CrossFit LoDoCrossFit LoDoCrossFit LoDoCrossFit LoDo
  • Home
  • Get Started
    • Programs
      • Foundations
      • CrossFit
      • Bar None
      • Private Training
      • Corporate Fitness
    • About Us
      • Coaches
      • Release Waiver
      • Contact
  • WOD
  • Schedule
  • Memberships
  • Blog

Coach @Donald_Oh_ 15.5 Tips and Advice

    Home News & Events Coach @Donald_Oh_ 15.5 Tips and Advice
    NextPrevious

    Coach @Donald_Oh_ 15.5 Tips and Advice

    By user | News & Events | 0 comment | 26 March, 2015 | 0

    No Burpees!!! Thanks Castro, but, woof!

    27-21-15-9 Calorie Row, and Thrusters (95/65) and scaled (75/55)

    This type of work is what I like to call a “Shut your brain off an go” style. Whoever is willing to push a little harder and suffer the pain a little longer will put up the best scores.

    Totals are 72 Calories and 72 Thrusters… pacing will absolutely play a major role in this workout. Not the pacing we have been used to throughout the open, but with YOUR body. Think, keep it around 85% – if you go out too fast and “red line” you will be stuck doing two thrusters at a time and the row will seem like an eternity.

    Relax and Breathe!

    For the Row… Find your pace and stick to it for every round. The damper setting on the rower should be no higher than a 7 or 8 for the fellas and 4 or 5 for the ladies. Find something you can consistently pull and get close to 1 calorie for every stroke.

    For the Thrusters… Rest is your enemy! Stay on the bar as long as you can and try and only put the bar down when you absolutely have to. Pretty reps are easier than ugly ones!

    Remember you MUST reset your rower every time you start – have your judge help you.

    Warm up… Spend some time in the bottom of a squat to get your self ready… wall squats, glute work etc! A warm up row and then a few sprints on the row should be good. Don’t forget about your forearms!

    Good luck team! Congrats on completing the 2015 CrossFit Open and the first ever LoDo Intramural Championships!

     

    No tags.

    Leave a Comment

    Cancel reply

    Your email address will not be published. Required fields are marked *

    NextPrevious

    Our Affiliates

    CrossFit Journal: The Performance-Based Lifestyle Resource CrossFit Journal: The Performance-Based Lifestyle Resource Rep Fitness: Strength Equipment and Home Gym Specialists

    Today’s Schedule

    • 8:00 am - CrossFit
    • 9:00 am - CrossFit
    • 10:00 am - CrossFit

    Recent Posts

    • Let Down Proof

      Hey LoDo Family!! We are planning to start doing announcements and gym

      14 May, 2019
    • You’re Never Done

      You’re Never done Sometimes it is easy to think that at some

      28 September, 2018

    Contact Us

    LoDo Gym
    601 West 29th Avenue
    Denver, CO 80202

    Phone Number
    +1 (970) 573 - 6277

    Email Address
    info@crossfitlodo.com

    Copyright 2017 Crossfit LoDo LLC | All Rights Reserved
    • Home
    • Get Started
      • Programs
        • Foundations
        • CrossFit
        • Bar None
        • Private Training
        • Corporate Fitness
      • About Us
        • Coaches
        • Release Waiver
        • Contact
    • WOD
    • Schedule
    • Memberships
    • Blog
    CrossFit LoDo