Apr 7, 2012

Posted: April 7, 2012 in Concept2, CrossFit Rowing, Interesting Link, Virtual Team, WOD

Today’s link is to a “How To” video by the head coach of CrossFit Rowing, Shane Farmer. Shane was the instructor at the rowing cert I attended in Dallas and is a member of CrossFit Invictus which is in 30th place worldwide in the CrossFit Games. He participated with the team last year at the games and I think he said he was headed to the regionals with the team again this year.

Check the video, but shhhh… don’t tell your competition. 🙂 You might want to add his blog to your feed aggregator, he is just getting started and it going to be great.

CrossFit Rowing WOD

King Of The Erg

2 Athletes Compete At A Time:

5 Burpee Erg Jumps

300m Row (800m Max)

Win by 5m!  Winner Stays On!

World Erg Challenge – Still going….

March 15th – April 15th – Team challenge for cumulative meters.

CrossFit Endurance – Tues/Thurs/Sat

C2 Row (SUN): 10k TT – Shane told us to come home from the cert and row a 10k. Interesting…

Concept 2 WOD

20 x 20 sec / 40 sec easy

Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

Interesting Link

How to improve your CrossFit Rowing and Destroy WODs – LINK


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