Rest Day 6/28: Updating Your Erg and What’s up w/ Coconuts?

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Rest Day 6/28:

Update your Erg to use Undefined Rest during a Rowing WOD!

Checkout the video below for how to update the firmware on your Performance Monitor.  First you’ll need to download the Concept2 Utility software from concept2.com.  After that follow the steps in the video and you’ll be good to go.  While your monitor is updating you can also do some maintenance on the erg by cleaning the rail, cleaning the wheels on the seat, and oiling the chain.

Once you’ve updated the monitor you’ll be able to do workouts like yesterday’s Rowing Wod without the need of an extra clock.

What’s up with Coconuts?

Below is an excerpt from Renegade Dietician Alex Black on coconuts…

Once shunned due to its high saturated fat content, coconut has been regaining favor recently. There was a New York Times article on coconut oil last year, and it has been embraced by vegans and followers of the Paleolithic (caveman) diet alike. According to the Coconut Research Center, coconut fruit and its variety of products can heal or prevent a slew of medical conditions. So can coconut really be this awesome super food or is it all hype?  … Read More at Wicked Good Nutrition …

Rowing WOD 6/27: 5 RFT – 1k Row, 100m Erg Carry – Post Your Time!

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How will you carry the erg?

Rowing WOD 6/27: 

“Farm Erg”

5 Rounds For Time

1k Row

100m Farmer’s Carry w/ Erg

In CrossFit the Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination.  Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym.  Today we’re carrying the Erg.  Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 2 or 3 split seconds.  In other words, row each piece at a pace of 2k+2 or 2k+3.  Be consistent and work on improving one aspect of your form during each round.

Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor.  Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”.  This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor.  If your monitor doesn’t have this feature you’ll have to use a stop watch.  Check the blog tomorrow to find out how to update this feature on your monitor.

Post your time and let us know how you carried the erg!

Rowing WOD 6/26: 12x :30 On :30 Off, Post Your Avg Split!

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Rowing WOD 6/26:

12x :30 On :30 Off

@2k-2 Pace

How come we can’t just lift heavy and row hard all the time?  Well some people may think that they can, but inevitably they get injured or hit a plateau.  So how do we improve if we plateau?  One way is to back off a little to focus on other aspects of lifting or rowing like speed and power.

The goal of today’s Rowing WOD is to consistently pull below your 2k pace every piece.  If you can negative split it even better!  This an opportunity to get used to consistency and speed at race pace.

Post your average split and stroke rating.  Comment on your consistency and recovery between pieces.

Rowing WOD 6/25: 2x12min w/ 3min Rest; Post meters for each

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Row with a partner to step up your game!

Rowing WOD 6/25:

2x12min w/ 3min Rest

1st:

  • 2′ @18 spm

  • 2′ @24

  • 2′ @20

  • 2′ @26

  • 2′ @22

  • 2′ @28

2nd:

  • 2′ @28 spm

  • 2′ @24

  • 2′ @26

  • 2′ @22

  • 2′ @24

  • 2′ @20

When competing in a WOD it helps to know what pace and rhythm will be most efficient.  The best way to learn where you’re most efficient is by doing.  Use today’s Rowing WOD as an opportunity to experiment with different ratio and rhythm.  Try to hold a consistent split over each two-minute segment.  When the stroke rating (spm = strokes per minute) increases try to hold the split lower.  When the stroke rating decreases don’t let the split jump.

Post your Total Meters Rowed for each piece to comments.

Rest Day 6/24: What’s limiting your catch compression? Share your thoughts?

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Rest Day 6/24:

Use a Barbell to work into that calf and heel chord.

What’s limiting your catch compression?

Today’s rest day is an opportunity to work on your mobility through the catch.  Hop on an erg and sit at the catch without the handle.  See how much compression you can get while remaining in a position of strength.  Keep that chest up and shoulders down.  Feel what’s tight and then see if you can work some mobility to get more compression.  After mobilizing retest in the catch position.

A common problem in rowers is limited ankle flexion at the catch.  Here are a couple of things you can use to work on that flexion.  If you have a barbell, try to smash that heal chord and loosen it up by rolling the end of the barbell along the bottom of your calf.  If you don’t have a barbell check out this awesome bone saw calf smash from mobilitywod.com.

Post your thoughts to comments!