Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
Today will be a slower paced day, with people jumping on and off the rowers as needed for ~2-2:45 efforts. The goal today should be consistency across sets. DO NOT try to PR on set 1, and then coast/die/recover on the remaining 4. We want efforts that are +/- 5 seconds from each other, and that are very hard to maintain after the 2nd or 3rd set.
TRAINING AND RECOVERY CLUB:
Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
Today, we want you to work on generating power on the rower, but to do so by developing 2 very critical rowing skills. First, you must not use the straps of the rower. You need to focus on keeping the heel down, and driving through the quads and pulling with the hamstrings. You WILL fall off the rower if you don’t pay attention. Second, we want the lowest possible Strokes-Per-Minute. This means that you pull very hard for each stroke, but do so with more rest between strokes. This will make it hard to row with a low 500m pace, and that is the point. It is HARD, and you will have to WORK HARD to get your pace anywhere near what you are used to.
500m Row (Time)
Max Effort 500m Row
1. WOD 5 Sets
*Intervals goal is less than 2:45. Row a distance that allows for this to be achieved.
Rest as needed between efforts
*During rest periods perform a couch stretch, pigeon stretch, or hamstring stretch for 0:45-1:00 per side.
**Compare to 11/29/18
Metcon (No Measure)
2. COOL DOWN
*With a partner
20 Hollow rocks
*1 Person hangs on bar while partner completes hollow rocks, then switch. Attempt to perform the hang while maintaining a hollow position.
*Each partner completes all reps.