Row 1500m
Rest exactly 3:00, then
3 Rounds For Time of:
6 Dumbbell Hang Power Snatches, each side 32% BW
12 Kipping Pull-Ups
18 Burpees
It should be heavyish. Hands must dip below the knee at the bottom.
Sub 9 Strict Pull-Ups or 18 Ring Rows for Kipping Pull-Ups
Post 1500m time and total time and Rx to comments.
Coach’s MeLo J-Mart and McDapper Get Their WOD on
Rowing a 1500m Race
by: Nick Peterson
The milestones for the 1500m piece are going to be slightly different from those during a 2000m test, but still in the same vein. Start your piece as we’ve discussed in the past: first stroke at three-quarter slide, second at half-slide, third at slightly longer than three-quarter slide. Attack the next 10-15 strokes aggressively – you will not suffer from going extra hard here in the long term, and it’s a great way to deal with nerves. But as soon a you finish that last aggressive stroke, settle down IMMEDIATELY into your pace and rhythm for the rest of the piece. It will feel too easy, but don’t be fooled. It’s very important to get into your groove early on. Focus on breathing, length, and relaxation.
I suggest throwing in a few 10s and maybe a 20 into your piece. By this I mean 10- or 20-stroke segments during the piece to focus on something. That “something” can be whatever works for you: sitting up tall, length, breathing, aggressiveness, loose shoulders, etc. Typically in a 2000m piece you’d do a 10 at about 500m into the piece, a 20 at about 1000m, and another 10 at about 500m to go. There are alternatives, such as 10 at 400m, 10 at 900m, etc. But the principle holds: marking milestones in the piece in a way that helps carry you through mentally.
I suggest marking similar milestones, with some adjustments. I think I’ll do the following:
Start: three start strokes; 10 sprint strokes at about 40 SPM (strokes per minute)
450m: “power 10” with focus on rhythm and relaxation
800m: power 20
1,100m: tighten screws, i.e., try to pick up the pace about 1 or 2 sec. per 500m
1,250m: “throw in the kitchen sink,” “go blind,” “even if you don’t believe in God, now’s when you see Him,”
Great 9AM with Da Fox.
This WOD was, how you say, a righteous arse-kicker. The row fried the legs and the arms both, and thereafter it was a hard slog. My burpees started with threes and then became singles.
1500m row: 5:49.7
WOD 35# DBs, strict chin-ups: finished in 21:46.
Burpees were slow throughout. Had to break up the second and third sets of snatches. I was confused about the number of chin-ups and did 9 in the first round and then 8 each in the second and third rounds.
Phew.
Er, that was Samir. Jeez, I need to use my own machine.
Row 5:58
DBs @ 30# no prob.
Pullups w/ small green band went for 9 or I'd still be there.
Burpees laborious and slow.
Total 25:55
How non-crush-weeky…
Didn't have time earlier this morning for class so I came to open gym tonight. Man there were a ton of crash b folks there. You guys do know what you signed up for right? 😉
Warmup:
-Foam Rolling love on some sore quads, glutes, adductors
-3:00 easy row
WOD:
1500m Row in 6:17.7
rest 3:00 then
3 Rounds:
-6e db snatch @ 35#
-12 pullups
-18 burpees (not strict)
Total time: 22 and change. I lost count during my last burpees which is why I don't have my exact time. It was really hard to stay on the pullup bar. The burpees kept making me burp up my margaritas from brunch so I guess they are appropriately named.
So happy that the Jacobson's were there tackling this too. I would have gone even slower doing this solo.
Warm-Up
Some light Foam Rolling
Ankle Distraction
500m Easy Row
1500m Row: 6:09.4
Pretty slow, had no fire on this, stayed above 2:00 the whole time, felt like I was rowing through mud.
3 Rounds:
6e DB Snatch 65lb
12 Pull-Ups
18 Burpees (Strict)
14:20
Scaled the DB up 15lb just because I like heavy dumbbell snatches. First round was a breeze with everything unbroken, second round slowed down considerably and then third round was even sloggier.
I'm very tired now
So total time was 23:29.4
7pm CRASH-B workout with Nick.
Squats: 4×20 at 115#
Back extensions: 4×20 at 0#
Chinese rows: 4×20 at 75#, 95#, 95# and 85#
Hard to pace the back extensions and chinese rows. 500m cool down row.
Just want to say 'Thank you' to DO for the snatch practice today. That really helped me out and it was good to hear what we should be doing in regards to warming this stuff up if we are working solo on it.
I feel like this entire week has been a lesson on, 'Why Sarah needs stronger a posterior chain.' Going to continue to focus on tweaking that body position on the snatch to get the maximal snap out of it. Weird how uncomfortable it felt, but then how fast the bar moved.
This has been a pretty great week of training.
CRASH-B workout #1
RDLs: 4×20 @95#
Squats: 4×20 @95#
Chinese rows: 4×20 @65#
Another step on the long road to metabolic conditioning normalcy. RDLs were weird, haven't done them in a long time. Weight was no issue but my forearms were not happy on the 4th set. Squats were fine except my quads were on fire during the last set. Chinese rows were murder on my forearms. Not fun. It's gonna take awhile for my body to adjust to the new time domains being worked. Have to fine tune my timing on these workouts. I was definitely going too fast on some sets.