Daily Archives: June 13, 2012

Rest Day 6/14

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Rest Day 6/14:

What are you doing to improve your knowledge?

This past weekend Concept2 held a CFRowing Certification at their headquarters in Morrisville, VT.  Coach Shane Farmer lead the way with an awesome day of sticky catch drills, drag factors, damper settings, pacing, quick releases, starts, error detection, splits, stroke ratings. efficiency, a couple of solid Rowing WODs, and so much more.  On Sunday the group got a chance to experience the beauty of Craftsburry, Vermont and sculling on the water.  Checkout some of the CrossFit Boston Coaches that were in attendance with Craftsburry Outdoor Center in the background.

Were you there?  Got any good stories or thoughts from the weekend?  Post them to comments!

Rowing WOD 6/13

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Rowing WOD 6/13:

500m Row

5 Erg Facing Burpees

400m Row

4 Erg Facing Burpees

300m Row

3 Erg Facing Burpees

200m Row

2 Erg Facing Burpees

100m Row

1 Erg Facing Burpee

Today’s Rowing WOD is a beautiful combination of power and coordination.  As the pieces get shorter focus on smooth connection through the catch and powerful hips through the middle.  Same goes for the burpees.  For erg facing burpees practice the quick release to get out of the foot straps, stand next to the erg, do a burpee and then instead of jumping and clapping, jump with both feet over the erg rail.  On the other side drop right down and do it all over again.  This is a shorter WOD, so get after it and push yourself.