Workout of the Day:
Overhead Squat
3-3-3-3
and then,
For time:
800 meter run
30 Knees to Elbows
30 Jumping Lunges
20 Knees to Elbows
20 Jumping Lunges
10 Knees to Elbows
10 Jumping Lunges
800 Meter Run
Anybody can do it!
The Concept 2 Fall Rowing Challenge
Written by Adam Towle
For most of you rowing is probably not something you immediately gravitate towards, and that is exactly why you should give it a whirl. Try something new, get out of your comfort zone and apply your strength and fitness to an activity that you aren’t super familiar with. There are so many benefits to rowing that you will feel the residual benefits in your workouts and daily life. Now is the perfect time to jump on the rower and find out for yourself how it can benefit your overall fitness.
The Concept 2 Fall Rowing Challenge is a one month challenge to row as many meters as possible. This is a world wide competition against virtual teams, health clubs, and numerous other gaggles of people/affiliations, but the Invictus crew is feisty – as we all learned at the Games. We will keep an eye on the Health Club category of competitors. These are real gyms with real folks pulling for them, just like us.
Every member of the CrossFit Invictus community is eligible and strongly encouraged to participate. You do not have to row fast to be part of the challenge, you just have to get the meters done and report them. You can row from anywhere and your meters will still count, so there is no excuses for those of you who are traveling for work or pleasure.
Wouldn’t it be cool if as a team we could hit 1,000,000 meters over the next 28 days? If we have 50 members row 500 meters a day for 30 days it is 750K meters…thats a lot for a little effort.
I am including a very well put together instructional video on rowing that does a great job of dissecting the various collective movements/portions of a full rowing stroke.
If you would like to participate in this event, all you need to do is:
1. Email me at atowle@me.com stating that you would like to do this and I will sign you up. I only need your First and Last name for this.
2. Simply email me your meters rowed each day in the subject line of your email.
That’s it. Too easy.
If you need any assistance getting signed up to participate in the challenge please don’t hesitate to contact me. If you would like to sign yourself up, please visit the Concept 2 team challenge page. Everyone who is going to participate needs to be signed up by September 30.
Tags: CrossFit Invictus, Our Community
After seeing the awesome efforts I think a goal of 1 million is going to happen if we stay the course. I am thinking that we can bump it up to 2 million and or just go an hunt down the Crossfit rowing teams like a Honey Badger to a snake!
Every time I see a new rower signed up or someone logging more meters I feel the need to get on the rower and do more!
To track the Fall Rowing Challenge please visit this site.
http://invictusenduranceevents.blogspot.com/
Thanks.
Rowed 5K this morning and felt sea sick afterwards.
AND had my mental game challenged when George brought in the puppy in the middle of my rowing. It took everything I had not to jump off the rower and go get kisses (from puppy, not George.)
HUGE props to all the ladies this morning with the overhead squats! We rocked it!
Well unfortunately I am on house arrest today with a sick little boy. I did manage to do the wod however with slight mod. for knees to elbows. I did regular sit ups. My time was 13:14 but i took my dog on the 800m runs and we stopped to poop (ok, just the dog pooped, just to clarify) so i figure those 14 seconds could easily be shaved off for a solid 13 min.
I am still hoping to get the teenager to babysit after the doctor visit so i can come in and row!!
Are you sure it was just the dog?
we seem to have a parking lot pooping bandit at the gym…I’ve got my eye on you Areba!
LOL!!!! sshhh… don’t tell!
**and I can’t row today, no teenager to watch the sick boy. She said he has Croup. It’s a viral infection that makes your cough sound kind of like a dog bark! It sounds so painful… poor little thing! Hopefully I can get out tomorrow!
3,000 meters rowed/knocked out this morning for the Team. Headed out to the garage to knock out some more.
Nice job Cynthia and Carla! I am going to jump on for my 2k in an hour or so. And unbeknownst to them, I have two clients that are each going to pitch in with 2k today in about 6 minutes.
I just added another 3,300. I looked at our team stats. Looking good after only two days.
Add me to the list of rowers! I just rowed 5000m, first time i’ve ever rowed that much, have no feeling left in my ass now…
Although I’m having a great time out here on the East Coast, I can’t wait to get home to get some more EMMs on the ergo. Great job to everybody on the challenge.
Its great to be part of your Row team for the Fall Rowing challenge.
We dont have a team here at Diablo Crossfit so Im glad you guys had room for me.
I will do my best to try to average 10k per day.
I did a marathon last saturday ( I think Adam also must have done 43k) cause his meters jumped up big this weekend. I wont be rowing on Friday , Sat , Or Sun due to
the Nutrition cert with Rob Wolf at Monrovia this weekend…
Thanks for letting me Row on your team!!!!
All the Best
Matt F