Tried a great rowing/kettlebell WOD today. It was challenging, tough, and combined interval work with a long total duration. I would recommend it as a great potential metcon workout. 10 rounds: 250m row / 2 minutes rest During the 2 minutes rest, perform 50 Russian kettlebell swings After the swings, whatever time is left over … More Great Rowing + Kettlebell WOD
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
This time of year, it is a pleasure to be off the erg and back on the water. Even bad weather doesn’t seem too bad compared to being indoors. The good news is that there’s a lot of emphasis on developing specific power through loaded rowing, either through the use of a bungee wrapped around … More Don’t Forget Your Squats !
Spring is in the air, the docks are going in, but we’re in that weird transitional time in the Northeast when freak snowstorms still blow through. I always go through a type of cabin fever this time of year when the very last thing I want to do is another erg session. I am so … More Snowing and Blowing and sick of the Erg? Get in the Pool!
Check out gold medalist Esther Lofgren’s blog and her advice on CrossFitters prepping for their first 2K test on the C2 indoor rower. When I race on the water, I almost always follow what she calls the “fly and die” race plan. I have always been blessed with a very fast and technically clean starting … More Great Advice on 2K Test Prep from Esther Lofgren
Check this out…Olympic gold medalist coxswain Mary Whipple opening up her Flywheel Studio in the Seattle area, partnering with Microsoft Surface. https://twitter.com/surface/status/293944204843958273/photo/1 Technorati Tags: mary whipple,flywheel fitness,microsoft surface,rowing,indoor rowing,crossfit,concept2
CrossFitters and rowers, I thought I’d do a post on how to actually implement this week’s CrossFit Endurance rowing workout, as it’s a tough one to figure out: Row (TUE): 6:00 of 125m sprints on 0:30, recover 3:00, 4:00 of 125m sprints on 0:30, recover 2:00, 2:00 of 125m sprints on 0:30 A couple of … More How To Implement This Week’s CFE WOD