All aboard!


All aboard!

Row 500m

Great article on proper rowing technique!

Here we have an example of the seat coming too close to the heels. Power is lost in the legs and the chances of you coming off the seat are increased.

25 Responses

  1. Heather (Mum)

    CFWU X 2
    Strength 1-1-1-1-1
    Push Press

    WOD Row 500m
    Time 2:19.0 Very small PR.
    Great job am crew.

  2. Sonia

    Worked on muscle ups with lockout, got two in a row most times, almost a third a couple of times.

    Front Squat – only had time for 3 sets of 3 at 135lb

    Row 500m

    Time: 1:54.5 (PR)

    Can’t wait for tomorrow Kevin 😉

    Dan congrats on joining the muscle up club 🙂

  3. david

    Last night when I went to pick up Gillyon I sttempted a muscle up after a few months off. I could still do one.

    For me thats what crossfit is all about, the muscle up. Not losing weight, gaining weight, or health, just the ability to do a muscle up.

    I will now try a muscle up every 4-5 weeks. Until the day comes that I cannot do one, until that day of failure comes, i will not be rejoining.

    Or, if Kevin requires I get a membership to try my muscle up once a month, then I guess I will rejoin.

    lol, can’t wait to get back – see everyone soon.

  4. MC

    Push Press 1 rep max: 65-80-95(f)-95-105-110(f) no PR!

    WOD: 500m row
    1:56.5 PR by 10 sec. YAY I’m in the sub 2 club now!!

  5. Did a couple of workouts on vacation. 8)

    Introductory WOD –
    5 Push ups
    10 Sit Ups
    15 Sqauts
    12 rounds + 2 sit ups 🙂

    100 Burpees for time –

  6. Gillyon

    CW x 2
    OHS worked on my technique. (ug)
    WOD: 500m row
    Time: 2:01 PR by 5 seconds

    Sonya is soooooooooo close to a pullup sans band. Way to go!!! 🙂
    Nice to finally workout with you.

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