Tag Archives: healthy-living

Rowing WOD 8/1: “Jackie” – 1k Row, 50 Thrusters 45#, 30 Pull-Ups – Post Time

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Rowing WOD 8/1:

“Jackie”

For time:

Row 1,000 meters

50 Thrusters (45 pounds)

30 Pull-ups

The Girl WODs were introduced as benchmark workouts to measure your performance and improvements throughout your training.  Today’s Rowing WOD is “Jackie”, a newer girl, aimed at measuring your efficiency and performance through three different full body movements.  It’s a great workout to test how well your technique has developed.  Ideally you’ll be able to hold a consistent split all the way through and leave your legs just fresh enough to go unbroken on the thrusters.  We’ll be adding on to “Jackie” in the future, so get used to her and crush it!

Post your time to comments!

Rowing WOD 7/28: 5RFT – 400m Row, 20 KB Swings 1.5/1 – Post Time

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Rowing WOD 7/28:

5 Rounds for Time

400m Row

20 KB Swings (1.5 pood/1 pood)

The common denominator with all top athletes, across all sports, is their ability to powerfully extend the hips.  To be powerful means to apply a lot of force quickly.  So whether it’s jumping off the starting line in a 2k at the Olympics tomorrow or jumping over someone to dunk a basketball, the ability to quickly and forcefully extend the hips is huge.

Today’s rowing workout is a great opportunity to think about extending those hips by developing that posterior chain.  A good tool for that is the Kettle Bell Swing.  Really focus on driving those heels through the ground and squeezing those glutes hard to send that weight up.  Then when you hop back on the rower try to get those heels down fast and stand up off those footboards to activate your glutes and hamstrings, rather than just the quads. Keep the force on the handle horizontal and make it smooth.

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Rest Day 7/22: Do you believe in Super Foods?

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Rest Day 7/22:

Do you believe in Super Foods?

Here’s a great piece on super foods from Alex Black of Wicked Good Nutrition.

    “If you use Facebook or twitter, I would almost guarantee you’ve heard
at least one “super food” claim or another. Acai berries, blueberries,
pomegranate, garlic, cherries… all have at some point been reported to
have magical health benefits above and beyond your average health
food. Do you believe in super foods? Share your thoughts to comments,
and read on to learn about the claims and research surrounding some of
the more famous super foods!”

  … Read More Here …

Rest Day 7/19: What’s your 2k Race Plan? – Mobilize and Share

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Rest Day 7/19:

What’s your 2k Race Plan?

Get hydrated, eat well, and get a good sleep.  It’s been a solid three days of training.  Be sure to take the time to mobilize those quads.  Here is a link to a great mobility WOD from Kelly Starrett.  In training we ask a lot of our quads whether it’s rowing or runing stadiums.  Show them some love even if it’s painful.  Do it!

For those that have been following the Rowing WODs you’ve probably noticed we are in the middle of a testing week.  We tested the 5k on Monday, the 1′ domain and 1 RM for our lifts on Tuesday, and our general fitness on Wednesday.  If you’ve missed those or are looking for the ultimate test, Friday will be a chance for you to attain 7 or 8 minutes of glory.  Start thinking of your goal and developing a race plan that will get you there.

Rest Day 7/15: What nutritional guidelines do you follow? Share!

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Rest Day 7/15:

What nutritional guidelines do you follow?

Here’s a great post on the Paleo diet from Alex Black of Wicked Good Nutrition.

Have you heard…a very old diet, the Paleolithic diet, is regaining some popularity. It’s been covered by Shape Magazine, The New York Times, and ESPN Page 2, just to name a few. The first articles on this diet were published in the mid 1970’s in theNew England Journal of Medicineby Dr. Loren Cordain, a professor at Colorado State University and author of The Paleo Diet. It’s been widely popularized by the CrossFit community and bloggers around the world. This post will explain the Paleo diet, discuss some of the research, go over pros and cons, and end with a delicious Paleo rib recipe.
 
The Paleo diet –  also known as the “caveman diet” – is a way of eating inspired by the diet of our Paleolithic ancestors, the men and women who lived 2.5 million years ago, before the agricultural revolution began about 10,000 years ago and provided mankind with a steady supply of grains, corn, dairy, and domestic meat. The theory behind Paleo eating is that our bodies are genetically programmed to eat certain foods, and that many modern health problems like obesity result from the introduction of grains, dairy, and other processed foods, which wreak havoc on our metabolic systems. The diet, and it’s “allowed” and “restricted” foods, are based on anthropological research providing insight into what pre-agricultural humans ate.   … Read More …