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?

Congrats to CrossFit Ignite for Rowing 1 Million Meters in November!

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!

Possibly the best rowing strength development workout ever

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