Training Hard

Tuesday, Dec. 10th 2013 @ 5:15am
Back Squat 7-7-7-7-7 reps E3MOM
185-275-345-345-345
WOD 10rds for time: 10:56
5 Hang Power Snatch @ 135
10 over the box jumps @ 24"

@ 4:40pm
10 min to establish 5 RM thruster w/ axle bar
70(5)-110(5)-160(5)-200(5)
2 x 10 Axle bar OH walking lunge @ 155
2 x 10 L-sit pull-ups
WOD "Dropped Lung" for time: 16:59
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m
25 Thrusters @ 105
Row 500m
25 Burpees
Row 500m

Wednesday, Dec. 11th 2013
Strict Press 7-7-7-7-7 reps E3MOM
100-145-195-185-185
Technique & Strength Work 4 rounds w/ 3 min Rest
1 Push Press @ 225
1 Split Jerk @ 275
3 Push Jerk w/ axle bar @ 200
50 Double unders
WOD 7 rds + 3 C2B
AMRAP 9 min
6 C2B pull-ups
6 T2B
6 Split Jerks alternating sides w/ axle bar @ 165

10 min handstand walk practice

Snatch & Bench Press Complex
Squat Snatch 95(10)-135(4)-155(2)-175(5)-195(2)-175(3)-145(20)
Bench Press 135(10)-225(5)-245(5)-265(5)-275(5)
GHD sit-ups 7 sets x 15 reps


Thursday, Dec 12th 2013
Front Squat 7-7-7-7-7 reps E3MOM
155-225-300-300-300
WOD "Kettlebell Killed the CF Star" 10:41
13 Kettlebell Swings @ 70lb
1 Goblet Squat w/ Kb
12 Kbs
2 GS
11
3.....
until you do 1 Kbs and 13 Goblet squats
Total reps 91 Kbs @ 70 and 91 Goblet Squats @ 70

WOD "CF 2 fer 1 WOD" for time: 22:17
Row 800 meters
9-7-5 reps
Ring Muscle-ups
Squat Snatch @ 155
Row 800 meters
9-7-5 reps
Pistols alternating legs
Ground to overhead @ 185
Row 800 meters

Friday, Dec. 13th 2013
GHD sit-ups 10 sets x 15 reps
Roll out + mobility(Yoga)

Training Daze

Friday, Nov. 29th 2013
Row 1k
Bench Press 5-3-2-2-1-1 reps E3MOM
225-275-295-315-335-355(fail)
Hang Power Cleans 3-2-2-2-1-1 reps E2MOM
225-225-245-265-275-295
WOD x 3rds
Buy In = 6 Bar Muscle-ups
5 Bench Press @ 205
5 Hang Power Cleans @ 205
-All unbroken 1) 2:19 2) 2:36 3) 2:38

WOD 3rds for time: 16:02
Run 800 meters (800 ended in driveway had to go into backyard)
15 HSPU
10 Burpees

Row 4k (250m @ 75% & 250m @ 85%) 16:45

Saturday, Nov. 30th 2013
Snatch Work 45 min
GHD sit-ups 5 sets x 20 reps
Box jumps @ 30" snatch stance x 30 reps
Behind the neck pull-ups x 30 reps
Barbell Roll-outs x 30 reps

Sunday, Dec. 1st 2013
1 1/4 Front Squats 4 sets x 3 reps E3MOM
185-225-275-300-300
Reverse Cluster E3MOM
1 power jerk/ 1 clean high pull/ 1 hang squat clean/ 1 split jerk
135-135-185-185-225-225
Squat Clean Practice @ 225 x 12 reps

T-Town Running Club Downtown 2.3 miles

WOD "Danny" AMRAP 20 min
30 box jumps @ 24"
20 Push Press @ 115
30 Pull-ups
4 rds + 15 box jumps

Monday, Dec 2nd 2013
Row WOD
1000m/800m/600m/500m/400m/300m/200m/100m Rest b/w sets
3:50/2:57/2:10/1:46/1:21/1:00/:40/:18
GHD sit-ups 5 sets x 20 reps

