Wednesday, March 31, 2010
Buy-in CFE warmup:
10 minutes easy
3 technique drills 8 reps, then accelerate (a couple rounds of each)
A couple of starts.
8K Time Trial
These ergs will be great for WODs, rowing prep and an alternative for running and other exercises.
Monday, March 29, 2010
Sunday, March 28, 2010
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.
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
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.
Wednesday, March 24, 2010
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.
30' walking lunges
15 ring rows
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
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.