Wednesday, March 31, 2010

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

8K Time Trial

easy paddle

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

Monday, March 29, 2010

Wod: Deadlifts & Tuck Jumps

Double under practice.

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

Kettlebell snatch

Sunday, March 28, 2010

Death by HSPU & Pullup


POSE drills

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.

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!

Friday, March 26, 2010

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!

Wednesday, March 24, 2010

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!



Tuesday, March 23, 2010

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:

Distance Time Avg/500m StatusDate AgeWeightTypeComments

761m3:00.01:58.23/23/201050Hindoor rower Interval 6. 3 minutes

521m2:00.01:55.13/23/201050Hindoor rower Interval 5. 2 minutes

510m2:00.01:57.63/23/201050Hindoor rower Interval 4. 2 minutes

270m1:00.01:51.13/23/201050Hindoor rower Interval 3. 1 minute

274m1:00.01:49.43/23/201050Hindoor rower Interval 2. 1 minute

274m1:00.01:49.43/23/201050Hindoor rower Interval 1. 1 minute


Distance Time Avg/500m StatusDate AgeWeightTypeComments

651m3:00.02:18.23/23/201050Lindoor rower

446m2:00.02:14.53/23/201050Lindoor rower

443m2:00.02:15.43/23/201050Lindoor rower

232m1:00.02:09.33/23/201050Lindoor rower

238m1:00.02:06.03/23/201050Lindoor rower

243m1:00.02:03.43/23/201050Lindoor rower Intervals...3X1 min on, 30 sec rest; 2X2 min on, 45 sec rest; 1x3 min on, 2 min rest.