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Monday 160118 Row 500m x 4

Oh man are you in for a rough one today.  So simple, but far from easy.  Not going to sugar coat this one… it is one of the toughest WODs I have done.  And you will understand this IF you do it right!

When people talk about certain CrossFit Athletes having a “big engine”… they mean that they can move at a high power output for a long period of time as if they are a machine.  Seemingly non-human in nature, big-engine-athletes have the cardiorespiratory endurance and stamina or a long distance athlete but operate at an amazingly high work capacity.

And when you hear about someone having mental toughness… this is the type of training set that will reveal it.  You may have heard me say that I saw in athlete cry between rounds 3 and 4 of this workout quite a few years ago.  Not a whiney, baby-like cry… but one that came a place of, “I know where I am going to have to go this round.”  And she crushed it.

Now, don’t lose sleep over it.  But DON’T SKIP IT!  This is a necessary part of well-rounded fitness.  WODs like this are so important, they are one of the key reasons why CrossFit programming yields results.  And you all KNOW how much better it will be in a group.

Our WHOLE LIFE CHALLENGE team is off to a strong start- a record 50 team members- most of whom are playing remotely.  About 15 of us are here at the Hut.  You have a few more days to join us.  This week’s lifestyle challenge: take 10 minutes to journal… this must be handwritten- no electronic writing allowed.  Old-style journaling: Dear Diary…!

This is how it will feel today trying to get off the ground to start the next round of rowing!
This is how it will feel today trying to get off the ground to start the next round of rowing!

Monday’s WOD at 7 and 9am, 4 and 6pm
Midday Open Training Hour and 5pm CrossFit Open Strength Prep
Four rounds, each for time of:
Row 500 meters
Rest as needed between rounds
Post all 4 times AND total row time to chalkboard/journals.

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

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