Row Intervals and Body Weight

WOD

Dynamic mobility before the WOD and 3 min sustained squat

Rowing Intervals (to be performed as all out efforts, be efficient with time to finish all movements within the class time)

Row 3 min - rest 3 min - Row 2 min - rest 2 min - Row 1 min - rest 1 min

Choose 2 Body Weight exercises to perform 3 sets to failure

Post rowing intervals and body weight exercise selection and reps

70# sandbag launched through the air like a rag doll...priceless power!

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Ashleigh Fann commented on 02-Dec-2011 07:05 AM

50 Snatch (45#), 50 pullups (blue band), 50 WB (14#), 50 SDHP (45#), 50 situps, 50 burpees--35:18

Tina Neuwirth commented on 02-Dec-2011 09:23 AM

Wow, Ashleigh, that is quite a WOD...way to go! I don't think I had a chance to meet you but I am totally inspired by you. Thanks for posting all your WODs! Where is everyone else? This AM I did not have time to do the row intervals...can't say I am too
disappointed, but I probably need to do them so maybe I'll do them Wed when I am at the gym. I did the BW mvmts, max effort x 3. TTB: 22-12-6. Push ups: 28-14-10 (that dropped off fast!). Then 100 DUs. I am almost embarrassed to post because I lost a bunch
of time since I last did it, but my timing was WAY OFF this AM: 5:17.

Michele commented on 02-Dec-2011 10:24 PM

I gave Bikram Yoga another try this morning. 90 minutes in 105-degrees - actually makes some of those 30 minute WOD's desirable! I know it's good for me, but I'm ready for some "regular" yoga between CF workouts!

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Ice Bath Immersion: Science or Fiction?

WOD

Dynamic mobility before the WOD

Choose 2 body weight movements to work on and perform 4x10(four sets of 10) of each movement with a progressive load

Spend the rest of your WOD time focusing on mobility limitations and static stretching

Row 1500 meters (moderately easy pace, not for time)

Post movements, mobility, and row

Don't try this at home!

Have you ever wondered why athletes use ice baths or cold water immersion after training? Here is an interesting link scientifically discussing the application of ice baths. For the purposes of developing a training affect, ice immersion may not be all what it is cut out to be. Next blog, I will discuss whether ice bath immersion has a role in athletic/sport training.

Ice immersion: Science or Fiction?

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Michele commented on 29-Sep-2011 11:06 AM

Conditioning WOD today. 400m run,30 Situps,400m run,40 GHD hip extensions,400m run,50 air squats. 11:36

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Row - Body Weight

WOD

Dynamic warmup before the WOD

Rowing Intervals 

100m x 8 (rest 1:3 in between rows, each row should be a sprint interval)

Rest

Pull-Ups 5 dead hangs, 5 reverse grip, 5 kipping x 4

Dips 3x10

Push-ups 5 narrow grip, 5 wide grip, 5 elevated on box/bench x 3

Post rowing times and reps to comments

Foam roll the lats, pecs, thoracic spine after the WOD

REMEMBER that this weekend on the 6-7th is the DFW MUD RUN! Our members will be running on both Saturday and Sunday, so come out and cheer them on!

In the still of the night...

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Corey commented on 01-Nov-2010 07:42 AM

Rows - 17.2, 17.1, 17.0, 16.7, 17.0, 17.0, 17.0, 17.1. Felt good on each one. Just had more consistent technique through the middle one I think. Then body weight movements. Another good group this morning.

Clint commented on 01-Nov-2010 08:40 AM

CFFTW WOD: 18/18/18/18/17.9/17.8/17.6/17.4. Completed 1st rd of pull-up challenge. As rx'd on the first rd, then red band for dead hang on the rest. Corey, check your rear view mirror on the rower... objects may be closer than they appear!! :)

Terra commented on 01-Nov-2010 12:53 PM

Did a 5k tempo 25:46. Ready to see some 24's again. Didn't make it to the gym so did 8-100m sprints 1:1 at hm. 50 wallballs, 50 pushups, 50 wallballs, 50 sit-ups. I missed my morning crew...up too late watching the recorded Rangers game after Halloween with kids :)

Tina Neuwirth commented on 01-Nov-2010 03:19 PM

Corey, looks like the rowing king might have some competition soon...way to go Clint! Terra, beware the overtraining...that's alot of running, and I hate that your tempo run is around my PR! Are you trying to work off the Halloween candy you ate with the kids like me? Today I did a two mile run. My mile split was 38 seconds faster than my last 4 runs! But my 1.5 mile was about what it has been. I haven't done a 2 mile in a while, so I was happy with under 20: 19:38.

