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| AM Results |
rest 2:00, then...
6:00 AMRAP wall climbs
Post row time and wall climb reps to comments.
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)
Wall walks/climbs -- you know the deal. Start at the bottom of the pushup position, legs and chest touch the ground. At the top, your chest/midsection should touch the wall. 6:00 is a long time! Pace yourself and be disciplined in managing rest periods.
Rower throughput is clearly a limiting factor on this one. Organize into heats, and that will keep the number of wall climbers in check as well. Use the extra time to motivate your fellow athletes and loosen up properly.
Speaking of warm-ups, what is yours? CF Standard? A little this and a little that? As the article says, "We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training." At IMCF, we often scatter and warmup on our own and re-convene for the main WOD. Make sure you are not shortchanging a critical step in improving performance and preventing injury. Any thoughts/discussion/suggestions? Post to comments...
REMINDER -- second Coaches' Clinic today (Thursday) at 0600. Get your WOD in before or after, and bring your trainer's guides! All are welcome, for more info on what these sessions are all about see Sunday's info post.
Training Videos.
- "Tips from a Silver Medal Rower" - Crossfit vid with Krista Guloien, lots of good info on setup and technique (05:30).
- "Wall Walk Demo" - Reebok CrossFit ONE shows you how it's done. Unfortunately, they don't show you how to gut out another one 5:00 into a WOD. That's on you.