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I’m digging the rowing drills this cycle so much that I became curious about the history of the sport.

Here are some quickie historical facts about rowing as a sport:

  • The first reference to rowing as a sport, and not simply as a means of transportation, comes from a fifteenth century BC Egyptian funerary carving.
  • In Virgil’s Aeneid V, written between 29 and 19 BC (one of the first known sports novels!), rowing was part of the funeral games for Aeneas.
  • Although there is no official record of when rowing was first brought to America, the first recorded race took place in New York Harbor in 1756. Once rowing was brought to America, it found its way into the sports programs of several of the country’s most prestigious colleges. Since the early 1800s, rowing has been a mainstay on U.S. college campuses and is easily the oldest intercollegiate sport in America.
  • When Yale challenged Harvard to the first intercollegiate boat race in 1852, the sport rocketed to prevalence and, for several decades, outpaced football in terms of popularity.
  • Rowing debuted as an Olympic sport in 1900 (the second of the Modern Olympics), and the United States was finally able to showcase its rowing talents to the world, winning gold in 1900 and again in 1904.

Quickie History of the indoor rowing machine:

  • An Athenian admiral of the 4th century BCE, introduced the first rowing machines as supplemental military training devices. “To train inexperienced oarsmen, wooden rowing frames were built on shore where beginners could learn technique and timing before they went on board ship.”
  • In the 1950s and 1960s, coaches in many countries began using specially made rowing machines for training and improved power measurement. One original design incorporated a large, heavy, solid iron flywheel with a mechanical friction brake.
  • In the 1970s, the Gjessing-Nilson ergometer from Norway used a friction brake mechanism with industrial strapping applied over the broad rim of the flywheel. Weights hanging from the strap ensured that an adjustable and predictable friction could be calculated.
  • The first air resistance ergometers were introduced in 1980 by Repco.
  • The Concept2 ergometer was introduced in 1980 by the Dreissigacker brothers. The first, the Model A, was a fixed-frame sliding-seat design using a bicycle wheel with fins attached for air resistance. The Model B, introduced in 1986, introduced a solid cast flywheel (now enclosed by a cage) and the first digital performance monitor, which proved revolutionary.
  • Per Concept 2, below are the world records for indoor rowing (erg) distances:
    • Weight Classes for reference:
      • Lightweight Women: <= 135lbs (61.5kg)
      • Heavyweight Women: > 135 lbs (61.6kg)
      • Lightweight Men: <= 165lbs (75kg)
      • Heavyweight Men: > 165lbs (75kg)

      :

Event Gender Age Weight Class Time Name/Country Year
500m M 19-29 Lightweight 1:21.5 Miłosz Jankowski/POL 2015
500m F 19-29 Lightweight 1:38.8 Nicole Dinion/USA 2014
500m M 19-29 Heavyweight 1:13.7 Bernhard Pfaller/AUT 2009
500m F 19-29 Heavyweight 1:26.6 Cissi Velin/SWE 2016
500m M 30-49 Lightweight 1:22.3 Mitch Perley/USA 2016
500m F 30-49 Lwt 1:33.4 Sam Briggs/GBR 2016
500m M 30-49 Hwt 1:10.5 Leo Young/AUS 1991
500m F 30-49 Hwt 1:29.1 Renate Duplessi/USA 2013
2000 M 19-29 Ltw 5:56.7 Henrik Stephansen/DEN 2013
2000 F 19-29 Ltw 6:54.7 Ursula Grobler/USA 2010
2000 M 19-29 Hwt 5:38.3 Rob Waddell/NZL 1999
2000 F 19-29 Hwt 6:25.0 Olena Buryak/UKR 2015
2000 M 30-49 Lwt 6:06.4 Eskild Ebbesen/DEN 2004
2000 F 30-49 Lwt 6:56.7 Lisa Schlenker/USA 2000
2000 M 30-49 Hwt 5:36.6 Rob Waddell/NZL 2008
2000 F 30-49 Hwt 6:28.8 Sarah Winckless/GBR 2004
6000 M 19-29 Lwt 19:25.5 Tycho Muda/NED 2015
6000 F 19-29 Lwt 22:02.2 Michelle Sechser/USA 2014
6000 M 19-29 Hwt 18:03.1 Martin Sinkovic/CRO 2016
6000 F 19-29 Hwt 21:05.5 Ieva Adomaviciute/LTU 2015
6000 M 30-49 Lwt 19:34.9 Will Daly/USA 2014
6000 F 30-49 Lwt 22:15.0 Ank Hobbes/NED 2004
6000 M 30-49 Hwt 18.16.8 Eric Murray/NZL 2015
6000 F 30-49 Hwt 22.12.8 Marilyn Taylor/CAN 2003

Keeping having fun with the drill sessions and may your rowing ever improve.


