1/31/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Question: How are you feeling today?
1st Answer: I feel fine! – Awesome – Today is 5 max effort attempts. We want everyone to try and PR on the first 500m, then hold on as much as possible for the remaining 4 efforts. Try to keep all of the remaining 500m’s to within 10 seconds of your first round. Rest as much as you need! That means at least 4-5 minutes. You’ve got the entire class for just this!
2nd Answer: I feel beat up! – Ok, treat today as active recovery. Try to keep a 60-70% pace on each of the 500s, concentrating on breathing and maintaining good rowing form. For a mental challenge, try to never let your heels come off the rower, or row without straps!

Metcon (Time)

1. WOD, 5 Sets of:

500m Row

Rest as needed between efforts

*During rest periods perform a dynamic couch stretch, dynamic pigeon stretch, or dynamic hamstring stretch for 0:30/0:30 per side.

**Compare to 11/29/18

***Leaderboard fastest interval.

2. COOL DOWN

3 Rounds:

0:30 Sit n’ reach

0:30/0:30 Heel Toe Hamstring Stretch

0:30/0:30 Side plank