Michele commented on 01-Nov-2010 06:18 PM

Today I did "Creative CrossFitting" at home. Timer on rower is dead so, based on previous 100m row sprints, I figured each interval would be about 25 sec. Each interval I maintained 17 strokes with a 75 sec rest between. We don't have pullups bands at home, but we do have Theraband. For pullups I used quadrupled Theraband, equal to about a blue band in the box. Did all the pullup sets. Pushups didn't need modification. Did the dips between 2 tall barstools with Theraband stretched between. Those weren't easy! Missed everyone at the box, but Mommy duty calls!

Michele commented on 01-Nov-2010 06:19 PM

Oh yeah, everyone check the Nutrition Blog for another good recipe!

Reed commented on 01-Nov-2010 08:15 PM

Rows-18.9,19,19,19.2,18.9,19.2,19.3,19.6 Did all body weight work as RX'd. The pull ups after the row KILLED! Good job to everyone. Way to fight through those pull ups Candace and good numbers on the row too! Elisabeth you did awesome on your rows, way to push hard all the way through the end.

Elisabeth commented on 02-Nov-2010 06:39 AM

Row between 24 and 25.8 ending with 24.6. Reed thanks for encouragement! My scores would have been much worse w/out you. RB on Dead H and Reverse Grip, Rx'd on Kipping all sets. Rx'd on first dips and red band on rest of sets. rx'd on all push ups.

Charlie commented on 02-Nov-2010 07:14 AM

on travel in chicago (globo gym w/rower)
row: 20/19.3/19.7/19.7/19.8/19.7/19.8/19.9

corey, clint, i couldn't get sub 19 on my best one let alone sub 18...that is crazy fast.

mixed a little of tuesday's wod: 4 sets of each *5 dead hangs*5 reverse dead hangs*5 kipping*10 dips*5 narrow push ups*5 wide push ups*5 elevated push ups*8 kte
rx'd everything

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Body Weight

WOD

Resisted Body Weight (perform two separate body weight exercises for 3x10 with weight if possible)

KB Swings 3x40 reps (1' interval rest between sets)

Mobility Emphasis (continue to work on mobility/flexibility of most restricted movement)

Post weights and times for intervals to comments

Enroll for Krav Maga in the front office!

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Tina Neuwirth commented on 10-Aug-2010 08:38 AM

Did the first two movements, but ran out of time for the KB swings. I'm kinda bummed, because I like KB swings! I did weighted push ups, 10# x 3 sets. I could have gone heavier, but I was having a hard time getting the weight to stay, so I just stayed at that. And did weighted OH step ups (10 each leg) with the 45# bar at the 18" table at work...much harder than I expected it to be this AM! Have a good WOD today everyone.

Elisabeth commented on 10-Aug-2010 11:00 AM

Toe to bar 3x10- (one set w/ 5#on feet), Knees to elbow on ground.3x10- 5#on feet. 1pd 3X40 KBSwing 1:23,1:34,2 mins. Wicked workout! Have fun PM class!

Michele commented on 10-Aug-2010 11:17 AM

Weighted pushups 3X10 - 10#,12.5#,15# KB swings 3X40 - 1 pood 1:31, 25# 1:36, 1:29. Much harder than it sounds!!! Get ready!

Corey commented on 10-Aug-2010 08:20 PM

3x10 reverse grip deadhang pullups. Weighted lunges 3x10 each leg 35# first set, 45# last two. 1 1/2 pood KB - 1:22, 1:20, 1:16. Got faster as I got comfortable with what I could handle. Will go out faster next time.

Coach D commented on 10-Aug-2010 09:47 PM

WOD: 5 rds of 155# Ground to overhead(did clean/push press) 5 reps, WB 20 reps-11:05. KB Swings 1.5 pd, 1:10,1:12,1:28. Great work by all. Remember to pursue intensity even in a body weight strength wod!

Pam commented on 10-Aug-2010 09:49 PM

Unable to make it to the box tonight, but I was able to get out and run. Ran for 22 minutes with one minute break. Unfortunately I do not have any devices that can track distance so I have no idea how far but imangine it being about 2 miles. I am going to drive it tomorrow and see. I am hoping it was more than 2 miles because I was running at a good pace.

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