Join in for this special class
All morning classes will have barbell training 12 – 6:30 CrossFit Classes normal
WOD “Honey”
ABMSU
40-40-40-40
Cal Ski
20-20-20-20(15 for women)
Hang Power Clean (115/80)
18-15-12-9
For time
WOD Brief
Noon through 6:30pm Crossfit classes will work up to a heavy power clean today, and then setup for this workout.
We begin with Abmat sit ups – 40 every round and then move straight to 20 cals on the SKI (15 for the ladies). Focus on strong and steady position on the SKI (think hollow body and quick hands with a relaxed grip). Then Hang Power Cleans.
The rep scheme is 40 abmat situps, then 20/15 Cal SKI and finally a set of hang power cleans (descending reps). So we’ll do 40 abmat situps, then 20/15 cal SKI and then 18 Hang Power Clean, then begin at the top with 40 abmat situps, 20/15 SKI and 15 Hang Power Clean… 12..9
There are not many transitions here, so be sure to get right into the work. Abmats we should be able to fly through in round one, but will need to be broken up as we move through the rounds. The SKI will take some time, but at 20/15 cals we should be able to hit these consistently every round. If you have everything flowing nicely, let’s tinker and consider the damper (the lever on the side of the SKI erg) and hit a passionate topic head on by answering the question is a TEN damper setting the best way ever to crush calories. Short answer, no, not necessarily.
A damper cranked all the way to 10 doesn’t make you any more faster/efficient than you’d be at a lower setting. In fact, I bet if you spent more time at different drag factors of say 70, 80, or 90 you’d realize that 10 isn’t necessarily best. A lower drag factor will likely make you more capable of sustaining higher rates for longer periods of time.
Drag Factor?? Ok, we knew we were getting technical – here is the ‘concept 2 breakdown of Drag Factor 101‘. Simply put, every rower slows down as it would in the water. Based on how the flywheel moves, the drag factor changes. Since every athlete has an optimal stroke / power rate the drag factor and therefore level come into play. So … during the warm-up between classes, and such start experimenting with the drag factor on these machines. This will help you find your ideal lever / damper setting.
Box Brief
High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!
Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.