Category Archives: WOD

Rowing the Bar

Posted on May 29, 2012 by

CF Delaware Valley had a fun triplet today and certainly a well-needed rowing day. I could definitely use a rowing technique training to drop a minute or so on my 2K… Strength – 6 x 3 front squats [200 lbs] … Continue reading →

Posted in Endurance, WOD | Comments Off

Memorial Day Stretch

Posted on May 28, 2012 by

A perfect May weekend for Memorial Day and the local parks were packed with runners, bikers and hikers. While some believe you need to have mud for any proper adventure run, I firmly believe any grade over 10% provides the … Continue reading →

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300

Posted on May 27, 2012 by

This WOD was made famous by Mark Twight from Gym Jones who designed the training program for the actors in the movie “300”. Even if you missed the film, this little workout can give you a sense of accomplishment any … Continue reading →

Posted in Benchmarks, Skill Training, WOD | 1 Comment

WOD for Warriors

Posted on May 26, 2012 by

To celebrate Memorial Day, CF boxes tend to prescribe a hero WOD, mostly Murph. Since I already did Murph this week I decided to go for something new and was excited to find the WOD for Warriors project. None of … Continue reading →

Posted in Fundraising, WOD | Comments Off

Doing Overtraining Right…

Posted on May 24, 2012 by

I have a hunch that I’m violating many of Mark Sisson’s overtraining rules… We all have weeks like this. I had a race Saturday then 3 benchmark WODs already and the 4th scheduled next Saturday. Recovery is nice, but I can still walk … Continue reading →