Axle Press

Ironmind Applon's Axle

This is a very important quote from Rip's new book "Strong Enough"

"Your appearance when fit is almost entirely a function of your genetics,
which are expressed at their best only when training is at its highest
level, and the is level is only obtainable from a program based on an
improvement in your performance in the gym of on the field. And the
best improvements in the gym occur when participating in a program that
looks more like performance athletics-- the kind of training done by
competitive athletes - than one that looks like waving your arms and
legs around on a machine or slowly rolling around on the floor".

"Strong Enough" pp 118

WOD 090116

"Man Overboard"

WOD 081107

Man Overboard!

The total rowing of all the athletes must total 5K. If there are 10 athletes, each row will be 500meters (500X10=5000) and there If there are 2 athletes each row will be 2500 meters (2500X2=5000), etc.

Workout:

This is a Version of "Man Overboard" from CrossFit NYC Black Box.

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.

Post reps completed to comments (row does not count for score).