Three days on, one day off. It works for me, it really does. Today was to have been a rest day, but I wanted to do the WOD if for no other reason than to be able to speak to the challenges of and strategy for combining rowing with double unders. I’m at least happy that I didn’t push myself too hard.
I arrived at CFD extra early so as to set up and clean rowers as well as to set up equipment for warmup.
I still didn’t have enough time to stretch, warm up, and/or practice as much as I would have liked.
AFAP with 1-minute rest between intervals (subtract 4 minutes from total time):
Row 500m, 50 double unders
Row 400m, 40 dus
Row 300m, 30 dus
Row 200m, 20 dus
Row 200m, 10 dus
I couldn’t string my double unders together very well, as I’m tired, tired, tired. Ugh. My time was 9:03. (I also don’t particularly like completing AFAPs solo, as there’s no competition.)
I led the 10 and 11 am sessions. As there are nine rowers, exactly nine CFers attended both sessions. Who woulda thunk it? Dave, owner and proprietor, was also at the gym, but he was kind enough to allow others to uses the rowers. Dave is a giver, and not a taker. Unless he’s taking your membership dues. Or your parking space.
We began with pass throughs, lunge pass throughs, pushups, planche pushups, and shoulder mobility. To open the hips, CFers did 5 rounds of the following: 17″ box jump, lateral jump over paralette, 20″ box jump, lateral “twisting” jump over 2 paralettes, 3 kettle bell swings, 30″ box jump, and either monkey bars across pull-up bar station or 5 pull-ups. Each athlete then did the circuit for time, and Troie posted the fastest time of :21. He did fall, so I should really count the entire circuit as no rep, but I’m feeling nice today.
Why am I feeling nice? Because today was all 80s music! Colleen even dressed in 80s apparel, including side pony-tail.
We next practiced double unders to the music of The Pointer Sisters. You guessed it, “Jump (for My Love)”. Finally, we reviewed and practiced proper form for rowing: catch, drive, finish, and recovery.
Athletes then completed the WOD, and I witnessed some incredible improvements in performance and form. Michelle can now complete dead-hang pull-ups without a band. Kristen stunned me into silence when she consistently completed unbroken double unders. Channa and Kim are no longer sending their asses back before they drive. (Well, at least not as much.) Meaghan got 2 double unders in succession. Craig is quickly recovering from surgery, and rows like a beast. The list goes on and on.
The following are excerpts from an IM conversation between me and Dave.