Sep 12, 2013

Friday 09.13.13 (insert ominous Friday the 13th music here)

Team WOD
“Row Well and Live”

As a 3 CrossFitter Team:
Row 6000m total

Partners will rotate through 3 stations:
1. Max effort row for distance
2. Pacing work
    a.   5  Burpee Pull-ups
    b. 10  Box Jumps (24/20)
    c. 15  Wall Balls (20/14)
3. On deck athlete jumps rope (singles) continuously until transition

Post time and total reps from everyone's pacing work to the whiteboard and to comments.

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

Row well my friends! One athlete will start rowing, one athlete will do a round of the pacing work, the final athlete jumps rope. Once the pacing round is complete the athletes rotate as such: Station 1 (row) to 2 (gymnastic work), 2 to 3 (jump rope), 3 to 1.

Note that the rower clock will not be entirely accurate for your overall time as it stops if the flywheel slows down too much in the transitions.


Training Videos.
  • Rowing: How hard can it be?
  • Courtesy of Ben Hur, how I feel when I’m on the rower… Hateful look at the end included.  If you've wondered why this movie is so ridiculously long, this clip will tell you why.

9 comments:

Jimmy Chen said...

So would a tactic be that each person row 2000 meters (6000 meters total)?

ROBERT KINNEY said...

The rower should crank out as many meters (with good form, think sumo deadlift high pull) as possible while the pacing guy gets their work done.

Ideally all three would row the same, but row time is dictated by speed of pace man (station 2).

Jimmy Chen said...

Ah, got it. Thanks!

Dan R. said...

Worked out at a box in Wichita this morning since I'm here for a meeting.
500 m row
Bear crawl 50m
50 ball slams #20
400 m backwards run
40 air squats
40 sit ups
30 DU's
30 thrusters #75
30 mountain climbers
12:38 for time
$10 drop in fee. $100/month. I'm blessed to have access to the bubble At no charge where you can't swing a PVC pipe without hitting a couple of L1 trainers at any given time.

Allan Jackman said...

Large group this morning, had to modify some of the teams to 4-person teams due to the limiting factor of # of rowers. Overall, I believe everyone got in a workout in a team setting, which is the goal.

"Why couldn't the pace guy go faster?" seemed to be the phrase this morning.

Additional thanks to Rob who gave a quick row clinic at the conclusion.

Allan Jackman said...

Forgot to mention, some impressive times in yesterday's WOD... made me feel like I comopletely sandbagged.

Scott S said...

The 4 person team modification left the 4th member in a plank hold, which was way worse than rowing and definately made me a little anxioius for the pace guy to hurry up!!

Allan - moving the rowers was a great idea. Last year the rower was constantly wondering when it would end as the pacer was behind their view. This made it harder for the pacer to sandbag, since all eyes were on them! I know I felt the guilt of taking a breather. Good move.

Our 4 man Team had Rob (secret rowing weapon). I continuously thought about holding back the pacer when Rob was on to give us the rowing edge. Worked out well just the same.

Great idea from Ken that we should implement if this gets repeated. Instead of regular single jump rope as a holding exercise, make it team total for Double unders, and the total # is subtracted from the teams time, each DU = 1 second. Would make the jump ropers push themselves instead of sandbagging the jump rope. I like it.

scottnkelly9901 said...

IMCF Hohenfels:

Lead-in:
Press (1RM ~145lb)
7-7-5-5-1-1-1 @ 105/105/115/115/135/145(f)/135/135

WOD:
Row 5KM @ 20:08

ROBERT KINNEY said...

The WOD was pretty cool this morning. I like the DU idea. Anything to replace the plank position, that was terrible.

Have a good weekend. Will need a good rest after this morning...