Schedule Change due to the CrossFit Games (Thursday 24th -Sunday 27th July):

 

San Jose

 

Closed Half Thurs (after noon class) - Sunday

 

Santa Clara

 

Closed Half Thurs (after noon class) - Sunday

 

Mountain View

Closed Half Thurs (after noon class) - Sunday
 
Redwood City
 
Thursday full schedule, Fri noon and 4.30pm only. Closed Sat/Sun
 
 
Coming to the Games!?
 
If you are a member of ANY of our NorCal gyms and you are coming to the games, we want to be able to get hold of you while we are down there to let you know where our crew will be etc! Please email scott@norcalcrossfit.com and he will put you on his contact list!
Thanks!
 


 
 
 
 
 
 
 
 

 

 


Posted on June 5, 2014


NorCal CrossFit June. 6th 2014

 

ROWING

In today’s workout, you’ll be asked to perform tabata rowing. The trick here is going to be getting as fast a start as possible In order to make the most of each 20-second interval. Strategy going into this is going to be super important.

Here is a great quick CrossFit Journal video on the flying start on the rower and how it can benefit you for these quick interval sprints:

A critical workout strategy, the rowing sprint start gets the flywheel spinning quickly so there is no fight to bring down the split time. 

The sprint start is a five-stroke sequence:The three-quarter-slide stroke.The half-slide stroke.Another three-quarter-slide stroke.Two full strokes.In the video, Farmer explains how "You need to know how to come out of the gates nice and strong to get yourself set up for the remainder of the piece.” This will be especially important because 20 seconds isn’t long to really get moving for each tabata.

Take some time to listen to Farmer’s tips, and come on in ready to take on the rower and maybe even smash your old 500 split time. Set a goal for meters per tabata interval, and work to not let yourself drop any lower. Holding pace is going to be the key to getting the most out of today’s finisher! Enjoy!

WORKOUT FOR FRIDAY

DB Press 5-5-5-5-5

+

Tabata

Rowing

DB Front Squats

 

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Schedule Change due to the CrossFit Games (Thursday 24th -Sunday 27th July):

 

San Jose

 

Closed Half Thurs (after noon class) - Sunday

 

Santa Clara

 

Closed Half Thurs (after noon class) - Sunday

 

Mountain View

Closed Half Thurs (after noon class) - Sunday
 
Redwood City
 
Thursday full schedule, Fri noon and 4.30pm only. Closed Sat/Sun
 
 
Coming to the Games!?
 
If you are a member of ANY of our NorCal gyms and you are coming to the games, we want to be able to get hold of you while we are down there to let you know where our crew will be etc! Please email scott@norcalcrossfit.com and he will put you on his contact list!
Thanks!