Sunday January 13, 2019

Cole is choosing to do “Fran” during Open Gym Thursday, that’s dedication!

REMINDER: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!


“Drop Anchor”
AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

Kettlebell: 53/35

The score of today’s workout is total meters accumulated over the 10 minutes. There is no need to reset the monitor at all during the workout. Total meters on the screen at the end of the 10 minutes is the score.

The workout starts with 1 Kettlebell Swing before moving to the rower for the remainder of the minute. On the top of the next minute, athletes will complete 2 kettlebell swings. This repeats itself on the top of every minute, with the kettlebell swings climbing by 1 rep per round.

Athletes should use a kettlebell weight that allows them to complete every round of swings unbroken without a doubt. The swings are not score, rather they are a speed bump in the way of getting back to the rower.

The little things can sometimes end up being the big things. Details matter. In a workout like todays, there are a lot of transitions in and out of the rower. How far the kettlebell is placed from the rower, how tight the straps are, technique, pacing, and many other factors can all help us or hurt us. Especially when rowing for meters instead of calories, every one counts. Why should we focus on this? With 19 transitions, if we go 6 seconds per transition vs. 3 seconds per transition, for example, we lose a full minute of work time. A full minute could be a difference of 250+ meters. The little 1 percents can add up.

“Our character is what we do when we think no one is looking.”

~H. Jackson Brown, Jr.

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