 

Friday’s Workout
Recovery: Practice

A) FQL
5-5-5-5-5
Box squats

B) EMOM 20
Odd: 5 Strict Ring dips
Even: 5 Strict pullups

Saturday’s Workout

“Killer Kettlebells For Three”

FT as team of 3 w/ 1 person working at a time
300 RKBS (24/16)
225 Goblet squats
150 KB Russian twists
75 KB Snatches
–30min Cap–

Monday’s Workout
Mental Toughness

 

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Eating granola reminds me of my Grandma and Grandpa. But so does coffee, grape nuts, peanut butter on english muffins with butter, sprinklers in the summer and Christmas time. Actually, who am I kidding a lot of things remind me of my grandma Ann and grandpa Jim. But today I share with you some granola I whipped up the other day. It tastes great alone, on chia seed pudding or on yogurt with some fruit. Feel free to add or take away anything you like or don’t like.

Nutty Ginger Citrus Granola
preheat oven to 325 degrees

What you will need:
Food processor or super handy with knife skills

1 cup raw cashews- pulsed in food processor
1 cup sliced almonds
1 cup raw pepitas- pulsed in food processor
1 cup raw sunflower seeds- pulsed in food processor
1 cup dried shredded coconut
1 cup flax seeds- pulsed in food processor
5-7 dates- pitted and chopped finely
1/4 cup coconut oil
Juice of 3/4 of an orange
Juice of 1/2 of lemon
zest of half a lemon
zest of half an orange
Ground ginger- I used 1-2 tsp and would use more next time

What to do:
Melt coconut oil on medium heat in a pan, then add in juice and zest of both citrus.
In a food processor pulse each nut separately to desired consistency then place in a large bowl.  Next  mix together thoroughly and pour coconut oil mixture distributing evenly.  Spread granola onto parchment paper lined baking sheet. Bake for 20-30minutes. Removing to stir mixture halfway through to ensure even cooking.

Let cool and store in an airtight container. Enjoy!


Today’s Workout
Recovery: Practice

A) FQL
     5-5-5-5-5
     Bench presses

B) Rowing rager
      Focus on BW activation at the catch

C) 3 RFQ  ≤7 RPE
     12 Deadlifts (50%)
     50 Double unders
     12 Reverse lunges
–SOMSAVS scoring–

And Coming Friday
Recovery: Practice

A) FQL
     5-5-5-5-5
     Box squats

B) EMOM 20
     Odd: 5 Strict Ring dips
     Even: 5 Strict pullups

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Since CFLA has been recently been promoting the 2016 Crossfit Games Open, and the Friday Night events for the workouts, there has been a lot of excitement and chatter around the gym.  I have heard some members talk about how they feel intimidated about the workouts to come, and if they should even sign up to participate.

The answer to that question is a huge YES!!! Everyone should participate in the open workouts.  They are fun, challenging, humbling, and we are going to have a great time within the community walls cheering on each other.

This intimidation provides yet another opportunity, to identify that fear, and have the option to CRUSH it.  I’m sure all of you have experienced situations where you were scared, anxious, uncertain about the outcome of specific events, but you rose to the occasion and didn’t back down.  The feeling of accomplishment that you gain for overcoming challenges is quite extraordinary.

Our brains are wired to protect oneself, to put up barriers, to become anxious and fearful, it’s a defense mechanism.  Well guess what, we have the ability to rewire our brains! Our thought patterns can shift, if we just tune into controlling our emotions and behavior, we can achieve so much. 

