Category Archives: Strength

Rowing WOD 10/2/13: 6RFD – 7 Thrusters, ME Row – Post Total Meters Rowed

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Rowing WOD 10/2/13:RR Thruster

6 Rounds for Distance

1:30 On, 1:30 Off

7 Thrusters (95/65)

Max Effort Row

Score is Total Meters Rowed

Today’s Rowing WOD is an opportunity to pick up the intensity and push yourself.  Each round you’ll have 1 minute and 30 seconds to complete 7 thrusters and then row as many meters as possible.  Keep track of how many meters you row each round.  During the rest control your breathing and get focused on the next round.  As you fatigue be sure to keep a solid core in both the thruster and the row.  Don’t collapse, keep a big chest, and use those legs!

Post your total meters to comments.

Rowing WOD 9/27/13: RR Warmup, EMOM10 MR FS@40%, AMRAP7 Burpees/Planks, RR Warm Down – Post Scores

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Rowing WOD 9/27/13:

Working the Front Rack with BC Men's Crew

Working the Front Rack with BC Men’s Crew

1. 1k Row @5k+5

2. 1 Mile Run (easy pace);

3. EMOM10 – MR Front Squat @40% of 1RM

  • Every Minute On The Minute for 10min Perform…
  • Max Reps in 20sec
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 7min

  • 15 Burpees
  • Plank Hold – for as long as it took to do first set of Burpees
  • (Alternate between front and side planks each round)

5. 1 Mile Run (easy pace)

6. 1k Row @5k+5

Burpees and Planks!

Burpees and Planks!

Fire it Up!  It’s Friday!  Tomorrow we re-test our 5k.  Get in some solid work today and bring your A-Game.  Hope you had a great week of training!

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The front squats are for power and speed on the drive.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  There’s a video below of the Boston College Men’s Crew Team using Renegade Rowing for their daily practice.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your load and number of reps for the Front Squat, Rounds + Reps for the metcon, and splits held for the rowing and running.

Rowing WOD 9/25/13: RR Warm-Up, Speed Deadlifts, Ball Slam Metcon, RR Warm-Down – Post Load, Reps, Score, and Splits

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Rowing WOD 9/25/13:

1. 2k Row @5k+7

Deadlifts w/ BC Men's Crew

Deadlifts w/ BC Men’s Crew

2. 1 Mile Run (easy pace);

3. EMOM10 – MR Deadlift @40% of 1RM

  • Every Minute On The Minute for 10min Perform…
  • Max Reps in 20sec
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 10min

  • 6 Split Squat Jumps
  • 5 Push Ups
  • 5 Box Jumps (24/20 in.)
  • 5 Ball Slams (20/15 lbs.)

5. 1 Mile Run (easy pace)

6. 2k Row @5k+7

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for power and speed on the drive.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  There’s a video below of the Boston College Men’s Crew Team using Renegade Rowing for their daily practice.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your load and number of reps for the Deadlift, time for the metcon, and splits held for the rowing and running.

Rest Day 9/22/13: Inspire Someone Today!

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Rest Day 9/22/13:

Inspire Someone Today!

Whether it’s your training partner, friend, family, or complete stranger, find a way to inspire them and fight for their goals.  Help drive their passion and pursuit of a better self.  Show them what you take pride in and how hard you work for what you believe in.  Find a way to motivate them and do what needs to be done.

Iron Bill and all of the firefighters hurt by that fire down in Houston, this video is for you!

Rowing WOD 9/21/13: RR Warmup then “Iron Bill” Inspire WOD – Post Score

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Rowing WOD 9/21/13:Captain William Dowling

Warmup: Row 2k @5k Pace, 1 Mile Run (easy)

“Iron Bill” Inspire WOD

Iron Bill (men’s weight) WOD: 200m run with a 50# bag of absorbent or sandbag, 50-75# thrusters, 200m (1) foam bucket carry or 50# dumbbell, 20-16kg Kettlebell or 35# dumbbell Turkish get-ups, 200m run, 50m overhead walking lunges w/1 ¾” rolled hose, 200m (1) foam bucket carry or 50# dumbbell carry, 50-75# back squats, 200m run with a 50# bag of absorbent or sandbag.

Jacki (women’s weight) WOD: 200m run with a 50# bag of absorbent or 25# sandbag, 50-45# thrusters, 200m (1) foam bucket carry or 25# dumbbell, 20-8kg Kettlebell or 15# dumbbell Turkish get-ups, 200m run, 50m overhead walking lunges w/1 ¾” rolled hose, 200m (1) foam bucket carry or 25# dumbbell carry, 50-45# back squats, 200m run with a 50# bag of absorbent or 25# sandbag

1173843_195907660584110_1124055243_nToday’s Rowing WOD is in honor of Captain William Dowling of the Houston Fire Department and his family.  If anyone would like to join me I’ll be performing this wod tomorrow at 1pm at CrossFit Boston.  No matter where you are performing this be sure to take a picture or some video and post it on the Iron Bill Facebook Page to show them our support.

Iron Bill, Jacki, and Family you are in our prayers.

The following excerpt is from YourHoustonNews.com:

Houston Fire Department Captain William Dowling was one of 14 severely injured  in the deadliest blaze in the Houston Fire Department’s history.  He has been in a medically induced coma since the accident and is listed in critical but stable condition at Memorial Hermann Hospital in the Medical Center. As a result of his injuries, both of his legs had to be partially amputated.

HFD received the call shortly after noon on Friday, May 31 for a fire in a restaurant at the Southwest Inn hotel off Highway 59 in southwest Houston. Dowling’s unit was the second on scene.

According to reports, the heavy, tile roof collapsed on Dowling, trapping him. Despite his injuries, Dowling was able to hit his mayday button, alerting others to his location and resulting in his rescue.

Dowling has been with the Houston Fire Department for 13 years. He has worked at Stations 12, 19, was an EO (driver) at 25, transferred to 48 as a Captain, and started at 68 as a Captain in January. He was also a part-time employee at Champions Emergency Services District 29.