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Wednesday, March 18, 2015

150317

Just a 2k row? We should have added a 1 mile run, 150 Tire slams and called it a "Half Viking". Nah. Although we were smoked by the end, we were glad to have a bit of a break. Another perfectly timed workout from CFHQ.

2k row
                                      Calories
Todd McK- 8:22              126
Paige- 9:18                       115
Eric- 8:09                         130
Joan- 9:53                        110
TW- 9:32                         112
Sharon- 10:44                  105
Holley- 9:27                    113
Kayla- 10:13                   108
Caitlin- 9:50                    110
Tommy- 7:50                  135

Someone shouted "Row faster! I hear banjo music..." Tommy took off and never looked back, finishing with a super fast time. Eric, and Todd, who finished a few seconds later, clearly got the message as well. Good job guys!

There were quite a few people who surprised themselves with much faster finishes than they expected. Great job, but expect more of yourself next time.

The word of the day was POWER. Low frequency, high power strokes are much more efficient than high frequency, low power strokes. We also talked about keeping the lower body involved, and NOT letting the row turn into an upper body centric activity. Legs and hips should be toast by the end.

Wednesday is a rest day. Use your extra time wisely and do something that helps you recover. Rest is part of the program, yes, but rest doesn't mean OFF. Open gym 5:15-6:15 for anything from a missed wod, to active recovery. Stretch, smash, roll, floss, or feather- get some mobility time. ICE anything sore.

MUDDERS... If you haven't already, now is a good time to start the "rest day runs". 3-5 miles every rest day. April is quickly approaching. Oh yeah, dump some ice water on your head before you begin, just to become a little more acclimated to what's in store.

Thanks for another great day at CFSF.

Breakout!
CFSF

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