9 December 2014

Pacing, technique, and a positive mental attitude.

Those are the three factors that will make or break today's workout.  I'm going to cut right to the chase, today's WOD is a 5k row.  Don't freak out on me now, we'll help you through this.  

 

 

Pacing:  You don't want to start out too fast.  Now, you'll feel excited (or terrified, either way) in the beginning and since you'll be fresh you'll be tempted to start out quick.  Pay attention to the pace per 500m unit on the rowing machine.  Choose a pace that is reasonable to stick with and make sure that you don't start out too much faster than that in the beginning and tire yourself out.  But don't take my word for it, take the CrossFit Journal's.

 

Technique: Make each pull count! You'll be pulling a lot during this WOD, and you don't want to waste any of them.  Make sure to keep the chain in a nice straight line, and NEVER cut yourself short.  What I mean by this is when you're on your way out during a pull, don't start to move your torso or knees forward until you are fully extended.  Again, don't take my word for it, take Jason Khalipa's!

 

Positive Mental Attitude: Or as I like to call it, PMA! I can go on for days about mental attitude, but I'll give you the short sweet version.  1) Relax.  If you start to get tired, frustrated or negative during the row, most likely your face will start to tense up.  Once this happens, the rest of your body falls apart with it.  Relax your face and the rest of your body will follow!  2) Think POSITIVE.  Even if you have to think about something completely different than the row itself, don't let any negative thoughts cross your mind.  However, you don't want to take your mind off of it for too long!  Staying focused will help you keep your pace on point.  3) "Run like hell and get the agony over with" is one of my favorite quotes to get me through long runs.  Obviously the same thing applies with rowing.  If you start to feel yourself fall into a lull in the middle of the row, remind yourself that pushing through the pain at that very moment will make you feel a lot better later; especially when the whole row is shorter because of it.  Just have fun testing the limits of what your body can do!

 

 

WOD:

5k row for time

 

 

"Believe you can do it. Think no other way but 'Yes you can.' The human body is capable of considerably more physical endurance than most of us realize."
-Paul Reese

 

 

 

6 comments (Add your own)

1. Tierney wrote:
Oh boy.. I'm nervous! Took everything in me not to cancel my class reservation! But im ready to take this challenge head on!

Mon, December 8, 2014 @ 9:57 PM

2. Julie wrote:
I am with you Tierney but our good friend Chelsea said to me last night that she is going to stay positive knowing that it counts down to zero...I am going to follow her lead! :)

Tue, December 9, 2014 @ 7:09 AM

3. Michelle wrote:
Tierney and Julie I'm with you too, but we are in this together and like all the other tough WOD's, we'll be chatting excitedly when we finish about how great it feels to have accomplished it! Let's row!

Tue, December 9, 2014 @ 7:37 AM

4. Chelsea wrote:
It's really not as bad as I anticipated!! It actually felt great afterwards. Snatch balance work also! Loved today :)

Tue, December 9, 2014 @ 10:31 AM

5. Maria wrote:
Great attitudes everyone! That's what I like to hear :]

Tue, December 9, 2014 @ 10:52 AM

6. Katie wrote:
Have I told you lately that I LOVE my 8:00 partners in fitness!!! Thank you all for your encouragement and CHEERING section!! This middle aged woman REALLY appreciates you all!! The Coaches too!!! Thanks Mike for "believing in me"!! I did the row and with tons of time to spare thanks to all of you INCREDIBLE peeps!!! 😘

Tue, December 9, 2014 @ 8:47 PM

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50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am