Swim 1000 yds with Justin Allen

Back Squat 5-5-3-2-2-1
135-225-275-315-365-395
WOD for time: 13:32 all unbroken
Run 800 meters
8 Muscle-ups
13 Kb swings @ 70
Run 600 meters
7 Muscle-ups
12 Kb swings @ 70
Run 400 meters
6 Muscle-ups
11 Kb swings @ 70
Run 200 meters
5 muscle-ups
10 Kb swings @ 70

Training



Tuesday, Nov. 26th 2013
Low Bar Back Squat
warm-up sets 135(10)-225(5)-275(5)-275(5)
4 sets x 2 reps E2MOM @ 315
Push Press 2-2-2-2 E2MOM
warm-up sets 135(5)-185(3)
225-235-245-255

WOD
Round #1
12 Barbell Thrusters @ 155 unbroken
1 legless rope climb 15'
9 Muscle-ups unbroken
REST 2 min
Round #2
12 Double KB Thrusters @ 2(70lb)
1 legless rope climb 15'
5 Muscle-ups unbroken
REST 2 min
Round #3
12 Barbell Thrusters @ 115 unbroken
1 legless rope climb 15'
15 C2B pull-ups unbroken
REST 2 min
Round #4
12 Double KB Thrusters @ 2(70lb)
1 legless rope climb 15'
15 C2B pull-ups unbroken

Wednesday, Nov. 27th 2013
1hr Stretch/ Roll Out/ Mobility

Squat Cleans 3-2-1-1-1 reps E2MOM
225-245-275-295-320(fail) caught it but fell back
WOD
10 minutes to complete:
20 Squat Cleans @ 205 (2:40)
25 Toes to Bar (3:30)
Row max distance w/ remaining time 6:15 to row 1540 meters

Rowing 101

1. Foot stretchers, if you are coming off of your seat, raise your foot stretchers.
2. Going faster does not mean going back and forth faster.
3. Reach as far as you can toward the machine with the handle.
4. Power comes from the hips and quads.
5. Don’t let the seat hit your heels, if it does, lean forward.
6. Make sure your hands extend before the knees bend.
7. Relaxed grip on the handle.
8. Think one, two, forward then drive.
9. Keep head up and relaxed.

10. Do a quarter, half, and then full stroke to start your row.

T-Town Rowing Contest

CrossFit T-Town

Fastest 500 meter Row
Craig won 1:27

Row 250 meters Drink 20 oz beer then Row 250 meter! Jacob won

Rowing Damper

The damper setting is like how deep you put the paddle in the water. Whether you pull as hard as you can or not is irrelevant. When you select your damper setting you are selecting how deep you are putting the paddle in the water. From there it’s up to you whether you pull the paddle hard or easy and thus go faster or slower. Well what should I set it on? Whatever gets you there the fastest! The shorter the distance and the stronger the athlete the higher number the damper setting should be. The longer the distance and the weaker the athlete the lower the number should be. Concept 2 has said that rowing with a damper setting of 4-5 is most like rowing on the water.

Random rowing wisdom 101

1. Foot stretchers, if you are coming off of your seat, raise your foot stretchers.
2. Going faster does not mean going back and forth faster.
3. Reach as far as you can toward the machine with the handle.
4. Power comes from the hips and quads.
5. Don’t let the seat hit your heels, if it does, lean forward.
6. Make sure your hands extend before the knees bend.
7. Relaxed grip on the handle.
8. Think one, two, forward then drive.
9. Keep head up and relaxed.

10. Do a quarter, half, and then full stroke to start your row.

"Diane"

21-15-9 reps for time:
Deadlift 225lb
HSPU

Yesterday I did this WOD in 2:38
The video is a couple years old and my time was 2:56, wish I would have filmed it again.


Then CFHQ WOD
4 rounds Row 500 meters with 3 min REST between rounds
1:39.4
1:37.4
1:38.5
1:37.4

Consistent

Rowing Intervals Build Technique

This 57 year old pulled a 1:29 split on a :30 max effort row!!!!

