Saturday, November 26th 2016
ROW CHALLENGE PEEPS: READ THIS!
We are so happy to see FIFTY names up on the white board for the 100K row challenge! A few things to remember as you embark on this fun (and challenging) journey:
- Class will always get priority on the rowers. We know some of you want to come in and row instead of doing a WOD and that is totally fine. BUT if the WOD has rowing or the coach uses the rowers for a warm up (which we will do OFTEN this month), please just hop off the rowers. Don’t make us have to ask you to get up.
- Any rowing we do in the warm ups or in the WODS will count towards your total. Keep a whiteboard handy any time a coach says “head to the rowers”
- You can row anywhere. If you own an erg, awesome. If you’re traveling and can find a gym with a rower, use that!
You can still sign up, but every day that passes means you have more meters to make up! Keep track of your meters on the white boards so everyone can be jealous of your gains!
“Diane”
21-15-9
HSPU
Deadlifts (225/155)
Coach’s Tip: This is one of the classic “Girl” WODs we do here at CrossFit. Very few athletes can actually do this workout, so there are TONS of scales that can help you achieve the same net effect. Note any scales in your score as it will be great to see the progress you make when we repeat this benchmark workout again in the future!
If you can’t deadlift the required amount above, aim for around 70% (or slightly less) of your 1RM. That should get you closer to an appropriate load. This is still going to be a difficult amount, but will allow you to move at a decent pace. For example, if your 1RM is 100lbs, you should try deadlift 70lbs for the workout. If you are super new to this, talk to the coach about high rep deadlifts and if you should scale the movement. If your form is not quite there, then you can substitute kettlebell deadlifts. There are plenty of scales for the handstand push ups as well; here are some scales in order, from beginner to advanced (to name a few!):
- Push Ups
- Pike Push Ups
- Ring Push Up
- Decline Push Up – feet are higher than head
- KettleBell Seated Press
The single most important factor in any push up variation is core stability. If you can’t hold a solid core and start to sag during the movement, then you should not do it.
