

Ross said...


9:49 on the row
20 Wall Climbs

Andy said...

9:39 + 27.

Man, I hate rowing anything more than a single 500m. Nice work, Rob. Steady and efficient...proof of what good technique can do for you.

Huge tip from Scott on wall walks. Set my tabata timer and tried to knock one rep out every 12 seconds for a goal of 30. Fell short, but the approach was very productive.

Jake78 said...

That puts my approximate at 435 which would be a 15 pound improvement. Next week I'm going to try to go for those maxes and see where I truly stand.

Lots o' folks on the rowers this a.m. so I ran out of time. But on the Wall Crawlers I knocked out 17 in 6 minutes. They weren't easy but I honestly kind of like those!


scottnkelly9901 said...

IMCF Hohenfels:

9:35 for 2,500m row

19x Wall Walks

scaled taking longer than 2 minutes for transition before starting the wall walks

monroe said...

My philosophy on warming up comes from Mark Ripptoe, who says "If you don't have time to warm up, you don't have time to train." The more de-conditioned you are, the older you are, the more time you should spend on warming up. Another good rule of thumb: the shorter the WOD, the longer you should prepare (warm up).

Rest day for me, though I may row later.