Rowing

Thursday, February 04, 2010

WOD

Row 3000 meters (rowing pace should be @ 90% tempo)

Rest

Weighted GHD Hip Ext 3x10 (three sets of ten)

Lunges (2 min lunges, AMRAP)

Snatch lifts and Burgener Warm-Up progression went well yesterday. When performing the snatch or clean in a WOD, always perform the Burgener Warm-Up and other warm up exercises to ready yourself for the movements. The correct reproduction of these movements and their transitional parts will promote more efficient and safer movement in the lifts. It does take more time, and many athletes don't consider the warm up as important as the "actual" training session. But the warm up IS training! It is this attention to detail that will promote higher level capacity and athleticism. Isn't that our goal?

"You must be the change you want to see in the world." - Mahatma Gandhi

Posted by: Darin Deaton

Comments (3) | Permalink |

Rowing

Tuesday, October 19, 2010

WOD

Dynamic Mobility before the WOD

Rowing Intervals 200m, 400m, 600m, 400m, 200m (rest between each row the exact amount of time that it takes to row in the preceding interval)

Rest

Pull-Ups 3 x (5 dead hang, 5 reverse chin-up grip, 5 kipping) (15 total)

GHD Hip Ext 3x10

Post the total time to comments

Coach Matt turns 31 today! Happy Birthday dude! He will be out of the box today for birthday stuff, but congratulate him on Thursday if you see him.

On Saturday morning at 9 am lets all go out to Lululemon to the HALLOWOD! This is great chance to do a fun non-competitive WOD and be involved the greater community we call CrossFit! Wear a costume or just come in gym gear, for some of you that might be a costume, LOL! Bring a costume or donation for a charity.

Posted by: Darin Deaton

Comments (8) | Permalink |

Comments

Candace commented on 19-Oct-2010 08:50 AM

Pulled a muscle last Friday :-( I want to be back in the box ASAP

Corey commented on 19-Oct-2010 08:59 AM

Rest and recover, Candace! See you soon. I'm disappointed that I don't know what my actual row times were. We didn't have the correct setting, but my average row paces were about 1:27, 1:34, 1:40 to 1:42, 1:37, 1:29. Then pullups. Skipped the hip ext to protect the back since I've had a little leg numbness.

Tina Neuwirth commented on 19-Oct-2010 09:09 AM

Early patient today, so I had to make it a quick one. I did the Mini-Cindy from a few weeks ago: 5 rounds plus 5 pull ups. I am at about 20# up from my prepregnancy weight, so technically it is a Heavy Mini-Cindy! My goal was 5 rounds, so I am happy with it. Have a great day everyone!

Candace commented on 19-Oct-2010 12:56 PM

Since i cant workout, I did the endurance WOD/ Interval-track work. 1 min on,50sec off etc.....1.14 miles. That was fun to do for lunch :)

Michele commented on 19-Oct-2010 05:57 PM

Rowers set to intervals, so the dang things reset themselves before it was over! Approx. row times - 1:00,2:00,3:00,2:00,1:00, so total time about 18 minutes. Pullups using no band for dead hang, blue band for reverse grip and kipping. Did hip ext.

Craig commented on 19-Oct-2010 06:29 PM

Row times: 0:33 - 1:13 - 1:58 - 1:18 - :34

Pull ups are almost too ridiculously bad to post. Did jumping negatives for the first type, reverse grip with green band on the second type, jumping with green band on the third type. And 3 sets of this...

3 x 10 on the GHD Hip Extension

Tina Neuwirth commented on 19-Oct-2010 09:37 PM

Michele, no band on the dead hangs, way to go girl!!!

Troy commented on 19-Oct-2010 09:59 PM

Row times: 39,1:25,2:20,1:30,39. Pull-ups as Rx'd. My kipping technique definitely needs work though. GHD hip ext's.

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