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Friday 180713
For time:
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m rowScroll for scaling options.
Post time to comments.Related:
• CrossFit WOD 180713 Tips With Rory McKernan
• Rowing: Back Angle
Wednesday 180627
For time:
2,000-meter row
1-mile run
2,000-meter row
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Post time to comments.
Related:
• CrossFit WOD 180627 Tips With Rory McKernan
• Read: Row Pro: Calories Vs. Meters
Monday 231211
Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.
Run Ski Run
For time:
Run 1 mile
Ski 500 meters
Run 1 mile
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Goal: 20 minutes of work.
Run Swim Run was a 2017 CrossFit Games event where athletes ran a course around the venue and swam in Lake Monona in Madison, Wisconsin. In today’s workout, we’re replacing the swim with the ski erg.
This workout is about aerobic capacity and technical endurance. The ski erg will feel like a nice break but be careful not to become complacent.
To improve your run pace, focus on posture. Imagine a string holding you up from the top of your head pulling your neck up and lifting your chin. In contrast, your shoulders should feel lower and your hands relaxed.
If you did the running intervals two weeks ago, you’ll have a good idea of your speed. A trick for this one could be to average your times on the 400-meter runs and add 10 seconds to your pace in order to sustain the effort for the next mile.
Scaling:
Intermediate option:
For time:
Run 1,000 meters
Ski 500 meters
Run 1,000 meters
Beginner option:
For time:
Run 800 meters
Ski 350 meters
Run 800 meters
To build cardiovascular endurance, adjust the distances to allow jogging, running, or walking within the time domain. The running should take no more than 16 minutes in total. Move continuously on the ski erg. Aim for no more than 4 minutes on the ski erg.
Resources:
Metabolic Conditioning
What Is Fitness? Part 2: Metabolic Pathways
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill
Find a gym near you:
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Related:
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
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Post total distance rowed to comments.
Related:
• CrossFit WOD 180107 Tips With Rory McKernan
• Rowing
Friday 180518
Triple 3
For time:
3,000-m row
300 double-unders
3-mile run
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Post time completed to comments.
Compare to 140724.
Related:
• CrossFit WOD 180518 Tips With Rory McKernan
• You and Mat Fraser Vs. Linda and Triple 3