Row, Row, Row Your Boat

Wednesday’s conditioning workout is straight from CrossFit Endurance.  It’s time priority, monostructural, cardiovascular conditioning!  Interval training, with a twist.  The distance and rest are set, but instead of a set number of intervals the number you’ll be performing is determined by your fitness level. There’s no reason not to sprint each 200m piece, since you immediately get a 30 second break. Pull hard, pull fast, and see how many meters you can cover.

October 20th, 2010

Strength: Overhead Squat 5-5-5-5-5

WOD: AMRAP 20
200m Row
30 second Rest

Announcements

Work on your agility, coordination, and balance.  Join your CrossFit Fenway friends at the Havana Club in Central Square on Saturday, October 23rd at 9 PM, for a night of salsa dancing, socializing, and fun.  Lessons and libations are available to help you learn the moves.  Like any WOD, proper footwear can help performance, so try to avoid rubber-soled shoes that will grip the floor and make turning more difficult.

The Beast of the East throwdown at CrossFit New England is Saturday, November 6th.  Our athletes are getting ready.  Mark your calendars, and get ready to come cheer on your CrossFit Fenway teammates.

Compete in the most physically demanding obstacle course available on Saturday, November 13th in Marshfield at Ruckus Boston 2010Stephanie Schneider is helping to organize the CrossFit Fenway team.  Please contact her if you’d like to participate, as discounts are available for teams.

31 thoughts on “Row, Row, Row Your Boat”

  1. OHS — let’s not speak of this right now.

    WOD — 15 rounds. Thanks JT for helping on form; I’m actually looking forward to the next erg-centered WOD so I can try again…

  2. OHS: 30 kgs.

    WOD: 15.5 rounds. Would have preferred some kind of granny seat on my rower this morning as those hard gray ones are not very kind to the glutes!

  3. OHS: 60kg

    Big help from Aaron getting my hand position down – wouldn’t have gotten thru the last 5 reps without it.

    WOD: 16 rounds even

  4. OHS: 5 @ 30kg, 3 @ 35kg. Previous 3 rep was 27–feeling good about that.
    WOD: 15 rounds left me a tad grumpy. I had the 5:30 girls as my motivation, but just couldn’t beat them. However, came to the conclusion that I could beat Mikko Salo in pie-making, so I’ve got something…

  5. OHS: 40kg. Could’ve done more weight, but quite simply ran out of time. Surprising to me that the OHS is just as much about leg muscle as it is balance. And since my balance sucks, it’s tough to keep on my feet.
    WOD: 16+ rounds.

  6. Team WOD at Crossfit Center Mass with wife. Time: 27:07

    Team WOD
    In Teams of 2:

    For time:
    95lb/65lb Thrusters, 40reps
    Rope Climb, 10 ascents
    1mile run

    95lb/65lb Thrusters, 30reps
    Rope Climb, 8 ascents
    800 meter Run

    95lb/65lb Thrusters, 20reps
    Rope Climb, 6 ascents
    400 meter Run

    One person works at a time and can’t start work until both are finished with run.

        1. Intern Logan has our ropes. As soon as he gets his butt back to the facility with them, we’ll have you climbing them. Be careful what y’all wish for…

  7. OH Squat: 52kg, 57kg (failed on fifth rep)… I failed, so of course I went heavier, 61kg (failed on 4th rep). My prior 3 rep max was 52kg so I did set a PR there by 9kg!
    WOD: I really need to read these blog posts better before I do a WOD on my own. For some reason I read 250m and not 200m. I did 14rds and had 18 seconds of rest at the end. Consistently hitting 50 and 51 seconds per round.

  8. Pingback: Paleo Potluck | CrossFit Fenway

Leave a Comment

Your email address will not be published. Required fields are marked *