March BN CrossFit Competition

Ability group run supplement

Team Jungle Cat,
 Here's a quick WOD that small teams can use as a great cardio supplement to the routine running of AGRs.

WOD: Teams of 2, 20 min as many rounds as possible (AMRAP) (can also compete by total distance on rower)
1st partner will row
2nd partner will run with 20lb med ball for 400m then conduct 10 wall ball shots before tapping out partner. Teams will continue this rotation for 20mins or until specified distance is met (5k minimun recommended)

Santa Claus Killer

Team, today's WOD will be a good one for those who will be in to get after it. 

20min AMRAP (As many rounds as possible)

5 chest to bar (pull-ups)
10 wall ball shots 14/20lb
15 kettle bell swings 45-60lbs

Leave it on the floor and enjoy.....Dominate!

A Biomechanical Analysis of Rowing

Proper coordination and sequencing of movements will result it efficient, powerful rowing. Joel Martin and Bryan St. Andrews explain.

Rowing requires proper technique to maximize performance. Maintaining correct posture and properly sequencing leg, trunk and arm motion are important aspects of proper rowing technique.

Several research studies have been performed to characterize optimal rowing techniques. Most rowing experts agree that the proper sequence of motion—in order to maximize both stroke power and efficiency—is to start the stroke by driving the legs, then extending the hips, then pulling with the arms last. The majority of the stroke power comes from the legs and trunk. The greatest force exerted on the handle occurs in the first 40 percent of the row cycle.

Interestingly, the general coordination of the legs, torso and arms does not change with an increase in stroke rate. However, the arm-power contribution to the stroke and overall efficiency of the stroke does decrease with stroke rate. These findings suggest that the power developed in the legs and the sequencing of the leg drive to the trunk extension are the most crucial aspects of rowing. Failure to properly sequence motions can compromise how the spine is loaded, which may explain why low-back pain is common among elite rowers.

The purpose of this article is to present the findings from a small study performed at CrossFit Nittany, which quantitatively describes the rowing technique in several of its more experienced members and compares their data to that of a new member with little rowing experience.

"Turkey Killer"

This WOD is dedicated to carving the remainder of your Turkey stuffing off......
Warm-up: Run 1 mile @ 50% 2 mile APFT time or Row 1K at 33-35 SM (strokes per minute)

WOD:
Row 1K 
100 Air squats
2 laps around Audie Murphy

Row 750m 
75 burpees
2 laps around Audie Murphy

Row 500m
50 box jumps
2 laps around Audie Murphy

Row 250m
25 wall ball shots
2 laps around Audie Murphy

Row 1 min all out then 1 min all out push ups and 1 min all out sit ups...... 

You'll have the whole weekend to recover, so no need to feel sorry for yourself :)

Post time to comments.....

Tues 27 Nov WOD "No Turkeys"

This one is dedicated to all of us who had our belly's stuffed with Turkey & Ham over the holidays....

With weighted vest 30lbs or IBA with plates

Run x 400m then row for same amount of time it took to run the 400m x4 will give you 1 mile + Row time
Then.....
50 KB swings
40 push ups
30 box jumps
20 wall ball shots
10 pull-ups
5 Cries for help.......

***Scale this workout appropriately to group or individuals physical ability***
Post time to comments!

JC CF competition Nov '12 "Unbroken Promises"

SPC Rod celebrates his win....Great job stud!

Jungle Eaters!

SSG Galloway gettin it in

PFC Fort...worked!

Steel Gators!

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