Generation Kill – Metal, Drumming, CrossFit, Rowing

Tonight at DingBatz in Clifton, NJ the band Generation Kill has their CD release party for We’re All Gonna Die on Nuclear Blast Records, with a feature on Sirius Liquid Metal.  I’m fortunate to work out at CrossFit Ignite with their drummer, Jim DeMaria, and their singer, Rob Dukes, of Exodus fame.  Jim is the … More Generation Kill – Metal, Drumming, CrossFit, Rowing

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!

This is your body. This is your body without enough sleep. Any questions?

It’s been a week of stress, travel,  and not enough sleep.  “I can gut it out” is what we all tell ourselves.  “You are a liar!” is how your body responds.  You need the recovery time, you need the mental focus.  The numbers don’t lie, and they are terrible.  A 1:36 split for 125 meters … More This is your body. This is your body without enough sleep. Any questions?

Precision is the key to determining your true max effort on the Concept2

Coming off of Fight Gone Bad and a bunch of snatches and overhead squats, I was feeling pretty cooked today, however I was excited by the CrossFit Endurance short intervals WOD of 10 x 30 seconds at max effort with 2 minutes rest, coming into each piece at full speed.  This translates nicely into 20-stroke … More Precision is the key to determining your true max effort on the Concept2

How to program the Concept2 for Crossfit Endurance mixed intervals

A lot of folks seem to need help on how to program the Concept2 rowing ergometer to track workouts that blend distance and time intervals, as many of the Crossfit Endurance workouts do.  As an example, one of the CFE WODs is “Tosh”: 3 rounds of: Row 250m, rest the amount of time it took … More How to program the Concept2 for Crossfit Endurance mixed intervals