Category Archives: Fitness

Rowing WOD 5/31/13: 5RFT – 2min Row, 20 Sit-Ups, 10 Box Jumps – Post Time

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Rowing WOD 5/31/13:

Beach Launching at States this past Sunday.

Beach Launching at States this past Sunday.

5 Rounds For Time …

2:00 Row @2k+20

20 AbMat Sit-Ups

10 Box Jumps (24/20 in.)

Hello Summer!!!  It’s been a solid couple of weeks of training.  Regionals are over, many people crushed “Jackie”, Memorial Day “Murph” came and went, and now some of us might be a little sore and recovering from the change in seasons.  It’s always good to keep moving even if we’re feeling sore to promote proper recovery and keep our consistency in training.  Rowing, especially after a hard day of training, is a great way to recover and warm down.  It can be very effective at flushing out metabolic waste and resetting our bodies.  Next time you hit a benchmark WOD be sure to take 5 minutes to row lightly afterwards.

Today’s Rowing WOD is all about getting some aerobic work in, executing your control on the erg, and working some skill with the box jump.  During the 2 minute row fight for control and consistency in both your form and the amount of effort you put into each stroke.  Hold a split that is 20 seconds slower than your 2k split.  Try to stay long and fluid without pausing anywhere, especially at the finish.  Those hands should come in at one speed and swing away at the same speed with no pause at the body.  Find a consistent pace for the sit-ups and be sure to achieve full range of motion.  On the box jumps try to rest on top and rebound off the floor.  No matter what land soft on the box with your knees out.  Focus on using your hands to scoop yourself out of the bottom as you jump.

Move well, be consistent, and have some fun!

Post your time and your splits for each round to comments.

Rowing WOD 5/29/13: “Farm Erg” – 4RFT – 1k Row, 100m Farmer Carry – Post Time

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Rowing WOD 5/29/13:

How will you carry the erg?

How will you carry the erg?

“Farm Erg”

4 Rounds For Time

1k Row

100m Farmer’s Carry (w/ Erg if Possible; otherwise {1.5/1 pd} each hand)

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!

It’s finally feeling like summer!  If you can get outside and you have an area to walk 100m with the erg then do it!  Otherwise you can sub a farmer’s carry with kettle bells in each hand.

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 1 or 2 split seconds.  In other words, row each piece at a pace of 2k+1 or 2k+2.  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 here to find out how to update this feature on your monitor.

Post your time and splits.  Let us know how you carried the erg!

Rowing WOD 5/27/13: Memorial Day Murph! – Post Time and Experience

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Rowing WOD 5/27/13:

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. - ℅ mdmfunraiser.com

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. – ℅ mdmfunraiser.com

Memorial Day Murph!

Memorial Day is a great time to be with family and friends as we remember those who have lost their lives fighting for our freedom.  If you’re lacking hugs in your life, use today as an opportunity to change things up.  Go hug a friend or love one.  Live life and enjoy the journey, it’s to short not to.

“Murph” consists of the following:
  • 1 Mile Run to start
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile run to finish

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

Do not be discouraged if you can’t do the entire workout (Not many can). Anyone can do their own version of Murph. The idea is to challenge yourself and do a little more a little faster every year.

Post your time and experience to comments!

Rowing WOD 5/24/13: 4RFT – 10 Tuck Jumps, 200m Run, 300m Row – Post Time

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Rowing WOD 5/24/13:

Bonus points if you do it with a smile!

Bonus points if you do it with a smile!

4 Rounds For Time:

10 Tuck Jumps

200m Run

300m Row

Fire it UP!!! It’s Friday and it’s time to get after the weekend!  I hope you all had a good week and you’re ready to go into the weekend strong.  Tomorrow we have our first 1k test of the summer.

Today’s Rowing WOD is an opportunity to dial in the splits and game plan you’d like to execute tomorrow.  The tuck jumps will get your adrenaline going and simulate the first 10 strokes of the start.  Focus on breathing and being consistent with your pace for the 200m run.  When you get on the erg be prepared mentally with a positive mental cue and a split you plan to hold.  The first round should be performed like the start of your 1k.  The second and third round should be performed like the middle of the race.  The last 300m piece should be rowed at negative splits like your sprint.

Move well, have some fun, and get ready for the weekend!  It’s FRIDAY!!!

Post time and 1k goal to comments.

Rowing WOD 5/22/13: Rowing “Annie” – Post Time

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Rowing WOD 5/22/13:

Get excited! 2 weeks until the CrossFit Rowing Trainer Course at CrossFit Boston and CRI!

Get excited! 2 weeks until the CrossFit Rowing Trainer Course at CrossFit Boston and CRI!

Rowing “Annie” – For Time…

500m Row
50 Double Unders
50 AbMat SitUps
400m Row
40 Double Unders
40 AbMat SitUps
300m Row
30 Double Unders
30 AbMat SitUps
200m Row
20 Double Unders
20 AbMat SitUps
100m Row
10 Double Unders
10 AbMat SitUps

Today’s Rowing WOD is a great take on the classic Girl WOD Annie.  The rowing pieces are descending in length, so a good goal would be to hold the average 500m split that you row on the first 500m all the way through the rest.  If you can finish the last 100m in 10 strokes you got game!  Look at your splits from yesterday, think about your last 2k, and try to pick a goal split for the 1k we’re going to do on Saturday.  If you can work on consistently holding your 1k goal split during this wod you’ll be ready to crush it and surpass that goal on Saturday.  Be sure to breathe and find a consistent rhythm for the double under’s and sit ups.

Attack it and post your time to comments!  Post your goal splits and actual splits as well.