WOD: April 11, 2018. Row Row!!

By: Michelle Stafford Leave a Comment

Purple Tuesdays are BACK!!


Second day of Foundations for our newest CFOS Family Members, Francesca, Shaun and Hugo!! They did great on Monday, super excited for day two!!


The Return of Purple Tuesdays

While Purple Tuesdays have been a part of CFOS for quite a while, we have many new members who may not know what Purple Tuesday is.

Purple Tuesdays were a theme day where we wear purple to honor those who may be unable to WOD. It came about as we were thinking of people suffering with diseases or physical challenges. My father suffered from Parkinson’s Disease for many years. It eventually took away his ability to walk, and made simple tasks, such as feeding himself or talking, very difficult.

There are many people who wish they could WOD, but suffer from Parkinson’s, Muscular Dystrophy, cancer, or any number of debilitating illnesses, or injuries incurred both civilian and military. Many of these people can only dream of running or squatting or lifting a barbell; things we often take for granted.

Why Purple Tuesdays? Purple is the color of cancer survivors (purple ribbon), those injured in war (Purple Heart), and fallen officers (Infinite Hero Foundation). We would like Purple Tuesdays to bring us together as a CFOS family, and to remind us to be thankful for the things we can do in order to honor those who cannot.

Every Tuesday, feel free to wear something purple: a shirt, wrist wraps, socks or even just a headband . It is not mandatory and there is no pressure or stress, just a little way to promote team spirit and togetherness in our CFOS family and to remind us how very blessed we are.

Love ya all …. Coach Harlee


* DROM: Dynamic Range of Motion 

* Mobility:  Posterior Chain 

* Bar Warm – Up / Movement Review:

  • Rowing



One Round …. Push Pace….

     * Row 250 Meters ME

     * Row 500 Meters ME

     * Row 1000 Meters ME

     * Row 500 Meters ME

     * Row 250 Meters ME

***Athletes will rest 1 minute between attempts***

Measure: Time     /       Cap: None

Goal: Testing capacity within different power outputs, via varying distances.  Push the pace, while trying to sustain intensity. Prime opportunity to learn about pace and breathing under ME attempts. 

Appropriate Scaling: Some athletes will be scaled in volume depending on current level of capacity, with the goal of maintaining a sustained intensity. 

Post WOD Cool Down

* Walk 200 Meter
* Samson: 30 sec. x 4 L/R
* Couch Stretch – 1 Min. x 2 L/R
* Posterior Chain – T-Cross


 “Happiness is a habit – cultivate it.” – Elbert Hubbard

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