It’s been a while since I updated this blog, but recently I did some testing at CrossFit Ignite on how to come up with equivalent WODs for those who want to or need to use the Assault Bike / Airdyne instead of the Concept2 rower. Here’s what I found, which corroborates the findings in this … More C2 vs. Assault Bike Calibration
Workout will be 10-20 minutes of technical coaching, during which we will do about 2500 meters of rowing, including drills for the finish and arms away motion, and a few 20-stroke pieces to warm us up. WOD will be 6-8 x (1′ on, 1′ off) – see the CFI Rowing Club page for additional details.
Now that East Coast head racing is pretty much over and we are in the transition time between fall and winter, a bunch of Dartmouth alumni are doing a 10,000 Russian kettlebell swing challenge during the month of November. The basic program is to break it down into 20 workouts of 500 swings each at … More The 10,000 Kettlebell Swing Challenge
Here’s a killer WOD to do before eating lots of sweets and sitting around the Christmas tree, inspired by the “12 Days of Christmas.” 1200m or 120 strokes / 120 seconds rest 1100m or 110 strokes / 110 seconds rest 1000m or 100 strokes / 100 seconds rest 900m or 90 strokes / 90 seconds … More 12 Days of Christmas Indoor Rowing WOD
Hang power snatch 5 x 3. 15 min AMRAP: 10 kettlebell swings @ 71lb, 10 burpees, 10 ring dips. 7 rounds + 20 reps Marc Monplaisir
C2 warmup: 3000m, half pressure, plus 30 20-stroke pieces at full pressure. Back Squats: 10@135, 10@135, 5@185, 5@185, 3@225, 3@225, 3@225. Pistols: 2×20 each leg. Planks: 3x Tabata 8x(20’on, 10’off) each of Regular / Left Side, Right Side, then 1 set of Tabata back extensions on a ball. Slashes on pulley machine: 10 right, 10 … More WOD: Pistols, Planks, Squats, and Slashes