Thursday 05.30.13

Brought to you by "Dan the Man"
“Born Under a Bad Sign”

13:00 AMRAP of:
13 calorie Row
13 Toes to bar

Post rounds to comments.

(Planned start times:  0545, 0630, 0800.  Post others to comments.)

Coach's Notes. 

Row.  A few suggestions / things to review:
  • Cycle through "units" on the rower to get to the calories setting.  Recommend setting your damper to achieve a drag factor of 130-140 (ask a trainer, or see link below).
  • May want to position your C2 advantageously to minimize your transitions.
  • For planning purposes...based on the data on the C2 site, a 1:45 pace converts to 13 cal in :35.  So, plan on about :30-:40 splits for your row splits.
  • Keep this time (or your stroke count) in mind in case you have a rower display malfunction due to a bad battery.  Don't stop and fight the rower, just keep on truckin'.
Toes to Bar -- if you haven't completely figured out TTB yet, check out the AF video below.  The most efficient way to get 'em done is to use a kip similar to your pull-up.  It's all about managing shoulder and hip angles, not just core strength...  Scaling options include knees to elbows (kips still help), or hanging leg/knee raises to parallel.

Why Dan Marino?  Because he wore unlucky #13, played for the Dolphins, and never won a championship.  Continuing along a different line of reasoning...the 'Fins stink, and you are sure to feel the suck on this WOD (disclaimer -- poster is a Pats fan).  Suppose we could have gone with Wilt Chamberlain, but "unlucky" probably isn't the most accurate word to describe him and his legendary exploits.

Training Resources.