Archives for CFSB Row Club

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We are encouraging our members to form teams of 4 and participate in the Iron Oar Challenge.

The Iron Oar Challenge is an indoor rowing event designed to support the Special Operations Warrior Foundation. Take the challenge anywhere there is a Concept 2 ergometer, push yourself, and support our nation’s warriors and their families.

THE 2015 IRON OAR CHALLENGE WILL TAKE PLACE ON FEBRUARY 21ST & 22ND, 2015.

We suggest the 4 person 10,000 meter relay team option and will program this for the gym on one of the above days.

Read all about this amazing and inspiring Challenge. By visiting www.ironoar.org

SIGN UP TODAY!

You crushed the Skeleton Crew Challenge Now Take on 100k or 200k in the Holiday Challenge!

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The fun starts November 27th. Here is what you need to do:

1. Go to log.concept2.com and create a profile for your online log book with Concept 2. YOU MUST DO THIS TO TRACK YOUR METERS! Make sure to choose your gym for affiliation. If you did this for the Skeleton Crew Challenge then you are good to go – just log in as normal.

2. From Nov. 27th – Dec. 24th set a goal and row 100K or 200k. Record your results daily in your online log book.

3. Check out our weekly Row Club WODs or visit 2 of our favorite sites for workout options
www.ucanrow2.com
www.concept2.com

4. Visit our friends at UcanRow2 for all things indoor rowing!

Here is why you need to do this Challenge are the same reasons I gave for the Skeleton Crew Challenge with one addition:

1. Setting and accomplishing goals is habit. You need to take on a big hairy goal and prove to yourself you can see it through. Yes it will challenge you. Yes there will be days you don’t want to do it. But you will exit the challenge with more self confidence and an enthusiasm to take on what comes next.

2. Your rowing technique sucks. Yes – you King of the excessive lay back and Queen of the early knee bend! Get someone to film you then compare it to the video below. The only way you are going to improve is if you work on it. You can literally go from good to great on the rower in a week if you focus on proper technique.

http://youtu.be/euE85LB1va0

3. Rowing makes you a better person. From a conditioning standpoint it’s hard to beat a rower for efficacy and safety on the joints. It’s a total body workout and builds capacity across all energy systems. If you want to be a better athlete, be more fit, be more attractive – row more!

4. You have a friend that needs this more than you and they will only do it if you do it. Be an inspiration and fills someone’s bucket by getting them to do something good for themselves with this challenge. You can’t go wrong paying it forward!

5. Offset those Holiday calories!

Coach Jeff

Coach Jeff Prejean is a Certified Concept 2 Rower Instructor at CrossFit SouthBank. His current row world rankings for his age group and weight class are as follows:

500m Row 1:22.9 Rank: 23/352
2K Row 6:36.5 Rank: 27/629
30 min Row 8181m Rank: 30/406

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South Bank Runners,

We’re approaching the highest mileage on your long runs. How are you feeling? Continue to play with your nutrition and clothing on your long runs so that you have the perfect plan for whatever mother nature delivers on race day.

  • Make sure to MAINTAIN GOOD HYDRATION during the week and not just for long runs. Its easy to get busy and go all day without drinking water. I suggest that you carry a bottle with you all day long and drink it.
  • The holidays ARE HERE! Remember your goal and DO NOT OVER INDULGE. Running really S*%#s with a hangover. (from alcohol or food)
  • Try not to get sick. Be mindful of crowds and wash your hands very often. At the VERY FIRST signs of a cold…ZYCAM works like magic to ward it off. You may want to purchase some to have ready. 

Week 9:

Monday: CrossFit only

Tuesday: CrossFit only

Wednesday: CrossFit only

Thursday: One hour run @ 70% (Run at a pace that feels good.)

Friday: CrossFit only

Saturday / Sunday: REST one day and Run the other day for 90 minutes @ 70%. (Stay at a comfortable pace but try your best NOT to WALK.)

The Calvary TURKEY TROT is a great 5K and you can do that on Thursday and just add to it before or after. 

Happy Thanksgiving! You guys are doing so well! Keep it up!

L

 

Skeleton Crew Challenge In The Books!

The challenge was simple but not easy: Row 31,000 meters in 7 days! We’ll if there was any doubt our community can respond to a challenge there shouldn’t be now. Your CFSB coaches are so proud of the dedication showed last week as slowly but surely the meters were rowed and the best of our community shined through. It was great to see the mutual support with this group as many rowed extra meters to support their fellow CFSBers!

If you gained nothing else folks know that you are capable of amazing things. You have proven you can take on things seemingly impossible and blow it out of the water. Great job and on to the next Challenge right?

