8K TT and Erg Heaven!

We have ergs!  Oh, happy day! May a thousand flowers bloom! (8k later)  Ow, oh....

Buy-in CFE warmup:
10 minutes easy
3 technique drills  8 reps, then accelerate (a couple rounds of each)
A couple of starts.
Recover completely

WOD
8K Time Trial

Cash-out
easy paddle
stretching

These ergs will be great for WODs, rowing prep and an alternative for running and other exercises.

Wod: Deadlifts & Tuck Jumps

Buy-in
Double under practice.
Warmups

WOD
3 rounds for time:
10 deadlifts
35 tuck jumps
Post time to comments.

Cash-out
Kettlebell snatch
Stretching

Death by HSPU & Pullup

Buy-in:

Jumprope

POSE drills

Warmups

WOD

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Cash-out

Row easy for 1 hour or 10,000 meters, whichever comes first. 

Post meters and time.

First post at KS&C

Welcome to Keweenaw Strength & Conditioning!  Since Kirsten and I came back from our L1 certs, people have been expressing interest working out with us.  Up to now, all posts have been at my Portage Lake Rowing club blog.  I've imported all of those posts into this blog.  Especially this Winter, we've really broadened out from just rowing to encompass all of our fitness pursuits.  You can look back and chart our progress - winning the Erg Monster, finishing the Bear Chase xc ski race.

Now that we're looking forward to sharing what we've learned with other people, I thought a separate presence was called for.  If you're interested in increased sports performance, or just getting in the best shape of your life, contact us.  Let's work you toward elite fitness!

CFE WOD: 8 x 30:20

This afternoon we went over to Terry's (That's Terry there with Kale the dog) to put more meters in for the the Concept 2 World Rowing Challenge. Our old club, Keweenaw Fitness Center is currently 8th in the world with over 4 million meters!

Along with warmup and warmdown, we did a CrossFit Endurance WOD:

8 rounds of

30 seconds all out

20 seconds rest.

Hello, sprinting!

Dan Onramp 7

Dan was back for more this morning.

After a warmup including an intro to POSE running, todays' WOD was a chipper. That's one time straight through a list of movements for time. At the end, you feel like you've been through a wood chipper.

Run 400m

30' walking lunges

15 ring rows

15 thrusters

15 KTE

80 jumprope

Dan's time: 9:36

We were both overambitious picking out 35# for the thrusters. That's not too much, but after running & lunging on his legs and taxing the rest of him on the ring rows it's another story! We scaled the last few with sand-filled PVC pipe.

Dan is coming along. His squat form has improved along with flexibility, he's feeling better all around. Way to go, Dan!

Ciao,

Charles

CFE WOD: Intervals by Time

Instead of having Kirsten do Murph (she was ready!) We went and put some meters in on the rowers.

CFE WOD for distance:

3 x 1 minute on, 30 seconds rest.

2 x 2 minutes on, 45 seconds rest.

1 x 3 minutes on

The original version is 2 rounds of all that. This amount seemed about right.

The data:

CW:

Distance	Time	Avg/500m	Status	Date	Age	Weight	Type	Comments
761m	3:00.0	1:58.2		3/23/2010	50	H	indoor rower	Interval 6. 3 minutes
521m	2:00.0	1:55.1		3/23/2010	50	H	indoor rower	Interval 5. 2 minutes
510m	2:00.0	1:57.6		3/23/2010	50	H	indoor rower	Interval 4. 2 minutes
270m	1:00.0	1:51.1		3/23/2010	50	H	indoor rower	Interval 3. 1 minute
274m	1:00.0	1:49.4		3/23/2010	50	H	indoor rower	Interval 2. 1 minute
274m	1:00.0	1:49.4		3/23/2010	50	H	indoor rower	Interval 1. 1 minute

KW:

Distance	Time	Avg/500m	Status	Date	Age	Weight	Type	Comments
651m	3:00.0	2:18.2		3/23/2010	50	L	indoor rower
446m	2:00.0	2:14.5		3/23/2010	50	L	indoor rower
443m	2:00.0	2:15.4		3/23/2010	50	L	indoor rower
232m	1:00.0	2:09.3		3/23/2010	50	L	indoor rower
238m	1:00.0	2:06.0		3/23/2010	50	L	indoor rower
243m	1:00.0	2:03.4		3/23/2010	50	L	indoor rower	Intervals...3X1 min on, 30 sec rest; 2X2 min on, 45 sec rest; 1x3 min on, 2 min rest.

Ciao,

Charles