Stroke Rate

What is that little number in the bottom left hand corner of the rower monitor? That number is your stroke rate. So what's the stroke rate? The stroke rate is how many times you go back and forth on the rower in a minute. Some people think that a higher stroke rate, gives you a higher speed. But really the stroke rate and speed can vary entirely independently of each other. Stroke rates are more like cadence in running. If I wanted to row at a 2:00 split time (how long it takes me to go 500m), I could do it at 20spm or 30spm (strokes per minute). The power PER stroke is going to be much higher at 20spm than it is at 30spm, however, to achieve that same speed. The cardiovascular impact is going to be higher at 30spm. So, stroke rate can be used strategically. Do I want to give my legs as little rest? Then I'll row at a higher stroke rate. Is it more important I catch my breath? Then I'll lower my stroke rate and increase my power per stroke. When you can control your stroke rate, you will be more powerful and effective overall on the rower.

The Rowing Machine

This is a client of mine that is 56 yrs old. Today, he rowed his first 5k in 23 minutes and broke 2 minutes on the 500m row. He is a rowing machine! Keep up the good work.

Indoor Rowing

Ergometer rowing machines (colloquially ergs or ergo) simulate the rowing action and provide a means of training on land when waterborne training is restricted, and of measuring rowing fitness. Ergometers do not simulate the lateral balance challenges, the exact resistance of water, or the exact motions of true rowing including the sweep of the oar handles. For that reason ergometer scores are generally not used as the sole selection criterion for crews, and technique training is limited to the basic body position and movements. However, this action can still allow a comparable workout to those experienced on the water. Indoor rowing has become popular as a sport in its own right with numerous indoor competitions (and the annual World Championship CRASH-B Sprints in Boston) during the winter off-season.

From Wikipedia

Row, Row, Row, Your Boat

Rowing is one of the few non-weight bearing sports that exercises all the major muscle groups, including quads, biceps, triceps, lats, glutes and abdominal muscles. Rowing improves cardiovascular endurance and muscular strength. High-performance rowers tend to be tall and muscular: although extra weight does increase the drag on the boat, the larger athlete's increased power tends to be more significant. The increased power is achieved through increased length of leverage on the oar through longer limbs of the athlete. Rowing is a low impact activity with movement only in defined ranges, so that twist and sprain injuries are rare. However, the repetitive rowing action can put strain on knee joints, the spine and the tendons of the forearm, and inflammation of these are the most common rowing injuries. If one rows with poor technique, other injuries may surface, including back pains.

From Wikipedia

Rower {Stroke Rate}

What is that little number in the bottom left hand corner of the rower monitor? That number is your stroke rate. So what's the stroke rate? The stroke rate is how many times you go back and forth on the rower in a minute. Some people think that a higher stroke rate, gives you a higher speed. But really the stroke rate and speed can vary entirely independently of each other. Stroke rates are more like cadence in running. If I wanted to row at a 2:00 split time (how long it takes me to go 500m), I could do it at 20spm or 30spm (strokes per minute). The power PER stroke is going to be much higher at 20spm than it is at 30spm, however, to achieve that same speed. The cardiovascular impact is going to be higher at 30spm. So, stroke rate can be used strategically. Do I want to give my legs as little rest? Then I'll row at a higher stroke rate. Is it more important I catch my breath? Then I'll lower my stroke rate and increase my power per stroke. When you can control your stroke rate, you will be more powerful and effective overall on the rower.

Rowing

Rowing, like cleans, can be a movement that goes against our untrained instincts. As human beings, we like to pull on things, whether it is pulling a bar up to us, or pulling a handle on a rower. What actually gets us the best results, however, is using our legs and hips as our main power sources.
Rowing is a chain reaction. It starts from your feet, pressing HARD against the foot plates. Then, as you drive yourself backward, the wave of energy comes up your legs, straightening your knees as you fully extend your legs. The energy then moves into your hips, which pop open in a powerful movement, causing you to lean back slightly. Then, and only then, do your arms, shoulders and upper back contribute the final snap of the bar to the chest.
If you bend your elbows too soon in rowing, it is the equivalent of pulling on the bar in the clean. You have immediately broken the chain, skipping your legs and hips, and depriving yourself of your potential power.
Courtesy of CrossFit LA.com

I really find this article very interesting, because most people use their arms for all of the pull. I personally own a C2 rower and love the thing, but if you are not training with efficiency than why train at all. So think next time you get on the rower at the gym.