Today we are doing a classic CrossFit workout, Fight Gone Bad.
We coaches get asked lots of questions on how best to row for this workout.
Should the damper be higher?
Should your strokes per minute be as high as possible?
Here's an excellent video on how to optimize your rowing and get the most calories possible. Good luck and row hard!
Endurance is one of the 10 physical skills we seek to develop in our CrossFit training. Endurance is simply our ability's ability to use oxygen. Most of use think of endurance as long slow distance training. Most folks who don't do CrossFit think of endurance as fitness. It's an important component of fitness, but it's not the sole indicator of fitness.
Today we are working on our endurance with a long row. Today's performance tip is how to breath better while rowing. Breathing is something we do naturally, and we can improve it with some practice.
A good breathing pattern while rowing is very important. Watch Shane Farmer's video for some good breathing tips. He offers a challenge at the end of the video. Reply to comments if you want to take on this challenge.
Balance is one of the 10 physical skills we seek to develop in our CrossFit training. Most of us can balance perfectly well on two feet. But, what happens when we find ourselves upside down?
Many of us prefer to be right side up, but at any time in your life you might find your world turned about. What if you fall off of something like a ladder or roof. What if you have a car accident and your car flips? What if you have an epic ski fall and land upside down in the snow? Would you have the balance and proprioception to right yourself?
CrossFit encourages all of us to get upside down. We train this skill regularly in our gym. Everyone starts with downward dog and then progresses to a handstand against the wall. Eventually, we make our way into a freestanding handstand and then handstand walking.
CrossFit extolls the value of handstand progressions because:
"Being upside down exposes the athlete to what is for many, a brand new world. Psychologically, physically, and physiologically, inversion is otherworldly. We spend roughly two thirds of our life upright and one third in repose. When upside down most of us lose our breath, orientation, and composure. What this portends for an athlete upended by opponent or accident is calamitous. The difference between tripping and landing on your feet versus knocking your teeth out is profound.
Many, many of you have the goal of pull-ups. Of course, you must have the strength to be able to do a strict or dead-hang chin-up or pull-up before you can move on to kipping pull-ups. However, you can start working the basic kipping positions. We do this all the time when we work hollow holds, superman holds and back to bellies.
The kip is driven by the shoulders and hips. It starts by alternating between a hollow hold and superman while hanging from the bar. Watch today's Technique Tuesday video for tips on controlling your swing and the magical moment when you pull your chin over the bar.
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!