Rowing WOD 4/3/13:

2 Rounds of Hamilton for Time …

1k Row, 50 Push Ups

1k Run, 50 Pull Ups

From time to time CrossFit creates a new WOD that is a step above all the rest.  These are called Hero WODs.  They are named after Heroes who have given their lives in the line of duty.  Every time we perform a Hero WOD is an opportunity to think outside ourselves and push a little bit harder for those that put themselves in harm’s way for us.

Today’s Rowing WOD is two rounds of an awesome Hero WOD named Hamilton.  We will be building up and performing one more round each week over the next few weeks to push ourselves harder, execute our rowing, and honor Hamilton.  Your focus should be to push the pace on the running, push ups, and pull ups so that when we perform the full workout they won’t slow you down.  Figure out how you’re going to game each movement to get through it the fastest.

On the 1k Row I would like to see everyone execute the first 1k of your 2k race plan.  We will tested our 2k this past weekend and today is a great opportunity to build confidence and hit your new 2k splits.  Start quick and light, settle with breathing, and execute every stroke with balanced power.  Stay strong mentally and physically.  Look back at what you did last week and try to hold a consistent pace through the whole workout.  If you can, negative split the run and the row to make the second round a little faster than the first.

Execute your game plan.  Smooth is Fast!

Post your time and average splits for the 1k’s to comments.  Below is the full workout we will be performing next week.

“Hamilton”

℅ CrossFit.com

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Kristan, and sisters Shawney and Taya Hamilton.

Rowing WOD 3/29/13:

For Time …

• 2k Pace on each 250m
• Execute each part of 2k Race Plan
• Figure out how to game the round of 12 Clean and Jerks/ 12 Toes to Bar

250m Row, 10 Cleans (135/95 lbs.)

Stick that landing with elbows up!

250m Row, 10 Jerks (135/95 lbs.)

250m Row, 10 Toes to Bar

250m Row, 12 Clean and Jerks, 12 Toes to Bar

13.4 is upon us!  It’s no 2k Row, but it’ll do.  That 7min time frame is similar to a 2k and you can be sure the lungs will be burning afterwards just like a 2k.  No matter what we will be testing our 2k tomorrow!

Wouldn’t it be cool to have a space to lift and erg in your boathouse?

Today’s Rowing WOD is an opportunity to dial in each part of your 2k race plan.  No need to go all out on the rowing physically, but mentally you must execute the thoughts and splits you plan to hit for each section of the race.  Focus in, be smooth, and be efficient.

The Clean and Jerk as well as Toes to Bar are thrown in there to get ready for 13.4.  By the end of this WOD you should be plenty warm and in a similar state to when you will be hitting the round of 12.  Use today’s Rowing WOD as an opportunity to figure out your plan of attack for 13.4 as the rounds get longer.

Post your total time and splits for each 250m to comments.  Share how you plan to attack the 2k tomorrow as well as 13.4!