I encourage the CFLA community to join together, rise up, and let’s conquer the 2016 open! Register here https://games.crossfit.com

Wednesday’s Workout:
Competition

“CFG Open 11.1/14.1”
AMRAP 10
30 Double unders
15 Power snatches (75/55)

And Coming Thursday:
Recovery:Practice

A) FQL
5-5-5-5-5
Bench presses

B) Rowing rager
Focus on BW activation at the catch

C) 3 RFQ  ≤7 RPE
12 Deadlifts (50%)
50 Double unders
12 Reverse lunges
–SOMSAVS scoring–

 

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You guys, it’s Open time! And it starts February 25th. For many of you who have been here for a while, you know that the Open has created some of our most fond memories; whether it’s doing something you didn’t know was capable, or watching your teammates shock themselves with inspiring performances, or basking the electric energy this community can generate, or getting those madly intense butterflies before competition only to feel absolutely exhilarated after …I get goosebumps just remembering some of those days!

This year some things will be the same and some things will be different. The biggest difference is that we will model the events in a “Friday Night Lights” style — every Friday night from 6pm to 8 or 9ish (depending on the CF Games official Open workout) we will run heats, cheer, dress up (?), perform, and have a blast. And maybe walk to Busby’s after.

Couple things: CF HQ programs an Rx version of the workout and a set, scaled version of the workout. And sometimes, especially for our beginners, their scaled version is still too much. This is completely ok. The CFLA coaches will scale the workout to fit the context and at whatever level you are currently. It wouldn’t “count” for the CF HQ leaderboard, but we want you to participate in our Open. We want you to cheer and get cheered and ride that energy that only we can generate.

This year we will again have two teams: AM vs. PM. Yes! Everyone who regularly participates in the 6,7, 8, & 10am classes are automatically on the AM team. Everyone who regularly comes to the 4:30, 5:30, 6:30 & 7:30 classes are on the PM team. Anyone who regularly goes to the 12:30pm class will get drafted by the AM & PM team captains on the designated draft day. Your AM team captains are: Niki Marek and Todd Riley. Your PM team captains are: Chris Carlson and a co-captain to be named later. During the Open, the teams will square off in the categories of: Participation, Philanthropy, and Performance – each category scoring equally.

Bonus announcement: The team who has the most team members registered at the CF Games site under Team CFLA by February 19 will earn a pre-Open bonus point, giving their team a slight advantage before the Open even begins! So get registered. The first Open workout, 16.1, will be done Friday, February 26th.

Lastly, we want as many people to participate as possible. Yes, that means you, too. Listen, none of us are going to the Games. Just come play and feel that exhilaration. Remember what it’s like to be on a team — or get on one for the first time. It’s terrifying and it’s completely worth it. The return on this event is so rewarding. Because we want you all in, during the 5 weeks of the Open, there will be no 4:30, 5:30 or 6:30 class. We will do the Open instead. If you are totally adamant about not registering, do the workout anyway. (Just know that every Friday class will be doing the CF Open workout just like in past years.)

Last order of business: We are taking suggestions for the name of the event. Friday Night Lights is a great name, but very unoriginal. What would you call it if you were the commissioner of the CFLA Open??


 

 

Tuesday’s Workout
Practice

A) 2 RFQ @  ≤7 RPE
2min Row @ 20s/min
2min Row @ 22s/min
2min Row @ 24s/min
2min Row @ 26s/min
2min Row @ 28s/min
–3min Rest between rounds–

B) Handstand walk gala

C) QAMRAP 7 @ ≤7 RPE
7 Sit to stands
7 Squat cleans (45-50%)

Wednesday’s Workout
Competition

“CFG Open 11.1/14.1”

AMRAP 10
30 Double unders
15 Power snatches (75/55)

 


 

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07 Feb / 2016

Breathe

As we evolve our practice here at the gym breath technique becomes increasingly important. Check the vid, wake up early and come play with the Wim Hof breath technique Tuesday 530 am.

 


Monday’s Workout
Competition

FT
1250m Run
20 Push presses (115/75)
30 KB Russian twists (24/16)
40 Burpees
30 KB Russian twists
20 Push presses
1250m Run

And Coming Tuesday
Practice

A) 2 RFQ @  ≤7 RPE
     2min Row @ 20s/min
     2min Row @ 22s/min
     2min Row @ 24s/min
     2min Row @ 26s/min
     2min Row @ 28s/min
 –3min Rest between rounds–

B) Handstand walk gala

C) QAMRAP 7 @ ≤7 RPE
     7 Sit to stands
     7 Squat cleans (45-50%)

 

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Last weekend, I went to a memorial service for an amazing woman. She was my age. I left the service sighing and teary. Sadness was not the prevailing emotion as I headed home, however. It was inspiration.

