Row hard, not fast


Row hard, not fast

Skill of the Week – Chest to Ring Pullups

Member Challenge – AMRAP Double Unders in 2 minutes

Row 100 pulls for distance

*Strokes per minute cannot fall below 20

Compare to Dec.6/11

Patrick’s big clean and jerk PR. Needless to say, he was pretty pumped.

64 Responses

  1. Heather S

    What a great picture to capture an unbelievable weekend. Congrats to Patrick and everyone on all that was accomplished this weekend!

  2. Shannon


    Squats to 105 – These actually felt a little bit better this week, a lot less strippery.

    Fooled around with handstands and pistols while waiting for the rower. Next goal is to do pistols without having to hold my foot in my hand!

    WOD: 100 strokes on rower for distance
    = 860m. I’m not 100% sure I counted this correctly. I think I might have done 90 or 110 instead of 100. My 6am brain is not fully activated, ha! I like rowing.

    Keep the oly lifting advice coming! I am loving reading all the stories and hearing about the PRs and “lightbulb moments”!

  3. Leesa

    Skip 3 min

    Strength- Back Squat Therapy πŸ™‚
    3 Sets of 10 @ 45#

    Wod RX- LOL First time Ever I get to put that πŸ™‚


  4. mobility
    wu x 1
    practice DU for 3 mins
    strength – Back squats x 5
    45, 65, 70, 75, 80, 85×2 Thanks for the tips and sharing the bar this morning Shannon

    WOD : 727m
    cash out – roller

  5. Maria

    wu x 1
    practice DU for 3 mins
    strength – frontsquats x 5

    WOD : 697m

    I think I was confused on how to go about this one, time vs distance. I wasn’t pulling hard enough..should have focused more on harder vs faster.

    1. Leslie

      I’m with you on that one Maria. I had a good pace that I maintained the whole way through but was focusing on time and form..forgot about distance!

  6. Kevin Mack

    WU x 1
    Practice DU for 3 mins (I even managed to do some)

    Strength – Shoulder Press x 5
    75, 75, 75, 65, 65 (dropped down in weight to work on form. Thanks, Ron)

    WOD : Row 100 pulls for distance

    *Strokes per minute cannot fall below 20


    Ran 400m

  7. Shawn Johnson

    WU x 1
    Practice DU for 3 mins

    Strength – Push Press x 5
    70 – 80 – 90 – 100 – 110

    WOD : Row 100 pulls for distance

    *Strokes per minute cannot fall below 20


  8. Caleb

    WU x 1
    Practice skip 3 min

    Strength – Push Press x 5
    75 – 85 – 90 – 95 – 100

    WOD : Row 100 pulls for distance

    *Strokes per minute cannot fall below 20


  9. Michelle

    Skipping challenge : 93 DU’s in 2 minutes

    OHS x 5 45- 55-65-70 -75 (x 3) PR of 5#

    Wod: Row 100 strokes for distance:1130m

    Practiced my kip swing; so difficult… rhythm is not my thing! πŸ™‚


  10. Frank

    great pics Pat!
    Skip 3 min

    Strength- push press
    110-130-150-135-180 (1)


    Distance:1020m – did 1039 last year I rowed too fast!

  11. Heidi

    WU x 1 + skipping

    Front Squats x 3

    Lots of foam rolling while waiting for a rower…ouchie!

    100 Rowing strokes = 786 m.

    Great pic. Pat. Congrats on the PR.

  12. Lora

    Mobility Class with Joanna! Loved it. Thanks Jo! πŸ™‚

    WU x 1
    3 min double unders

    Strength: Shoulder press (x1)
    45(10)-65(5)-75-85-95-105-107 PR πŸ™‚

    Row 100 strokes for distance (keep stroke rate above 20spm)
    Distance = 1084m

    Last time I was 968m so I am happy with my row distance tonight. I could actually feel it when I got it right (and used my legs and hips for power instead of just arms). I think about 35-40% of my strokes were with good form. I would like to try this again now that I have a better feel for the technique and see what I can do.

  13. natacha

    wu x 1
    skip (singles) x 180

    front squat 5RM to 130#

    wod: 747m… would like to try it again a little slower for more distance… interesting though

    did a few chests to bar

    cycled to new work location today (about 6 km both ways… beautiful day!)

  14. Corinna

    Went to my chiropractor after work today. Brett thinks 8 weeks is too long to have a Sacro Illiaque (SI) Joint flare up and he suggest that I get an MRI/ X-Ray to verify a possible disc problem in my lower back.

    Laura has been telling me for the last 8 weeks to go see my family doctor and get myself on the one year NB wait list for the MRI. Nurse Laura knows best!!!

    12 minute run with my grade 9’s today: 24 laps

    Cross Fit: WU x 1

    2 minute double under challenge: 180: (135 unbroken)

    WOD: 100 pulls on rower

    Last time: 937m Very happy with this score. I think the slow and hard technique the best! lol!

    Thanks for counting and coaching me at the same time Jeff!

    1. Lora

      WOOHOO! Sheeeeeeeeee’s back! Nice row and congrats on huge DU score for the challenge, too! Are you sure you’re injured? I would hate (love) to see what you can do when you’re fully recovered πŸ™‚

    2. jeff

      TWSS!! kinda like the slow and hard technique too! lol.. but have the tendancy to speed up as I go!! lmao.. sorry Marcel had to get in on this before you!

  15. Chantal Guerette

    WU x 1
    Skip – Practiced my DU

    Strength Front Squats 5 x 65-70-75-80-85

    Row 100 pulls for distance
    Score : 902m

    Not so bad I guess πŸ™‚

  16. jeff

    2xWU (staying away from any jumping movements for another month or so)

    strength push press x 5
    Thanks for the tips Jo, I wish I hadn’t already unloaded the bar but I will remember to try the toes out knees out next time!

    100 pulls for distance

    gassed out on this at the 70 rep mark.. had a really good power output till then but failed miserably at the end!! πŸ™‚ apparently 8 weeks with no cardio can haunt you for a bit! lol.. still very pleased with this number!

  17. Jeremy L

    WU x 1 ( kipping pull ups no band, ring dips with med purple band)

    Strength clean x 5 up to 130 #

    Row- 100 pulls for distance = 1209

    Fun class ! A lot of good tips tonight.
    Thanks coaches !

  18. Heather S

    MOB class
    WU x 1
    3 minutes skipping DU

    Strength – spiit jerk (3’s) 65-75-85-95-100

    WOD – Row hard, not fast
    100 pulls –
    Total (1st attempt) 982/ (second attempt) 1152

    First attempt I got through to pull #90 and wasn’t even breathing hard – obviously I missed the point so gave it another go. Yay I figured it out!! May try again next change for change now that I get it πŸ™‚

  19. Tara R

    3 mins of skipping
    Strength: Push Jerk 5s 15-35-40-45-50
    Wod: Row hard not fast
    100 pulls
    total: 768 Meters
    This was hard to go slow and have power as i am so short, but think i got it during the end.

  20. Crystal

    Awesome pic Patrick! Kind of nice to see that after all this time you have been working out at CrossFit you still have goals to achieve and can meet them! So excited to be a part of this! πŸ™‚

Leave a Reply