For CrossFitters and rowers in the NY/NJ/CT metro area, there is a great indoor rowing event on January 30 sponsored by Don Bosco Prep. The location is easy, it is well-run and on-time, and last year it was one of the top 5 indoor regattas in the US based on attendance. CrossFit boxes are especially … More Ironmen Erg Classic Jan. 30
My box, CrossFit Ignite, did the Jackie benchmark WOD yesterday: 1000m row 50 thrusters @ 45lbs 20 pull ups Honestly, I was coming off of a race on Sunday and hadn’t been doing much CrossFit for the past month, focusing on on-water rowing due to the late start after the long winter. I wasn’t sure … More CrossFit Strategy for Jackie WOD
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?
A lot of people seem to wonder how to get 20 or more points on the rowing intervals during Fight Gone Bad. Here’s a simple formula: Assume it takes 10 seconds of the interval to transition, get strapped in, etc. That leaves you about 5 seconds to get the flywheel up to speed and another … More How to Get 20 Points Rowing During Fight Gone Bad
I’m sure many of you have seen the recent TV ads from Reebok CrossFit, and some of the YouTube videos as well. Personally, I’m prepping for the backlash, and so I thought I’d put my opinion out there in advance. Before I do, I will say that the Fitness Lonnie parody is quite amusing and … More Opinion–Reebok CrossFit Campaign
At the end of October my Crossfit Ignite coach, Steve Macioci, asked me for an idea for a Crossfit rowing challenge for Nov. 1-30. I suggested having the box try to row 1 million meters. This sounded daunting as most people in the box were not accustomed to rowing more than 2K at a stretch. … More Congrats to CrossFit Ignite for Rowing 1 Million Meters in November!
During November Crossfit Ignite has programmed a weekly set of strength and conditioning workouts to let people get comfortable with the movements and push themselves to improve week over week. One of the WODs is perhaps the best rowing-specific strength workout I’ve ever done: WOD: 4 super sets, with 1 min rest of Back Squat … More Possibly the best rowing strength development workout ever