8 Rounds of:
Rest as needed between rounds. Your goal is to remain as consistent as possible across all 10 sets.
Check out this video of Coach Nick or Nick’s Dad rowing. While the 250’s will have much higher stroke ratings, your technique should stay intact. Remember, Technique = Efficiency
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compare to 11.05.09
Jes Liao recently came to CFSBK for a 7am class with Coach Shane. She travels a lot and reviews gyms on her blog. See how we did!
SBK Article Re-Post!
Good Training Habits, Part 1
While it’s our responsibility as coaches to teach you movement, program intelligently and keep you safe, it’s your responsibility as athletes to develop good training habits. Here is an overview of three great habits that will significantly enrich your training experience.
Be Proactive With Your Movement Prep
Everyone needs to do a little personalized maintenance on their bodies. Even 10 minutes of DIY movement prep before class can go a long way in keeping you fit and pain free. After you’ve signed in and changed, take advantage of the time you’ve got and start moving. Warm-up
Row an easy 300-500m on the erg. Get your heart rate up a little and try to get a light sweat going. We recommend holding 20 strokes per minute and rehearsing good form.
Many of us know where our tightest areas are, they’re the ones that make it difficult to squat below parallel or press a barbell overhead. Spend 5-10 minutes stretching out or doing some soft tissue work (foam roller/LAX ball etc) on your “problem areas”. If you don’t know where to begin, ask a coach what you should be prioritizing and we’ll help you out. We also regularly refer our members to the MobilityWOD Blog. This is great resource for folks who need simple, effective strategies to help them move better.
Log all your Workouts
Training without logging is like driving without a road map. You don’t know where you’ve been or where you’re going. Taking notes on each training session helps you track your progress and helps us make informed decisions about how to assist you in choosing weights and scaling movements. Each day should list some quantitative and qualitative notes about your training session. Here is an example:
10/17/10 Sunday, 10am
200m jog, LAX ball’d both hips and glutes
Group Droms, clean and jerk practice @ 65lbs
3 Rounds for time:
6 Clean and Jerks, 85lbs
12 Ring Rows
cooled down on Foam Roller.
Right knee bothered me a little first run, then felt fine. Clean and Jerks felt really heavy but good. Less rest between movements next time.
You can track your workouts in a journal or on line. Us coaches LOVE to read the details of your workout in the comments section. It gives us a deeper perspective into your training and the programming in general.
Start Slow and Maintain Perspective
We take our training seriously at CrossFit South Brooklyn and with that comes with a good deal of responsibility. Our movement pool uses serious strength and conditioning exercises in order to develop a broad, inclusive fitness. If we don’t treat these movements and workouts with respect, training plateaus and injuries are sure to follow. The best way to ensure your success and training longevity with us is by starting slowly and developing a rock-solid technical base. In fact, the first few months you start CrossFit, intensity should not be a significant concern. The movements are potent enough that just consistently performing them will create a favorable adaptation. After you feel really comfortable with most of our exercises and have a working knowledge of your weights, only then should you start ramping up the intensity.
Training with a life long perspective is incredibly important, remember that you’re here to build yourself up not break yourself down. Scaling workouts properly, listening to your body and checking your ego at the door will allow you to workout successfully for years to come. Most importantly, have fun with this stuff and enjoy the process.
My Conversations: What I am “Listening” For Dan John
What Being Strong Is Teaching Me Dana’s Blog, Derby City CrossFit
The Bamboo Cage: Immobilization and Muscle Pain Better Movement
“Level E” Uneven Bar Movements Montage Youtube