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Pic courtesy of YourValley.net

Don’t forget, CrossFit Unwavering will be holding their benefit WOD for fallen El Mirage K-9, Koki, this Saturday.  It’s a partner WOD, but if you don’t want to work out, come in a show some love! And if you DO want to workout, but don’t have a partner, show up!  They will get you a partner. The doors open at 0730, and the first heat starts at 0800.

 

 

S/S/S:

Bench Press

5X5

Increase weight ea set

Compare to 7 Nov

Video courtesy of Rogue Fitness.  Re-test week concludes with our return to 5X5 for Bench Press.  Remember, keep the shoulder blades and butt pinned to the bench the entire time!  Drop the elbows straight down rather than flaring them out.  Pair up so you have a spotter and move some weight!

WOD:

“Boat Race”

3 Rounds For Time:

500 Meter Row

400 Meter Run

*Rest 3 Min between Rounds

 

Score = Total time (including rest time)

 

A Benchmark from CrossFit New England.  Speed on both the row and the run are important, but since the row comes first, a good starting place for athletes is to row right around their 2k row pace per 500 meters. If they are comfortable running quickly under fatigue, aim to go a few seconds faster than that pace. Whenever we row in a workout, we have to take into account the difference a few seconds makes in the grand scheme of what other movements are included. For example, rowing at a 1:35 pace vs. a 1:40 pace per 500 only results in a 5 second difference, but is quite a bit more difficult in the effort it takes to complete. With the run to follow, we want to make sure we balance out these two movements. If going 5 seconds slower on the row means they can go 10 seconds faster on their run, they will have a better overall time. Both movements are meant to be fast each round, especially with the rest included, but finding this balance will results in the best possible scores for individuals.

 

Scaling Options:

Run -> .7 Mile on Assault Bike ea round

 

Cool Down:

Doorway stretch – 1 min per side

 

Child’s pose – 2 min

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