Friday

 

Rocky Balboa - It Ain't Over, Till It's Ove
Get More: Rocky Balboa - It Ain't Over, Till It's Over

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AMRAP in 10 min of:

30 Double Unders

15 Power Snatch (Ground to Overhead) @ 75/55

+

Run 1000m or Row 1250m

Rest

Run 800m or Row 1000m

Rest

Run 600m or Row 750m

Rest

Run 400m or Row 500m

Rest

Run 200m or Row 250m

Rest

Run 100m or Row 125m

Each rest should only be long enough to reestablish your resting heart rate. 

 

Comments

[terri]

run, row, happy hour??? hummmm

[TaraLS]

Hey guys! If you would like to attend the Paleo seminar tomorrow, there are still tickets available. If you haven't heard, the seminar will be held @ the Oakmont Library from 12-3. We will serve a catered Paleo lunch (thank you, Amy Demmler for arranging this from the Over The Bar cafe in south side), so please bring a $5 donation to help out with the cost of the lunch. Please email me or call me if you have any questions:
Taraptatc@gmail.com
Hope to see everyone!!!

[Seth S]

I would like your opinion on a matter of scaling/optimum output:

I follow the Crossfit Endurance (CFE) programming as I am in my second year of Triathlons. Recently the CF workout consisted of 4x - 9 lateral burpees, 15 box jumps and 500 m row. My current gym does not have a rowing machine so I used the substitute sumo-deadlift high pull with 45#. For every 100 m = 10 SDHP.

When I started round 1 I realized that doing the entire 50 SDHP would not only dominate my workout (aka take the most time) but progressively cause fatigue to the point where intensity would be hindered. I choose to scale this portion to 25 reps.

Finally my question: on body weight or very light weight movements is it better to scale the reps back to ensure optimum output throughout the WOD or keep the Rx reps potentially sacrificing the intensity level?

Thanks..

[terri]

great wod loved the amrap!! yeah
rowed instead of running. new pr on rowing not nearly as long as i used to be!..

[terri]

3x20 single ropes

[Pat D.]

Seth, I do not know who you are. But to answer your question, run instead. For a 500m row, sub a 400m run.