Monday, January 25th

The ERG

You won’t find many machines at Thorbeckes CrossFit. That is, of course other than the humans you’ll find in each class. We make an exception to this rule for a machine that is just too effective, too functional, and too gnarly, to not put to good use!

The rower is perhaps one of the most versatile fitness machines out there. It is like the great WOD equalizer — no matter what level of fitness your are at, no one gets off the rower not feeling like they just got hit by a bus. No one!

Here are few reasons why we think the rower is so beneficial, and why you should hop on that machine every chance you get!

Metabolic Triplet — CrossFit likes to keep things constantly varied. Even though the rower is only one machine, it can be used in extremely versatile ways to create dramatically different workouts. There are 3 different metabolic pathways — phosphogen, glycolotic, and oxidative. Each of these correspond to varying levels of human power output, which produce different fitness results. A rowing workout that uses the phosphogen pathway might by two maximum effort pulls every 90 seconds.” A rowing workout of the glycolotic variety may involve 100 meter row sprints. And finally, an oxidative pathway rowing workout might be rowing a mile for time. All very different workouts, working different metabolic pathways, with different fitness results!

Save Your Knees — Another reason we love the rower is because it is a relatively low impact workout. This doesn’t mean we don’t have to be conscious about form while on the rower (you know the drill, chest up, core engaged, shoulder back…), but it is a nice break from many of the other higher impact exercises we do. This is a particularly important benefit for those of you with weight loss on your list of fitness goals. When we are carrying around extra weight, high impact exercises like running can be especially injurious. The rower gives us a nice option to substitute with so you can get a great workout without risking so much damage to your joints.

Speaking of Weight Loss — There is not a machine or exercise out there that is a better gut-buster than the rower! To get the most weight loss benefit from these machines, make sure you hit workouts that work all three metabolic pathways!

Toning Up- The mack-mama of total-body exercises is definitely the rower. Using every major muscle group in the body from the legs and butt, to the core and back, to the arms and chest — there is not a single body part that won’t benefit from spending time on this total-body-wrecker!

Overall Well-being — In addition to the weight loss and muscle toning benefits, rowing enhances the quality of your life in countless other ways as well. Hitting frequent rowing workouts will improve lung, heart, and nervous system function. It has even been shown to release endorphins that reduce stress, anxiety, and alleviate feelings of depression.

“Performance”
A) 3 sets of:
Paused Back Squat x 3 reps @3211 (3 sec pause in the very bottom)
Rest 2 minutes (mobilize between sets)

B) 5 sets, not for time:
-Assault Bike or Row 30 seconds at 80-90% effort
-8 Dumbbell Push Press (build over the sets)
Rest 1-2 minutes

C) On The Minute, For 15 Minutes
Min 1 – 30 seconds Max Rep Pushups or Handstand Pushups
Min 2 – 30 seconds Max Burpees to target (6″ above reach)
Min 3 – 30 seconds Max Rep Pullups

“Competition”
A) Exactly 10 minutes to build to a 3 rep Back Squat  NO MISSES

B) 3 sets of:
Snatch Deadlift + Snatch Pull + Power Snatch + Overhead Squat x 1.1 (rest 20 seconds between clusters)
Rest 2 minutes

C) 10 minutes to build to a tough Hang Squat Snatch (above the knee)

D) As many rounds as possible in 8 minutes of:
-5 Handstand Pushups
-10 Bar Facing Burpees
-15 Pullups

Rest 5 minutes

E) As many rounds as possible 6 minutes of:
-12 Deadlifts 115/75, 155/105
-9 Hang Power Cleans 115,75, 155/105
-6 Push Jerks 115,75

“Optional Conditioning”
At least 3 hours before or after the primary work
14 sets of:
Row 250 meters
Rest 1:30
Rest 6 minutes between round 7 and 8.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531