Featured

Strategies for a 2k Row

Three distinct yet convergent methods to achieving a 2k row at your desired pace. While all the methods do work, the interesting part is deciding how to attack this goal without spending too much time for this specific goal and in turn, spending less time on other areas of fitness.

  1. The Glassman Method
  2. The Hinshaw Method
  3. My own Ferrara Method                                                                                                                                                                                                                                                                 The Glassman Method (You can do this one as the below picture shows or just hold your desired 500m pace that will allow you to get your 2k goal). Below picture is for a 7 minute 2k (1:45/500m pace).

Screen Shot 2018-06-17 at 11.13.37 AM

The Hinshaw Method (This is all based on a 1:40 pace per 500m and a 6:40 2K time) To change the pacing takes some math and a separate spreadsheet which I have that you can message me if you need more details.Screen Shot 2018-06-17 at 11.12.25 AM.png

The Ferrara Method (This way I think works best for me as I’m gradually getting myself used to that pace over a longer period of time.)

Screen Shot 2018-06-17 at 11.15.04 AM.png

Everyone is different so have fun experimenting to see which way works best for you. I will be experimenting with my own method once a week starting next week and will log the results on here. My goal is a 6:40 2K. Happy Training! -Anthony Ferrara

Featured

Tuesday 09.05.17

21248276_523999744603872_5489696918370512414_o.jpg

1. Conditioning

10-9-8-7-6-5-4-3-2-1

Ring Muscle Ups

*10 D-ball cleans over shoulder at 100lbs between sets

 

2. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara

Featured

Monday 09.04.17

IMG_9891Monday 09.04.17

100-80-60-40-20
Air squats
Double Unders

#Crossfit #WhatsRichDoing #ForgedByFerrara #USA #Merica

Featured

Saturday 09.02.17


2018 Open Athletes

1. Conditioning

Partner WOD:

15 min amrap

20 cal bike

10 Power Cleans 135

Rest 5 mins

15 min amrap

20 cal Ski Erg

20 Pushups

Rest 5 mins

15 min amrap

30 yard sled push (4 plates)

15 bench 135

#Crossfit #ForgedByFerrara

Featured

Friday 09.01.17

Screen Shot 2017-08-31 at 11.55.17 AM.png

1. Conditioning

Complete as many reps as possible in 7 minutes following the rep scheme below:
Deadlift, 3 reps
3 Handstand Pushups
Deadlift, 6 reps
6 Handstand Pushups
Deadlift, 9 reps
9 Handstand Pushups
Deadlift, 12 reps
12 Handstand Pushups
Deadlift, 15 reps
15 Handstand Pushups
Deadlift, 18 reps
18 Handstand Pushups
Deadlift, 21 reps
21 Handstand Pushups….

Men use 225 lbs/Women use 155 lbs
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

2. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara

Featured

Wednesday 08.30.17

Screen Shot 2017-08-29 at 11.12.55 AM.png

2018 Open Athletes

1. Strength Conditioning

Every 5 minutes complete:

6 Unbroken Front Squats @ 70% of 1RM

2. Conditioning

50-40-30-20-10

Airdyne Calories

Ab-Mat Situps

3. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara

Featured

Tuesday 08.29.17

Screen Shot 2017-08-28 at 1.28.35 PM.png 

2018 Open Athletes

1. Conditioning

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 Calorie Row

10 Box Jumps (24/20)

From 3:00-6:00

2 rounds of:

12 Calorie Row

12 Box Jumps (24/20)

From 6:00-9:00

2 rounds of:

14 Calorie Row

14 Box Jumps (24/20)

Etc., following same pattern until you fail to complete both rounds

2. Kettlebell Conditioning

10 Minute EMOM:

10 Kettlebell Swings at 70/53 lbs EMOM

3. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara

Featured

Monday 08.28.17

Screen Shot 2017-08-27 at 12.24.12 PM

2018 Open Athletes

1. Stamina Conditioning

10 Minute EMOM:

Odd- 15 Wall Balls (20/14)

Even- 15 Burpees

-Rest 5 minutes

Then repeat 10 minute EMOM:

Odd- 15 Wall Balls (20/14)

Even- 15 Burpees

2. Core Conditioning

1 min Max V-ups

1 min max Arch-Ups

1 min max Russian Twists

-Rest as needed between sets

3. Flexibility

ROMWOD

Optimize Your Range of Motion

#Crossfit #ForgedByFerrara