Friday, October 18, 2013

Consistency.


Warm-up (Partner): 
5 x 500m Row

*Stay consistent, and try to beat your previous time each set*

*If you don't have a partner, use 1:1 rest:work ratio*
*If you feel good, go for a PR*

Chad) 1:45, 1:43, 1:42, 1:40, 1:38

Mike) 1:55, 1:49, 1:46, 1:45, 1:43 (PR)

Note: This is all about consistency, you DO NOT want to go all out on the first row. Use this as a tool to familiarize yourself with pacing and consistency (very similar to the Track workouts we will be posting).


MetCon (AMRAP 12): 

As many reps as possible in 12 minutes of:  3-6-9-12-15...
Push Press (95/65)
Box Jump Overs (24/20) *You may touch the top of the box*

*Keep adding 3 reps to each movement as you move up the ladder*


Chad) 24+3 (Rx)

Mike) 18 (75)

Cash Out: 21-15-9 (For Quality, not Time)
GHD Sit-ups
Toes 2 Bar

Here is a great article written by Crossfit Games Athlete Talayna Fortunato on the Top 10 Mistakes Crossfitters Make. Insightful article, with great tips.

We would love to hear your feedback!!

2 comments:

  1. Keep moving throughout the MetCon. I paced my Box Jumps so that once I got back to the bar for my push presses, I was fresh enough to do them unbroken.

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  2. Happy with the row! Those that know me, know I've struggled with the ERG. Let's call it seasickness. I was able to better my time on each consecutive row, ending with a personal best. The conditioning at the track has made a difference.

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