Time Trials
- 500m Row Max Effort
rest as needed
- 2km Row Max Effort
Strength
5min EMOM of 5x Strict Pull Ups
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545, 0630, 0800, and 1030. Warm up prior and be ready to 3, 2, 1...Go!
WOD: Rowing Day! Bust out your log books and be prepared to write down 2x new personal records (PRs). Recommend warming up with some air squats (helps leg drive), PVC deadlifts (helps hip opening), and 6# supine medicine ball throws (reinforce quick hands). Then grab a rower, adjust your feet straps, and set the drag factor. You will row 2 set pieces, 500m and 2km with as much rest as you need in between pieces. To record the most exact time measurement, set the program monitor to count down the assigned distance.
Rowing Refresher: Rowing is a very natural motion and most people pick it up quickly. Have someone watch you row, comparing your body positions to those shown in this video. You can also watch a demo video on your rower by selecting "Information" and "How to Row".
500m Row: This is all out max effort WITH good technique of course. Good rowers should be sub 1:40 while Great rowers should be sub 1:30. This time trial will be come your baseline PACE to estimate your 2km row time and set a mental goal.
2km Row: After an appropriate amount of rest (rower's choice), prepare yourself for another all out max effort for 2km. Can you replicate your 500m PACE for 4 consecutive times throughout the 2km piece? NO YOU CANNOT. Think "sustained rate of fire" vs "max rate of fire". Try this game plan below to help get you through the whole piece.
- 1st 500 is PACE + 5 sec
- 2nd 500 is PACE + 10 sec
- 3rd 500 is PACE + 15 sec
- 4th 500 is PACE + 5 sec
- 1st 500 is 1:30 + 5 sec = 1:35 (1:35)
- 2nd 500 is 1:30 + 10 sec = 1:40 (3:15)
- 3rd 500 is 1:30 + 15 sec = 1:45 (5:00)
- 4th 500 is 1:30 + 5 sec = 1:35 (6:35)
Strength: In order to get stronger at pull ups, you must do them STRICT. In order to focus on the strength of pulling up and NOT the skill of kipping, we will do a 5 minute EMOM (every minute on the minute) of 5x strict pull ups. If you cannot do 5, do 4... or scale down to jumping pull ups. NO BANDS. Although bands can be good tools, they are not very functional, unless you carry one around with you throughout the day.
