Wednesday 9/30/09
Workout of the Day:
"Randy"
75 Power Snatches
For Time!
Men
A: 75 Lb
B: 55 Lb
C: 35 Lb
Women
A: 55 Lb
B: 35 Lb
C: 15 Lb
Interval of the Day: Row 10x100
Challenge of the Day: Rope Climb
Movement of the Day: Snatch
Quote of the Day: “When you get to the end of your rope, tie a knot and hang on.” -FDR
AJ has fun working on that tricky foot wrap in the Rope Climb WOD last week.
Today, give the "L" Climb or even a seated "L" a try.
Also try and see how many climbs you can do in a row without touching the ground!
Today it will just be one attempt at the rope climb, unlike 6 last week so your leg should not end up looking like this.
But, to be safe, you can wear pants or long socks!
Or just "Earn your scabs!" :)
Question of the Day:
Who's rope burn is this? Post to comments.
How do you get the best time for a 100-meter pull on a Concept2 rowing machine?
C2 master instructor Bruce Kocher teaches a group of athletes at CrossFit New England how to get the lowest time for the sprint distance, covering topics such as torso angle, damper settings and the all-important start.
“More is not better,” Kocher says of the oft-misunderstood damper. “Elite rowers row at five and below. Many train at zero. Nothing good happens above seven.”
Novices can often be more successful with a higher damper setting, but as technique and efficiency improve, a lower setting with be far better. With the damper set at five, Kocher talks about quickly moving the hands away from the body when the stroke is complete, stabilizing the midline throughout, and keeping the stroke fairly compact.
This is different from what has been done and taught in our box. Try today at 5 or lower. Remember that damper setting is not resistance so it doesn't necessarily mean you will row farther or faster. All it adjusts is the amount airflow into the flywheel. More air slows down your row. Who wants that? After watching this CrossFit Journal video I am going to try rowing at zero.


