Rowing 5K or Head Race Preparation – 600 Power Strokes

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

Was Murph Worth It?

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?

Training Through Hurricane Sandy–Minimum Effective Dose

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

WOD: Pistols, Planks, Squats, and Slashes

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