Day One of our inaugural On-Ramp is in the books!  You are looking at future Open class members come the beginning of May!  Look for them and give them a big welcome when you see them!

What you are going to see for some time is, Wednesday is going to be a day of catch up for some.  We know a lot of folks have varying schedules, so we want to make sure the strength/skill/sport pieces from Monday or Tuesday don’t get missed, so we use Wednesday as a make up day for those.  For the folks who make it both Monday and Tuesday, we make sure we add an additional skill for you to work on while the others are catching up.

S/S/S:

Make Up Mon or Tues S/S/S 

Either 1RM Front Squat (Monday) or 1RM Sumo Deadlift (Tuesday)

or

Reverse Hyperextension 4X15

try to slowly add weight per set.

Videos courtesy of the CrossFit Journal.  Mobility specialist, Kelly Starrett going over the finer points of performance of the Reverse Hyperextension.  It is a lifesaver!  We have one in the gym, USE IT!

WOD:

For Time:

1.5 Mile run

Followed by…

2.5K Row

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Rowing different distances requires different exertion. And depending on what else the workout includes, knowing your stroke rate is a good thing.

“Stroke rating is extremely important in helping you … find your efficiency and … determine, all right, how are you going to structure this workout as you have to get off the erg and do something else?” says Shane Farmer of CrossFit Rowing.

Dave Lipson, a fellow coach at CrossFit Invictus, demonstrates what various stroke rates look like from a 5,000-meter row down to a 250-meter row. Knowing that number factors into determining your pace and strategy in a workout, Farmer notes.

“You can’t win a workout on the erg, necessarily, but you can lose one,” he says. “This machine has to be finesse. If you try and crush this machine, it’s not going to give up. The harder you push, the more it’s going to resist. And as it resists, it’s going to wear you out.”

Video by Again Faster