Friday 241115

Thursday 220616

Thursday 220616

On a Concept2 rower:

Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to comments. Scale split times as needed. Compare to 160613.

Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.

Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible

Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible

Tuesday 241112

Tuesday 241112

For time:

15 ring muscle-ups
50-foot handstand walk
12 ring muscle-ups
100-foot handstand walk
9 ring muscle-ups
150-foot handstand walk

Post times to comments.

Scaling:
Today’s workout is a gymnastics endurance and stamina tester. Expect both the muscle-ups and the handstand walk to not play nicely with one another. With that in mind, consider your strategy for this workout. Do you go unbroken on the muscle-ups? If you do, do you have the pressing stamina to kick right up and start your handstand walk? Or are you better off breaking up your muscle-ups to preserve more gas in the tank for the handstand walk? These are questions you need to consider. Take fatigue into consideration. If you need an extra break before kicking up into a handstand or jumping up on the rings, do it. You know your body best.

Intermediate option:
For time:
9 ring muscle-ups
60-second handstand walk for distance
6 ring muscle-ups
90-second handstand walk for distance

883 ring muscle-ups
120-second handstand walk for distance

Beginner option:
For time:
9 low-ring muscle-up transitions
50-foot bear crawl
6 low-ring muscle-up transitions
100-foot bear crawl
3 low-ring muscle-up transitions
150-foot bear crawl

Coaching cues:
Delay the transition a little longer than you want to. This means letting your hips and momentum in the swing carry you as high as possible before transitioning to the bottom of the dip. This will help you last longer and maybe help you get a few extra reps.

Resources:
The Kipping Muscle-Up
The Handstand Walk
Low Ring Muscle-Up Tips | CrossFit Coaching Tips
The Bear Crawl
A New Way to Work Toward Muscle-Ups
Handstand Walk Progression With Austin Malleolo

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Wednesday 240710

Wednesday 240710

3 rounds for time of:

800/1,000-meter row
150-foot handstand walk

Post time to comments.

Scaling:
Today’s workout is a longer effort. Getting upside down is much more challenging when you are exhausted. Advanced athletes should aim to push the pace on the rower. This will test capacity in the handstand walk. Less-experienced athletes should conserve energy on the rower in preparation for the handstand walk. Intermediate athletes who have handstand walks, but struggle with longer distances, should challenge themselves to grind through today’s workout. If necessary for time constraints, scale to 2 rounds, but keep the prescribed distances.

Intermediate option:
3 rounds for time of:

800/1,000-meter row
75-foot handstand walk

Beginner option:
3 rounds for time of:

400/500-meter row
75-foot bear crawl

Coaching cues:
Row at a submaximal effort that allows for a quick transition to the handstand walk variation. Shoot to row at or slightly faster than your average 5K pace. Due to the combination of movements, try to relax your shoulders while focusing on an aggressive leg drive on the row, and potentially reduce your pace for the last 100 meters to allow for better performance on the handstand walking.

Resources:
Rowing
The Handstand Walk
Handstand Walk WOD Demo

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Monday 241014

Monday 241014

For time:
1,000-meter row
800-meter run
500-meter row
400-meter run
250-meter row
200-meter run

Post time to comments.

Scaling:
Today’s workout is a moderate time-domain endurance-based effort. Push the pace where you can. As the meters decrease in both the run and row, try to keep the throttle down. If you are looking for a place to breathe, consider easing up on the rower. Barring technique on the rower, it can take a considerable effort to row 5 to 10 seconds faster. Instead, in theory, you can make up that time on the run.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
500-meter row
400-meter run
250-meter row
200-meter run
150-meter row
100-meter run

Coaching cues:
Count your stroke-to-recovery-stroke ratio. To recover and catch your breath while still moving on the rower, consider a 1-second pull followed by a 3- to 4-second return to the catch position. If you feel good and are looking to push, consider a 1-second pull followed by a 1- to 2-second return to the catch position. This strategy will help you manage your pace based on how you're feeling during the workout.

Resources:
Rowing
From the Archives: Rowing Technique
CrossFit Running Course

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