Category Archives: Strength

Strength and Conditioning WOD 3/26/14: 7×1 Back Squats and Re-Test “Annie” – Post Loads and Score

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Rowing WOD:

Try the RWOD with 8 other people and see if you can row together! -MSCF Rowing Workshop

Try the RWOD with 8 other people and see if you can row together! -MSCF Rowing Workshop 

5 x 15 Strokes – Start and Settle as follows w/ 20 Stroke Paddle (No Pressure) in between

  • 3 stroke start (1/2, 3/4, Full)
  • 7 strokes high (@34-40 s/m)
  • 5 stroke settle (immediately settle to race pace)
  • Post the number of strokes it took to settle to comments.

Strength WOD:

7×1 Back Squats

  • Post Loads to Comments.

Conditioning WOD:

“Annie”

50-40-30-20-10

Double Unders

AbMat Situps

  • Post Time to Comments.

Today’s Focus is Strength and Conditioning, so attack those Back Squats and get after Annie! With our 2k coming up this weekend you want to make sure your start and settles are dialed in, so use the Rowing WOD as a good warmup for the Back Squats. Try to settle immediately on the next stroke after your high 7. In the Back Squats keep your chest up and load your posterior chain by pushing those hips back first. If you can keep your hamstrings turned on throughout and not let your weight shift to the toes you will train the strength and power we need from the posterior chain through the middle of our drive. If you have time give “Annie” a shot and try to beat your score from last week, it’s an awesome challenge.

Annie is all about staying relaxed and focused while moving as fast as possible. How will you attack it? What’s your game plan? Have you thought about breaking it down into sections of focus like a 2k race plan? Can you dig deep and go faster than last week?  How will you maintain your rhythm?

Share your experience to comments!

Rowing WOD 3/25/14: 8x250m w/ 45sec Rest – Post Plan and Splits

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Rowing WOD:

2k Partner Relay w/ MSCF last Saturday!

2k Partner Relay w/ MSCF last Saturday! 

8 x 250m w/ 45 seconds Rest

  • Race Pace!
  • Execute like Race Plan
  • Post Race Plan and Splits to Comments

Conditioning WOD:

AMRAP8

8 Wall Balls (20/14 lbs.)

8 Slam Balls (20/10 lbs.)

200m Run

Strength WOD:

Superset:

5×5 Toes to Bar

5×5 GHD Hip Extensions

Our next 2k is this weekend and it is time to start thinking about your game plan. Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance. In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Today’s focus is executing a 2k race plan at high intensity. Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest. Row every piece just as you would during your 2k this weekend. Get off to a good start and settle on the first one. Stay consistent from pieces 2 − 4. Fight for that split on pieces 5-7. Bring it home in the last 250m.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be. The goal should be to pull the lowest split possible, consistently through all 10 intervals. For example: alternating between splits of 1:50 and 2:00 is inefficient. Instead consistently pull 1:55 every interval.

Use the mental cues that you practiced last week to be positive and attack! You want to be in control of your 2k, embrace the pain, and enjoy the glory. It all starts here. Final preparation. Do it!

Strength WOD 3/24/14: 7×1 Deadlift and Retest of 10+ RM – Post Results

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Rowing WOD:

Brand New Renegades were formed at the RR Workshop at Mt. Strength CrossFit on Saturday!

10 Brand New Renegades were formed at the RR Workshop at Mt. Strength CrossFit on Saturday!

2 x 15′ w/ 5′ Rest

(5′ @ 20 s/m, 5′ @ 22, 3′ @ 24, 2′ @ 26)

  • Post Distances to Comments.

Strength WOD:

7×1 Deadlift

Then wait at least 5 minutes,

10+ RM Retest of heaviest load from last 3×10 DL

  • Post Loads to Comments.

Conditioning WOD:

AMRAP12

12 Air Squats

6 Handstand Push Ups

400m Run

  • Post Score to Comments.

Our next 2k is here!  This Saturday all of our hard work gets put to the test.  Get in some solid work each day, but be sure you’re recovered, feeling good, and ready to compete when we 2k on Saturday.

