Special Note About The 2016 Open at CrossFit Syracuse
Dear Athletes,
Everyone who is taking a class must sign up in advance. If you sign up, please attend or please take yourself off the list as soon as you know you cannot make it. Open workouts will only be offered by coaches during class times. If you want to come to CFS to do an open WOD during open gym, then you must bring your own judge with you.
Thank You
Skill/Strength
This workout is as much about controlling your mind as it is about expressing your fitness. Those who are able to command their mind once the fatigue and discomfort set in will do significantly better than those who crumble mentally once the body starts to burn.
Lets talk about pacing the 2k Row. The goal should be to pick the perfect pace that you can maintain for basically the entire race. So if you start with a 1:45 average 500 meter time, then you will complete 2000 meters in exactly 7 minutes. If the thought of pulling a 1:45 for 7 minutes straight seems crazy, then start with a slower pace and try to maintain it. No mater what pace you start with, make sure to put a kick in at the end of the 2k. If you are really brave, you’ll start your kick with 500 to 400 meters left. Be brave and start with an optimistic pace.
WOD
2000 meter Row – Attempt a Personal Record
10 min rest
1000 meter Row – As Fast As Possible
5 min rest
500 meter Row – As Fast As Possible
Previous Scores – 9/29/2015
Scores from October 2014 2000 meter row
Scores from Wednesday
