Tag Archives: sports

Conditioning WOD 1/20/14: 3/4 Little Cindy – Post Score

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Rowing WOD:

Heat 3 at the first RRL in December! Register for January's Event Here.

Heat 3 at the first RRL in December! Register for January’s Event Here.

10min Erg Warmup

20 x 3 Strokes Pic Progression (Arms Only, Arms and Body, Full Stroke)

Conditioning WOD:

3/4 Little Cindy

AMRAP15

3 Pull Ups

6 Push Ups

9 Air Squats

  • Post Rounds and Reps to Comments.

Strength WOD:

EMOM10

3 Snatch

  • Touch and Go
  • Ascending
  • Post Load to Comments

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup on the erg and dial in your sequence on the recovery with the pic drill progression. Once you’re warm take it over to the platform and dial in your snatch technique being sure to stick each landing.  When you’re ready, attack this version of Cindy.  During 3/4 Little Cindy focus on quality reps/movement with good breathing and consistent pace.  Split it up as needed being sure not to go to failure on any single rep.  It will take twice as long to recover if you do.

Start the week off right and get after it!

Rest Day 1/19/14: Congrats to all competitors at Not Your Average Joe’s!

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Not Your Average Joe’s Team Competition Was Awesome!

The CrossFit Boston Family at Not Your Average Joe's Team Competition!

The CrossFit Boston Family at Not Your Average Joe’s Team Competition!

Just wanted to thank Dave Picardy, North Shore CrossFit, all the volunteers, and all the competitors for an awesome Saturday!  A number of teams from CrossFit Boston went up to compete and we all had a blast.  My team even managed to win the rowing event by rowing a 6:41 2k, relay style, and we came in second in the 2RM Clean and Jerk/Snatch.  Tons of fun had by all and it was a well run event.  Props to Dave for keeping everything running smoothly and on time.  Well Done Everyone!

Renegade Rowing League One Week Away!

If you’re interested in giving a competition a shot checkout what we have to offer at CrossFit Boston next Saturday!  The Renegade Rowing League (RRL) is a set of 2k Rowing Competitions held every winter to give athletes a chance to experience indoor racing on the Concept2 Ergometer and prepare them for CRASH-B’s, The World Indoor Rowing Championships.

The RRL will take place next Saturday, January 25th at 11am and CRASH-B’s will take place on February 16th.  If you’d like to compete sign up here!

Have a great Sunday watching football and relaxing with family and friends!

Rowing WOD 1/18/14: 4 x 2:00 w/ :30 Rest – Post Splits

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Rowing WOD:

Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop!

Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop last year.

4 x 2:00 w/ :30 Rest

  • Race Pace
  • Execute Race Plan – Look at Last Tuesday’s Rowing WOD to adjust your plan and pick the right splits.
  • Post Average Splits to Comments.

Strength WOD:

3 x 8 Shoulder Press

10 x :30 Handstand Holds

  • Post Loads to Comments.

Conditioning WOD:

Renegade Rowing Workshop

Look for a Renegade Rowing Workshop in March at Mountain Strength CF.

5 RFT – Partner WOD (Move Together)

5 Front Squats (135/95 lbs.)

5 Burpees Over the Bar

50m Banded Partner Drag (make them work!)

  • Post Team Name and Time to Comments.

Today’s Rowing WOD is all about executing your race plan and sticking to your splits.  For the first piece come out fast with a good start and then 7 to 10 quick strokes.  Then be sure to settle right to the pace you’d like to hold for the first 500m of a 2k.   For the second and third pieces paddle into them and hold strong at your ideal race pace.  Imagine they are the second and third 500m of the race.  During the 30 seconds of rest paddle lightly, take deep breaths through your nose, and try to bring your heart rate down.  For the last piece hold steady at your race pace and then sprint out the last 30 seconds like you’re sprinting for the finish line.  Have positive mental cues ready for all 4 pieces just like during the race.  There is no room for negativity or “I can’t…” phrases.  They won’t help you.  Just sit up, breath, push the legs down, swing, have quick hands, and attack.  Each stroke is an opportunity to spin that flywheel a little faster and each piece an opportunity to get yourself that much closer to a personal record.  Get hungry and get after it!

Post your average 500m splits for each piece to comments.

Rowing WOD 1/17/14: “Snow Drifts” – 2x17min w/ 4min Rest – Post Distances

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Rowing WOD:

Rowing in the snow does happen from time to time.

Rowing in the snow does happen from time to time.

“Snow Drifts”

2 x 17min w/ 4min Rest

as follows …

5′ @22 s/m, 4′ @24, 3′ @26, 2′ @28, 3′ @26

4min Rest

5′ @20 s/m, 4′ @24, 3′ @28, 2′ @30, 3′ @26

  • Post distance rowed to comments and thoughts on ratio.

Strength WOD:

EMOM10

3 Power Cleans

  • Touch and Go
  • Ascending heavier than last week.
  • Post Load to Comments.

Conditioning WOD:

EMOM5

2 Snatch Balances

4 Ring Rows

  • Post Load to Comments.

I know there’s no snow drifts out the window, but they’ll definitely be back.  I hope you’re enjoying the mild weather of late and you’re prepared if it gets frigid again.

Today’s focus is the Rowing WOD and more specifically ratio and rhythm.  Today’s Rowing WOD is another opportunity for everyone to keep working on a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down and dial in that technique.  Pressure should be a moderate to hard steady state.  That means you can get out short sentences but it’s difficult to maintain a detailed conversation.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

Slingshot Hands Away will be key when we get on the water!

Slingshot Hands Away will be key when we get on the water!

When going from a 26 stroke rating to a 28 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  Think of a slingshot as you pull the hands in and release them quick and smooth away.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.  When the rating shifts down from a 28 to a 26 be sure to perform a ratio shift and try to maintain the same split.  Focus on pushing a little harder and take an extra second to breath on the recovery to bring the stroke rating down.

Have fun with the rowing and attack the Olympic Lifting work if you have time!

Strength WOD 1/16/14: 3×8 Back Squat – Post Load

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Rowing WOD:

Rowing Together at CFB - Have you tried a focused warmup with your gym?

Rowing Together at CFB – Have you tried a focused warmup with your gym?

1 Stroke On / 1 Stroke Off

2 Strokes On / 2 Strokes Off

3 On / 3 Off … (continue pattern)

… 10 On / 10 Off … (reverse pattern back down to 1 On / 1 Off)

  • On strokes are full pressure with suspension
  • Off strokes are a light paddle with perfect sequence
  • Post distance to comments.

Strength WOD:

3 x 8 Back Squat

then, 10 x :30 Handstand Hold

  • Post Load to comments

Conditioning WOD:

AMRAP7

20 Calorie Row

20 Double Unders

  • Post time to comments.

The focus of today is Strength, so be sure to get in the Strength WOD of 3×8 Back Squats.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

If everything else is equal, the stronger rower will win.

Get Strong and Have Fun!