Feb 11, 2015

Thursday 15.02.12

Main WOD

- 5k Row

Skill Work
- 3x 10 Shoulder Touches
- 3x 10m Partner Assisted Walk Outs

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD. Row well and live! Compare your time to 1.22.2014. Here’s some helpful pointers from our resident SME:
  • Good form can be sustained longer than bad form.
  • Good form starts with leg drive (knees down), open the hips (extend back to 11 o'clock position), and then arm pull (handle lightly touches chest ensuring chain remains parallel).
  • Stroke rate will either kill you or save you. Keep it around 26-28 for longer pieces.
  • Damper setting DOES NOT mean more/less meters per pull. It merely changes the FEEL of the pull to best accommodate your stroke. Try between 3-6 and see how it FEELS.
  • Long powerful stokes are better than fast short stokes. You will see the difference in your Pace (m/500).
  • Keep in mind that in a 5k row, a 2:00min pace = 20min, 1:50min pace = 18:20min, 1:40min pace = 16:40min.
Skill Work: In order to prepare your shoulders for the transfer of weight during the walk, start off with 3x 10 shoulder touches (5 each shoulder). Check out this video for details. After the shoulder touches, do a wall walk and get inverted. Have a partner hold your feet as you walk out 10m. If you can do it freestyle, try it!


Sean Carmody said...


Ross said...


19:34, four seconds slower than September

Ross said...

I meant AL Det