Archive for June 13, 2013

Friday 20130614 Open Workout

Posted: June 13, 2013 by totactfit01 in Uncategorized

UPDATE on Cornhusker CrossFit Fundraiser.  For those who cannot make it to Lincoln on Saturday for the event, we will host a satellite running of the workouts at 0900 Saturday in the TOTF area.  If you would like to donate (not mandatory), the coach on hand will collect.  This is for a great cause and will be some great workouts!  So, either hit up Lincoln, or hit up TOTF Saturday morning!


and now for today’s fun….

rowing crossfit 5th avepic courtesy of Reebok CrossFit 5th Ave



Max Effort:
-750m Row
-500m Row
-250m Row
-100m Row


*Rest 5min between attempts.


Post times for each to Comments/LogWOD


Video courtesy of CrossFit HQ.  As a 2012 Olympic silver-medalist rower, Krista Guloien has a thing or two to say about the erg.

“(It’s) a bit of a torture device,” she says with a smile, “something that we use as a tool and we almost have to learn to love, in a way. It’s not one of the most easy pieces of sporting equipment by any stretch.”

In this video, Guloien offers some tips on how to approach the rower, starting with having a seat.

“Typically, you just want to set yourself up to make yourself comfortable,” she says, also referencing the foot straps and the damper setting.

When rowing, Guloien says she thinks about three things: length, power and connection.

“Rhythm is also really key,” she adds. “So you want to get yourself in a cadence that’s repeatable and something (in which) you’re able to apply pressure equally per stroke over a long period of time.”



Cash Out:

Tabata Roll Out

Go from body part to body part, rolling on one for 20 seconds, taking a 10 second break, then going on to the next.  Ensure you cover your WHOLE body.  If you find an overly tight area, do a few rounds of 20 seconds on it.



Firebreather Piece (Done on your own outside of class):


Find tight areas that you discovered while rolling out and do two mobility drills on this area, 5 minutes per side.