The Holiday Challenge runs from November 24th through December 27th – anyone care to take on 200,000 meters? Yes – you can do it!

http://log.concept2.com/challenge/events/holiday.asp

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All right folks – the 2014 Skeleton Crew 31,000 meter challenge starts this Saturday.

A few Key Reminders:

1. Read the previous post on this challenge and be sure to set up your on-line log book.
2. Try to stick to the 7 day plan as it is designed to get you to 31,000m without you having to worry about programming
3. Record any rowing you do for the next 7 days – including warm ups and cool downs. It all counts!
4. If you miss a day don’t sweat it – you can make up the meters and we are here to help if you get behind.
5. Rest periods can be active rest (easy rowing i.e. more meters) or off the rower – your choice.
6. This could be all of the training you do for the next 7 days and that would be just fine AND effective!

Here are the workouts:

Saturday Oct. 25th
3 x 15 mins of easy rowing
Rest 3 mins

Sunday Oct. 26th
6 x 5 mins at a moderate pace
Rest 2 mins

Monday Oct. 27th
2k Row x 3
Rest 5 mins

Tuesday Oct. 28th
5 x 500m
Rest 2 mins

Wednesday Oct. 29th
30 – 45 mins of easy rowing

Thursday Oct. 30th
5k Row for time

Friday Oct. 31st
Row remainder of meters needed in one or two sessions

Yes – that means you! Get your butt on that rower and make 31,000 meters happen this month!

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Here is the Challenge: Row 31,000 meters as part of the Concept2 Skeleton Crew Challenge from Oct. 25-31st!

The fun starts this Saturday. Here is what you need to do:

1. Go to log.concept2.com and create a profile for your online log book with Concept 2. YOU MUST DO THIS TO TRACK YOUR METERS! Make sure to choose your gym for affiliation.

2. Beginning Saturday and through Oct. 31 row at least 31,000 meters. Record your results daily in your online log book.

3. Follow the 7 day row plan found here at CFSB Row Club and you will have no trouble reaching 31,000. CFSB members can you normal class time as well as open gym time to complete this work. Feel free to make the row workouts your entire week of training or use it as extra work

4. Visit our friends at UcanRow2 for all things indoor rowing!

Here is why you need to do this Challenge:

1. Setting and accomplishing goals is habit. You need to take on a big hairy goal and prove to yourself you can see it through. Yes it will challenge you. Yes there will be days you don’t want to do it. But you will exit the challenge with more self confidence and an enthusiasm to take on what comes next.

2. Your rowing technique sucks. Yes – you King of the excessive lay back and Queen of the early knee bend! Get someone to film you then compare it to the video below. The only way you are going to improve is if you work on it. You can literally go from good to great on the rower in a week if you focus on proper technique.

http://youtu.be/euE85LB1va0

3. Rowing makes you a better person. From a conditioning standpoint it’s hard to beat a rower for efficacy and safety on the joints. It’s a total body workout and builds capacity across all energy systems. If you want to be a better athlete, be more fit, be more attractive – row more!

4. You have a friend that needs this more than you and they will only do it if you do it. Be an inspiration and fills someone’s bucket by getting them to do something good for themselves with this challenge. You can’t go wrong paying it forward!

If you still won’t do this then I can’t help ya!

Coach Jeff

Coach Jeff Prejean is a Certified Concept 2 Rower Instructor at CrossFit SouthBank. His current row world rankings for his age group and weight class are as follows:

500m Row 1:22.9 Rank: 23/352
2K Row 6:36.5 Rank: 27/629
30 min Row 8181m Rank: 30/406

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ROW CLUB

6:30pm Tuesday

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

7am Saturday

4 x 6 min / 2 min easy
Row four 6 minute pieces. Row for two minutes at light pressure between each piece.

Row Club

Tuesday 6:30pm

4x750m
Row 1 minute light pressure between intervals

Saturday 7am

2-3-4-5-4-3-2 minute pyramid/2min easy

Set monitor for 35 minutes. Row 7 hard intervals in the pyramid scheme. Row easy for same amount between.

i.e. 2 mins hard/2min easy/3 mins hard/3 mins easy/….

Post your results on the Whiteboard.

Tuesday 6:30pm:

5 x 500M Row
Row these at the following intensities:
Sets 1&2: 80%
Sets 3&4: 90%
Set 5: 100%

Set a pace goal for this percentages and hold on!

Saturday 7am:

3 x 10 minute pieces
Rest 5 mins between each
Try to maintain the same output each piece

ROW CLUB

Row Club Meets Tuesdays and 6:30pm and Saturdays at 7am

Please sign up at the gym

TUESDAY
4 x 1000m / 2 min easy
Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.

SATURDAY
5 x 5 min / 2 min easy
Row five 5 minute pieces. Row for two minutes at light pressure between each piece.

Post your results on the Whiteboard.

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