Sandwiched between two weeks of stressful business travel, I was able to take a weekend in my old home of Sonoma County, California to get in two-a-day workouts and rejuvenate. It was great to get out of the gym in the middle of winter, leave the barbells on the ground, and go up against Mother … More CrossFit Out of the Gym in NorCal
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
It’s a blustery fall day with one week to go before the Head of the Charles! I’d like to offer a perspective on some workouts that help prepare rowers for a typical fall “head race,” which is usually 5K on-water. This also applies to CrossFitters who are prepping for 5K or 6K time trials on … More Rowing 5K or Head Race Preparation – 600 Power Strokes
On Veteran’s Day (Monday) our box did the “Murph” memorial WOD, which is the CrossFit version of a “Darth Vader” row: 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run It was a long workout (46:23), and of course the push ups were my Waterloo. It wasn’t intense, just … More Was Murph Worth It?
Many of us on the East Coast are preparing to submerge for a week of rain and lost power with Hurricane Sandy, and possible an early end to the fall rowing season based on experience with Hurricane Irene last year. How do you fit in training given the flurry of preparations and the fact that … More Training Through Hurricane Sandy–Minimum Effective Dose
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