Mar 1, 2015

Monday 15.03.02

***15.1 Open Scores Must be Submitted NLT 1900 CST***
If you still need Judge, Post to the Comments below
 
Team WOD
1RFT, 2 Partners
 
- 5k Row
- 150 Wall Ball Shots 20/14#
- 120 Pull Ups
 
Strength: Deadlift
- 10 reps @ 50%
- 8 reps   @ 60%
- 5 reps   @ 70% 
 
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!

Team WOD: As a tram, both partners work simultaneously to complete a row a team total 5k, 150 team wall ball shots, and 120 team pull ups. When there is only one exercise remaining, one partner must hold a plank until complete.

Rowing: Here’s some helpful pointers from a former collegiate rower:
  • 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.
Wall Balls: The key to wall balls is finding a pace and breaking sets before you think you need to. Very few athletes can charge through “Karen” unbroken. Many athletes will come out of the gate and do 50+ unbroken. That’s great, but you still have 100 more. 150 is big number and if you burn out 1/2 way through it will take you twice as long to finish the 150 as it would have if you went small sets early. Recommendations for partitioning below:
  • Beginner : 15 sets of 10 reps (I hate my life)
  • Intermediate : 10 sets of 15 reps (I was good until half way through)
  • Advanced : 5 sets of 30 reps (Steady Eddie)
  • Advanced : 50-40-30-20-10 (Controlled Burn)
Pull Up: Just like the wall balls, the key is finding a pace and breaking sets before you redline and strip your hands. Try sets of 5, shake it off (Taylor Swift style), take a deep breadth, and repeat.
Scaling: Use a lighter wall ball first. Then aim at lower line (9' instead of 10', 8' foot instead of 9'). For pull ups, continue to scale down to banded or jumping pull ups if necessary.
 
Strength: Deadlift. After recovering from the Open 15.1, we should have deadlifts fresh on our mind so lets get into it! Before the team WOD begins, we'll start deadlifting with our partner which, in addition to helping us get to know our partner, will serve as a solid warm-up and strength build.

3 comments:

Ryan Kroells said...

I still need to get one on the books. If anyone is available @ 0630. I could do later afternoon too.

Chuck Lawrence said...

I'll be there

ROBERT KINNEY said...

Rob-dan-Jeff : 25:32 Rx

Huge crowd today! Great work everyone.