CF Games Open Announcement: Alright folks!  The fourth CF Games Open WOD has been announced!  Here’s how the next few days are going to shake out:

Friday: A few folks will be performing the workouts at the 6:30PM class this evening for logistics reasons.  Feel free to stay after 5:30 to cheer them on!

Saturday: Heats and schedules:

We will be running heats approximately 20 minutes apart and we will post sign up sheets at the gym (you can sign up on Friday) for the heats.  The gym will open at 9AM, and the first heat will start at 9:20AM.  There will be posted warm-up for all athletes to perform and everyone is encouraged to show up to cheer on your fellow teammates!  After the WOD, we will be grilling out and having a little BBQ at the box (it’s supposed to be in the 70′s)!  Feel free to bring your own food items to grill and whatever you’d like to drink!  Strategy and thoughts to come…

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WOD 03 19 14

A. Skill: Spend a total of 15-20 min working on either:

  • Rowing technique
  • Toe to Bar technique

If you’re proficient in both movements, skip this session and use this time for some mobility

B. Part B can be performed for time OR can be performed at a 80% pace with 40 sec work/20 sec rest.

4 Rounds:
12 Wallballs

10 Pullups

30 Double Unders

Comments: What are your tips for those new to rowing?

Post times, loads, and comments.

Rob Wallball

03 19 14
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5 thoughts on “03 19 14

  • 03 20 2014 at 11:12 pm

    Thanks Josh for kicking 14.4 off for us moments after the announcement!!

  • 03 21 2014 at 10:21 am

    Rowing tips:
    – Treat it like a squat: get all the way down there before you come back
    – Don’t pull until your legs are extended. Imagine only one lever working at a time.
    – Chill OUT. You’re doing yourself no favors by hurrying. Remember to recover longer than you pull.
    – Eat! I always have to feed the rower, or I’m done for.

  • 03 21 2014 at 1:50 pm

    60 calories is about 5 minutes of rowing I think? anyone know for sure? (I know it depends on a lot of things)

    • 03 21 2014 at 3:11 pm

      This one all depends a TON on pace. You could do 60 calories in two minutes, but you’d want to die, and you have a lot more to do after. The guys at the announcement did sub 2:30, our Josh did something like 2:35? He was showing just about a calorie per solid stroke. Friend of mine took a full 4 minutes to make sure she’d have the energy, and grip strength, to get through the T2B.

      This one is definitely a big, elegant game.

      • 03 21 2014 at 9:12 pm

        I was basing that off the movement standards video, her rower said almost 5minutes for 59 calories…. but obviously she’s just a slow rower

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