Today’s Focus is Strength and we are testing both our 1 Rep Max as well as retesting our 10+ Rep Max at the heaviest weight we did for 3×10 Deadlifts six weeks ago.  Today’s Rowing WOD is a chance to work on Rhythm and Timing and is also a great warmup for our Strength WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases and start to get fired up for those Deadlifts!

Get after it and have a solid start to the week!

Rowing WOD 3/22/14: 6 x 1:30 On / 1:30 Off for Max Calories – Post Favorite Drag Factor!

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Rowing WOD:

CFB getting after some rowing! Renegade Rowing Team Sign Ups!

CFB getting after some rowing! Renegade Rowing Team Sign Ups and RRL 1k Sign Ups!

6 x 1:30 On / 1:30 Off for Max Calories as Follows:

1. @Damper of 10

2. @D4

3. @D8

4. @D6

5. @D2

6. @D5

  • FOCUS: Efficiency!
  • Post which piece you achieved Max Calories and the corresponding Damper Setting.
  • Then, set the Erg to that damper setting and figure out the Drag Factor.
  • Post your Favorite Drag Factor to comments.

Strength WOD:

7×2 Shoulder Press @87.5%

  • Post Loads to Comments

Conditioning WOD:

AMRAP 7min

15 Calorie Row

10 Toes to Bar

5 Wall Balls (20/14 lbs.)

  • Use the Drag Factor from the Rowing WOD.
  • Practice your transitions for “14.4”.
  • Post Score to Comments

Are you ready for “14.4”?

To be honest, I wasn’t.  I have been dreaming for the last three years that rowing would be included in the Open.  This year I had pretty much given up on that dream.  But now it’s finally here!!!  Rowing has been thrown into an epic chipper and now the world is wondering what Damper they should row on.  Or is it the Drag Factor they should be looking for?

I coached the CFB morning crew through “14.4” on Friday morning and my advice to them was to sit tall, be smooth, and be efficient.  I told every athlete that asked about damper settings to choose their most efficient setting.  No need to get crazy and try something you haven’t done before.  Set the erg to how you’re used to rowing and then row well.

If you don’t know where you’re most efficient, today’s Rowing WOD is a good opportunity to figure that out.  Each piece you’ll have an opportunity to try a different Damper Setting.  After you’ve finished be sure to go back in and determine the Drag Factor associated with your most efficient Damper Setting.  The Drag Factor is what you’re really after so that the feel of the erg will be the same next time you attempt “14.4”.  If you have time and would like to try out your new Drag Factor, give today’s Conditioning WOD a shot.

Focus on clean transitions, go hard, and have some fun!

Post your thoughts on the best Drag Factor for “14.4” to comments!

Strength WOD 3/21/14: 7×2 Back Squat @87.5% – Post Loads

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Rowing WOD:

Mickey getting after Back Squats

Mickey getting after Back Squatsf

6 x 20 Strokes – Start and Settle as follows w/ 20 Stroke Paddle (No Pressure) in between

  • 3 stroke start (1/2, 3/4, Full)
  • 7 strokes high (@34-40 s/m)
  • 5 stroke settle (immediately settle to race pace)
  • 5 strokes @race split and 28-32 s/m
  • Post the number of strokes it took to settle to comments.

Conditioning WOD:

3 RFT

30 Double Unders

20 Push Ups

10 Toes to Bar

  • Post time to comments.

Strength WOD:

7×2 Back Squats @87.5%

  • Post Loads to Comments.

Today’s Focus is Strength, so attack those Back Squats!  With our next 2k coming up you also want to make sure your start and settle are dialed in, so use the Rowing WOD as a good warmup for the Back Squats.  Try to settle immediately on the next stroke after your high 7.  In the Back Squats keep your chest up and load your posterior chain by pushing those hips back first.  If you can keep your hamstrings turned on throughout and not let your weight shift to the toes you will train the strength and power we need from the posterior chain through the middle of our drive.  If you have time give the Conditioning WOD a shot and try to go unbroken, it’s an awesome challenge.

Have Fun and Fire It Up! It’s Friday!