Today will be the 1st Friday of 5 workouts of the CrossFit Open, programmed for all of our daily WODs and then for our Friday Night Lights event starting at 6:30PM! If you are registered, you should aim to be at this Friday Night Lights event as the mood will be set to be at your best.
If you have any questions, please revert to my post on the CFR Family Page talking about how we will be doing these next 5 weeks and what the CrossFit Open actually is! Link to website with more details as well. https://games.crossfit.com/
ATTN: Due to class sizes, lack of time, and only 13 rowers we will have to get creative. If 26 or less people in class, we will run 2 heats. The second heat will go immediately after the 1st heat gets done, utilizing approx 35 minutes of class time for both heats counting transition. If more than 26 people, a third group will be released during one of these heats and have the option to either complete 19 Sumo Deadlift High Pulls 95/65 OR another cardio machine as a sub (bike or ski erg, their choice)
*You may bring the row machine near your wall ball area
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
Men throw 20-lb. ball to 10-ft. target
For all different variations, age brackets and movement standards, follow this link: https://games-assets.crossfit.com/2019Open_Week1_4ROMWOD-fnhd87ehsydbegw66.pdf
If not doing the Open, choose a weight you can complete in 2 sets max
Men to 10 foot target
Women to 9 foot target
All athletes rowing 19 calories
Monitor must be reset after each round
Athletes may have assistance resetting monitors
Must stay seated until the monitor reads 19 calories
3 Points of Contact
Something we talked about last week that will benefit us greatly today is finding 3 points of contact with the upper body.
Those three points of contact are both hands underneath the ball and the chin. To get the hands underneath the ball and get one part to touch the chin, we must first make sure the forearms are completely vertical. If the forearms are angled forward or the hands are too wide, we’ll likely lose this third point of contact.
The upside of the three points of contact is that we take some strain off the shoulders and allow the legs to do the majority of the work. When the hands are outside the ball or the forearms drop forward, the shoulders have to work much harder to hold onto the weight.
There are a few places we can minimize tension today in the wallball. The better we can do this, the more “rest” we build in to each rep.
The first place to minimize tension is in the legs following the throw. It is common after throwing the ball to the target to keep the quads squeezed. This excessive contraction can lead to unnecessary fatigue. After throwing the ball, relax the legs and breathe.
The second place to do this is the arms after finishing the throw. Leaving the hands fully extended overhead can tax the shoulders. Bringing the arms back down to the front rack can minimize time under tension and maximize our performance.
We want to differentiate the wallball movement pattern from our rowing stroke. The wallball can tax the quads quite a bit. Using the opposing muscle groups can allow athletes to maintain intensity here. We can give the quads a little break on the row a few ways.
The first would be to keep the seat away from the feet in the catch. When the seat bangs up against our feet, we take away some of the workload from the hamstrings and glutes and put it into the quads.* Maintain about a one foot gap between the seat and the feet in the catch.*
The second would be to keep the shoulders forward in the drive. It is common to see athletes dive back with the shoulders early. This has a similar effect to what we talked about above. Keep the shoulders forward of the hips until the legs are pretty much straight.
The third way focuses on how we recover. If we reset in the wrong order, the quads pay the price. It is common to see the knees bend first and then the handle move back in. Let’s make sure that the legs stay straight until the hands pass the knees.
Just like on the wallball, there are two places that we can look to minimize tension.
The first is at the finish of the stroke with the legs. Upon finishing the stroke, it is common for athletes to keep the quads squeezed hard. Again, this is something that can cause unneeded fatigue.Relax the quads at the finish.
The second place to minimize tension is on the recovery. It is called the recovery because we’re not supposed to be working. Let the hands slightly open and let gravity do the work on the way back in. We can save our work for the way out and not the way in.
Tape the Straps
Transitions are key today. The more time we spend adjusting the straps, the less time we spend moving. Find a strap length that is not too tight or too loose and tape the loose part of the strap to the main strap. This allows for easy entrances and exits.
The better we move, the better our score will be
All about the “just start” mentality
Keep transitions fast and just get started on that next movement
Athletes will likely fall into 1 of 3 buckets
This athlete finds the wallballs to be the more difficult movement of the two
This means they are likely breaking these up into 3 sets
An option for 3 sets would be 7-6-6
Athletes will be catching their breath on the rower to maintain wallball strategy
This athlete is right in the middle, with equal effort going towards the row and wallball
They are likely taking one very short break on each set of wallballs
A popular option here is 10-9
The row is still at a challenging pace, but one that allows for just one quick break on the ball
This athlete is very confident in going unbroken on each set of wallballs
This means the workout now becomes a rowing workout
Our score comes down to how quickly we can row and still maintain unbroken sets
Below are pacing numbers that can help athletes dial in their speed on the machine
Hold these calories per hour to complete 19 calories in times listed
1950 – 0:34
1700 – 0:40
1500 – 0:45
1350 – 0:51
1200 – 0:57
1100 – 1:03
1000 – 1:10
920 – 1:16
850 – 1:22
800 – 1:29
740 – 1:35
700 – 1:41
650 – 1:47