Disease had ravaged her body even when her mind and heart were so strong, powerful even. So much was done to keep her alive, but the disease took over anyway like a rogue wave, big and unstoppable.

I thought about her during our mental toughness workout yesterday — not in a sad way — and not in a pumped-up, let’s-do-it-for-her! way either. At the risk of sounding trite, I wanted to celebrate movement, the fact that we can and do move. We are a consistent group here at CFLA, and we’re down to earth, and we move. We’re able to put one foot in front of the other during those stupid 800m repeats, and I’m glad we can.

The feeling, this gratitude, is matter-of-fact. It isn’t false. It isn’t chest-thumping. It’s a current of energy that flows us forward. And it’s a privilege in the most subtly powerful of ways. I’m happy to celebrate that.


 

Friday’s Workout
Practice

A) FQL
2-2-2-2-2
Back squats

B) Handstand walk circus

C) QAMRAP 8
8 Kipping pullups
8 Pushups
60 Double unders

Saturday’s Workout

Partner WOD
Complete the following with a partner:
Can break up and perform in any order:

100 Hang Power Cleans (135/95)
150 Wallballs (20/14)
200 Situps
1600m Run

Sunday’s Workout

“Super Bowl 50”

AMRAP 20
46 Double unders (Over/under)
26 Mtn Climbers (Panthers score & run)
20 Wall Balls (Broncos score & pass)
190m Run (190min game)
–E5MOT5M: 7 Tuck jumps (TD points after 5min quarters)–

Monday’s Workout
Competition

FT
1250m Run
20 Push presses (115/75)
30 KB Russian twists (24/16)
40 Burpees
30 KB Russian twists
20 Push presses
1250m Run

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We as a staff at the School of Mastery are always looking for ways to enhance the experience and coaching given to all of our members. Our drive to make this place better has led us to make improvements such as implementing our Fundamentals program for all new students, adding specialty programs like Tri Club and Speed Team, refreshing and renovating parts of the facility, providing a suggestion box to hear from you, etc.

There are also steps that we can take now to provide a more optimal experience in class. Many of our weekday classes include several parts to class (filling up most of the hour) and/or require a lot of equipment (filling up most of the room). So, the need for a clear system for class caps and class reservations during Mon-Fri has become important.

We’ve had a reservation system for quite some time now, and members have used this system to guarantee a spot in a class that may end up reaching the class cap of 16 people. However, it is quite common that when a class does fill up, the coach will try his/her best to find a way to accommodate any additional students that arrive for that class. We have tried to avoid having someone who made the effort to come to the gym wait an hour for the next class.

While we appreciate the value in turning nobody away from a class, we also recognize some drawbacks to this process, two of which are listed below:

  1. TOO MANY PEOPLE IN THE ROOM – Of course, a class full of >16 people typically can have an incredibly energetic and positive environment. But, when we are over the cap, there is less room on the floor for equipment, which can lead to an increased chance of accidents and injury. Secondly, the additional students in the room skew the coach:student ratio, which can minimize the time that the coach’s eyes can be on each student, and minimize the amount of personal interaction the coach can have with each student. Thirdly, often the group is split into two rooms when there is a class of >16 people. This segregates the class, when we would prefer everyone to be together as one unit in the same room. The class split can also further hinder the coach’s eyes on and interaction with each student. If we stick to the cap, we can provide the opportunity for a better experience and better coaching for each person in class.
  2. THE RESERVATION SYSTEM AND PUNCTUAL ARRIVAL LOSES EFFECTIVENESS – When the 16-person cap is not abided by, the reservation system is not as effective as it could be, nor is punctual arrival time as beneficial it could be. Essentially, those members who currently take the time and effort to reserve a class or arrive early or on time for a class have no advantage over not reserving or arriving later. So, if we stick to the cap, and reservations are used as they are intended, there will be less confusion as to whether or not there will be space available for each person. The number of available spaces can easily be found in advance of a class by visiting crossfitla.com/members/schedule from a computer or phone. The system, if used effectively, can acknowledge and respect those who either reserve a spot in advance or arrive in time to secure a spot.

