Friday 29 October WOD

10 ROUNDS FOR MAX DISTANCE:

1 Minute row
1 Minute rest

Post your total distance to the comments.
MALE GOAL: 3000m+
FEMALE GOAL: 2500m+

We’ve done this one a couple time before, and it’s always a favorite. Not only is it a good way to measure your stamina and cardio-respiratory response, but it also shows how well you can row since good technique with a medium effort will always row further and faster than bad technique and a pitbull effort.

For the damper setting, remember this: the higher the damper setting, the further you will go even though each stroke will feel ‘heavier’ than a lower damper setting.

HOW TO SET UP THE ROWER FOR THIS WOD:

1: Turn it on

2: Select “new workout”

3: Select “interval: time”

4: Set the row and rest time to 1 minute

5: Press the corresponding key for the check mark, and then off you go!

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Simulates the rocking of a rowboat.


This is the seat: http://www.coreperform.com/product.php

It simulates the rocking of a rowboat, which recruits more muscle stability as well as requiring equal force from both legs on the pull to stay stable.  Very awesome stuff!

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The girls... don't underestimate them!

Yoga?

28 October whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

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2 Responses to Friday 29 October WOD

  1. Andy says:

    3252m, damper on 10. not sure if this is my highest distance, have to check tonight.
    low back was still tweaked out from thursday’s wod, and it was a fight from the 5th round on. stupid back. at least now I know I can most likely do 3300m from a fresh start.

    counted the cals per round too:

    32
    30
    28
    28
    27
    25
    24
    22
    22
    24

    This makes me want to do fight gone bad again. very badly.

  2. Pingback: Friday 28 October WOD | CrossFit CENTCOM

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