410 W Geer St, Durham, NC 27701 (919) 907-1233

Cindy's Rowing

Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th!

Durham Indoor Rowing Trials – SUNDAY @8am!

WOD for Wednesday 022311  – Click Here For Today’s Schedule 
L-Sits
Take 20 minutes to work on L-Sits and L-Sit Progressions
Progression video here 
–Rest–
4 Rounds For Time: 
Row 500m
3 Rounds of 5 Pullups/10 Pushups/15 Air Squats

Post Time to Comments
For the skill segment, practice your L-Sits!  

For the Metcon, Row 500m, then perform 3 Rounds of “Cindy” for EACH round.  Scale movements as necessary.     

Upcoming BootcampsStarting March 7th – SAVE 10% by 2/25 
CrossFit Bootcamp - (M/W/F @6:15am)

CrossFit Bootcamp - (M/W/F @7:15am)
CrossFit Bootcamp- (M/W/F @6:00pm)
Weight Loss Bootcamp- (M/W/F @7:00pm)

Upcoming Foundations Courses
Starting March 29th - (Tues/Thurs @7pm)
Starting April 19th - (Tues/Thurs @7pm)

Upcoming Events
Triad Barbell Open – Sat, February 26th, at CF Downtown Winston
Z-Fit Dynamic Mobility Seminar- Saturday, March 19
Durham Indoor Rowing Trials – Sun, February 27th

Tucker on L-Sits:
L-sit’s should be simply parallel to the ground or apparatus you are performing on as a base standard.  If we look at an L-sit from the side and wish to raise the bar and require more strength and control then try to measure it from a view of 90 degree plane.  The abdominal wall combined with the top of the quad going out to the toe point would be the actual degree plane.  Press down on those rings or p-bars.  Look out on the horizon, not down at your toes.  Keep that shoulder girdle active and tight.  Make sure your legs are straight.  These are a few things to work toward on your L-sit.  Over time you can ramp up the holds themselves and become stronger in this basic isometric hold.  Work on solid 5 to 10 second holds and ramp up the sets for your skill days.  Once you get stronger in this move we can begin to ramp you up to V-sits.”

4 Comments
  1. Robin Bodwin Reply
    Okay so we Row 500 meters then 3 rounds of Cindy then row 500 meters 3 rounds of Cindy and so on?
  2. Ashley D Reply
    Yep. That's right, Robin! :) Hey guys - Don't forget the CFD March gatherings!  Thurs the 3rd at Lloyd's Lounge - meet at 8:00, Karaoke starts at 9:00.  Also, March 10th at Broad Street Cafe to watch Keith's band, "Of Whiskey and Blood".  Get there at 8:00 to hang out, but his band doesn't play until later (10:00 I think).
  3. Ashley D Reply
    Did Doug's Bday WOD today and followednit with "Annie". Had to use the skinny purple band for ring dips, not b/c it hurt but b/c I've gotten weak. It was still a struggle even with the purple band. 14:29 Rested 15 min and did "Annie". 6:40. 13 sec PR, but I still suck at knocking out sit-ups.
  4. Jerk Bost Reply
    Silly dilly me. Got a PR jerk @ 205 when I was not supposed to be lifting heavy today.

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