We want to provide as much clarity around class availability as possible, and we want to do what we can to increase safety in class and deliver a high level of coaching, while still balancing a great class energy. So, with all this in mind, we’ve updated our reservation policy as follows:

  • All weekday classes are capped at 16 people.
  • A reservation can be made at crossfitla.com/members/schedule and will hold 1 spot in a class, but it is not required to attend a class.
  • Reservations for a class open 12 hours before the start of that class.
  • Upon arriving at the gym, the reservation must be checked into at the check-in computer.
  • A class that is reserved will count toward the weekly allotment of classes on a class membership, whether that class is actually attended or not, unless the reservation is cancelled.
  • A reservation for a class may be cancelled at any time until 1 hour before the start of that class.
  • Reservations for a class close 1 hour before the start of that class.

We know that every situation is unique, so there may still be the need for some flexibility around this or some exceptions. But we believe that if we follow this system as closely as we can, we will provide a smoother and safer experience for everyone in class. Please note that weekend classes will be unaffected by this, as we structure the weekend workouts to accommodate larger groups. This system is most significant for attendees of the peak classes during Mon-Fri, and we understand that this system may be new to some of you and may require some adjusting. We are here for you! If you have questions about any of this, please ask me, Kenny, or your Primary Coach.


Thursday’s Workout
Mental Toughness

3 RFT
50 RKBS (32/24)
100 Double unders
800m Run
–35min Cap–

And Coming Friday
Practice

A) FQL
2-2-2-2-2
Back squats

B) Handstand walk circus

C) QAMRAP 8
8 Kipping pullups
8 Pushups
60 Double unders

 

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Crossfit LA is proud to announce that we will be holding workouts throughout the open over the five weekends, the first workout being announced on Thursday, February 25th.  We are introducing Open Friday Night Lights events, and will hold the first open workout on Friday, February 26th!!! Make sure to register at http://games.crossfit.com/.

Wednesday’s Workout:
Practice

A) FQ @ Damper 1
4 x 30:30 Row:Paddle @ 20s/min
4 x 30:30 Row:Paddle @ 22s/min
4 x 30:30 Row:Paddle @ 24s/min
4 x 30:30 Row:Paddle @ 26s/min
4 x 30:30 Row:Paddle @ 28s/min

B) 4 RFQT
10 Kipping ring dips
200m Sprint
–1min Rest between rounds–

And Coming Thursday:
Mental Toughness

3 RFT
50 RKBS (32/24)
100 Double unders
800m Run
–35min Cap–

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I want to share  footage of the US Women’s Crew Team which includes Erin Cafaro-MacKenzie who has given the CFLA coaches a ton of amazing tips and drills for rowing this cycle. Here is the final heat of the 2012 London Olympics of the women’s 8. I think it’s one think to hear that we are getting direct advice from an Olympic gold medalist, it’s quite another to witness and realize how dominate that national team was. We are grateful for her advice and are thrilled to pass her coaching on to you guys.

Use what we’ve already taught for Tuesday’s competition and be ready for new drills on Wednesday!


 

 

Tuesday’s Workout
Competition

“CFG 15.5”
27-21-15-9
Row for Cal
Thrusters (95/63)

Wednesday’s Workout
Practice

A) FQ @ Damper 1
4 x 30:30 Row:Paddle @ 20s/min
4 x 30:30 Row:Paddle @ 22s/min
4 x 30:30 Row:Paddle @ 24s/min
4 x 30:30 Row:Paddle @ 26s/min
4 x 30:30 Row:Paddle @ 28s/min

B) 4 RFQT
10 Kipping ring dips
200m Sprint
–1min Rest between rounds–

 

 

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REMINDER: All are welcome to join the Wim Hof Breathing class I’m offering Tuesday mornings at 530am throughout the whole Life Challenge.  Now, check the vid for info on a legendary Bondsi-Q about to go down at the gym AND whispers of The Open….


 

Monday’s Workout
Practice

A) FQL
     2-2-2-2-2
     Bench presses

B) EMOM 20
     1 Squat clean
     3 Sit to stands

 

And Coming Tuesday
Competition

“CFG 15.5”
27-21-15-9
Row for Cal
Thrusters (95/63)

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