discussing rowing strategy?

Workout of the Day

“Baseline”

For time:

500 m row

40 squats

30 situps

20 pushups

10 pullups

Rest, then…

50 burpees for time

Thanks to everyone who came out to the team workout yesterday.  It was a grinder but you pulled it off.  If you did the new year’s team workout, you might want to take a rest day or just come in and do a few rounds of the CrossFit warm-up…

In yesterday’s post, I requested you post your top training goal for 2010, so go ahead and tell us what your aspirations are.

Baseline. Followed by ~30 tire flips. Try to get in on flipping the big ones with a partner or two!

If your Baseline is already below 3:55 (men) or 4:40 (women)
Row 1000 m for time. Then do some tire flipping.

Finish with Max L-sit. Then do 3 more sets of L-sit at 50% of time of max set.

Do you consider yourself an endurance athlete (or an endurance athlete wannabe)? Email brendan@crossfitwinnipeg.com about your passion for endurance training, your goals and what you are doing to achieve your goals. I might be able to help you out now that I’m a CrossFit Endurance Certified coach.

The Bear

“Baseline”

500m row

40 squats

30 situps

20 pushups

10 pullups

Then, 3 rounds:

10 GHD Hip Extensions @ 3010

Max time L-sit or tuck-sit hold

3010 means 3 sec down, 0 sec pause at bottom, 1 sec up and 0 sec pause at top.  This is not for time.  Go straight from the GHD hip extensions to the L-sits, but rest approx. 90 seconds between rounds.