CrossFit Workout of the Day (WOD) for Tuesday – Military Press & C2 Rowing

Photo of woman on a C2 Rowing MachineRain, rain won’t go away, so we did more C2 Rowing today.


  • Foam Roller
  • Lacrosse ball shoulder mobility work (see video below)
  • Stretching
  • A few pull-ups
  • 50 squats (10 x 5 squats, then leap forward, repeat…)


  • Shoulder stretches
  • Hip stretches

Strength Training:

  • 5.3.1 Military Press (see video below)

The program is definitely working. Again, today I did 10 reps of a weight that is pretty close to what my 1-rep max used to be.


Photo of Concept 2 Rower

2000 meters for time on the C2 Rower (with the damper set on #8). On a longer row like this one, it is a great opportunity to work on your form (instead of just muscling it). I still have a lot to learn, but I already see the benefits of trying some of the techniques in the C2 Row videos I posted yesterday. The slight circular motion on the pull and return of the handle, straightening my legs and leaning back before pulling the handle to my chest, trying to use my body weight as leverage, etc.

When you get into a nice rhythm, you will notice that your speed and distance improve. The key is to clear your mind and let the zen of the rowing movement flow. The funny thing is that as soon as I start paying too much attention to one thing (e.g., like pulling harder), it throws off the rhythm and the pace. It takes practice to get into the flow and just stay there.

Military Press Technique Video

Mobility Work on the Shoulder Video

I posted a couple of videos yesterday that demonstrate the C2 Rower techniques.

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