Team W.O.D. Saturday 12/15/18


Team W.O.D. Saturday 12/15/18


Reminder that most Saturdays (unless Bring a Friend Free or Hero WOD Saturdays) we offer a 30 minute skills class after our 9am group workout, from 10-10:30am! Each Saturday is different. This Saturday will be overhead squats.

It’s a chance to work one-on-one with a coach on specific movements that you may not have time to achieve or practice during regular group workouts, or have the knowledge of how to advance in that movement.  Alongside this we offer “Development Training”, where our coaching team works one-on-one, in private sessions with athletes to support their health/fitness goals. Click here to learn more!

We aim to meet our CFR members in their personal fitness journey as often as possible so they are constantly improving!

Be there if you could some extra help in this particular movement!

#CFRSkills #AlwaysImproving #YouWantItWeHaveIt #OHS

Team Conditioning WOD – no time cap

For Time:
10,000/7,000 Meter Row (male/female)

Teams of 3. Switching Every 250 Meters.

Post total times!

Teams of 3 will take on the 10/7k row. Only if all female team can you complete the 7k row. Coed teams will still complete the 10k. The break-up strategy is fixed, with one athlete working at a time and switching off every 250 meters. With a 1:2 work to rest ratio, athletes are expected to sprint when it is their turn. Each team member will row 250 meters about 13 times, for a total of a little over 3,000 meters.

Coaches- We have 13 rowers, so if there are more than 39 athletes, you will need to utilize the ski ergs. To make this comparable, for every extra team you have, you need a rowing team to volunteer to complete a max row for 15 minutes, then switch to the ski erg for the last 15, and the other team swap with them and jump on the rower for the second 15 minutes, for max meters altogether, for the total 30 minutes.

We do team sprint style workouts like this to create a feeling and experience that athletes wouldn’t likely reach on their own. The pace that athletes will hold today is likely much faster than what they would typically hold within a normal workout. It is the equivalent of doing wind sprints with friends as opposed to running a 5k alone. Sprinting not only raises fitness, but also raises the standard of what athletes know they are capable of once they get back to steadier state workouts.

Rowing Technique

While it is important to bring the intensity today, we don’t want to do so at the expense of a poor posture on the seat. It is common to see athletes round their upper back to reach the handle in a few inches further. Keeping the chest tall with the shoulders down and back better allows athletes to use the legs first, which results in a better looking and more powerful stroke.

There are 40 transitions in and out of the rower during today’s workout. Going a few seconds faster or slower on each can have a big impact on the final time.

We want to find a balance between fast transitions and staying connected to the machine. We can strap in tightly each time to keep the feet in contact and implement the following to get out quicker:

Press down on straps
Pull toes towards you while pressing down
Kick feet up
Pull feet out

Doing this quickly allows the next athlete to get in there with no issues. Watch video [here]( for a demo.

Another way to speed up transitions is to simply place the handle in the holder each time and to exit on the same side. Passing off the handle to the next partner can be awkward and time consuming. Knowing where the handle will be and which side the buddy in front of them will exit can save precious seconds.

Sometimes there are days we think through a number of things to get the most out of a workout. This is not one of those days. The strategy today is that there is no strategy. This is a fantastic opportunity to turn the mind off and focus simply on effort. As long as athletes are giving it their all and transitioning quickly, the rest takes care of itself.


*Each Saturday we offer a 30 minute skills class after the 9am group workout!  Each Saturday is different. It’s a chance to work on specific movements that you may not have time to trial during regular grouped workouts, while also getting one on one coaching.


Look at…

  • Loosening up the shoulders, hips, and ankles, with possible wall or squat therapy
  • Keeping a vertical torso
  • Arms stacked overhead with active shoulders and shoulder blades locked
  • Hips are brought back and down, keeping weight in the heels and/or balanced over the mid foot
  • Keeping the core tight and chest up