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WOD

Friday – February 27, 2015 (20150227)

Level 1

Partner Workout

40 minute cap

4×250 meter row (Each person rows 4 times)

4×500 meter row (Each Person rows 4 times)

2×1000 meter row (Each Person rows 2 times)

Level 2

Partner Workout

40 minute cap

4×250 meter row (Each person rows 4 times)

4×500 meter row (Each Person rows 4 times)

2×1000 meter row (Each Person rows 2 times)

*Each complete a minimum of 1 x 1000 meter row

Level 3

Partner Workout

Less than 40 minutes

4×250 meter row (Each person rows 4 times)

4×500 meter row (Each Person rows 4 times)

2×1000 meter row (Each Person rows 2 times)

Level 4 Rx

Partner Workout

*Less than 38 minutes

4×250 meter row (Each person rows 4 times)

4×500 meter row (Each Person rows 4 times)

2×1000 meter row (Each Person rows 2 times)

Motivation

Take a moment to think about why you workout.  Why is it important to you?  How has it helped you?  This is normally where I would tell you my answers.  Not today.  I want you to think about your answers without any outside influence.  Give it some serious thought.  Dive deep into your thoughts and find out why you do what you do and then examine if you are doing all you want.  What are you doing well and where do you need improvement.  Find a way to be more awesome and have a great weekend.

Strength

Day 1 or 2

Strategy

This is a traditional interval training ladder.  The object here is to work on your pacing.  Each distance should have a different pace.  The shorter the distance the faster your pace should be.  The 250 meter distance should be about 90% of an all out effort.  Your 500 meter distance should be from 5-8 seconds off of your 250 pace.  Meaning, if your average pace for 150 meters was 2:00 then your average pace for 500 should be between 2:05 – 2:08.  Your 1000 meter pace should only be 4-7 seconds off of your 500 pace.  I personally like to work the other way around.  I know what I can comfortably row a 1000 meters in.  I will set goal times for my 500 and 250 based off my 1000 meter time using the same time frames as mentioned above.  Remember this is an exercise on pacing.  Each interval row should be within 2 seconds of one another at each given distance.  Find the rhythm and work on an efficient stroke.

Get more Awesome: 2 minute of L-sit or variation of.

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What is Fitness?

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

-Greg Glassman (CrossFit Founder)

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