Row 500m
Great article on proper rowing technique!
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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.
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CFWU X 2
Strength 1-1-1-1-1
Push Press
45-55-60-70-80(F)
WOD Row 500m
Time 2:19.0 Very small PR.
Great job am crew.
Pierre and I sign up for the 4:15 class instead of the 5:30. Kevin, could you cancel my 5:30 please? Thanks!
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 🙂
Thanks Sonia!
Backsquat 1-1-1-1-1
155-175-185(depth)-185(depth)-185(good)
Worked on Muscle Ups
Row 500m
Time: 1:40.8 not a pr
Hey that’s my ass!
May I go at 6:30?
Yup! Is Dave coming too?
Not for the WOD…wants to look prettyf for the video.
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.
Kevin I have booked 4:15 instead of 5:30 so it is open
This is Marlene not Shallon
Kevin Ineed to cancel my 4:15 class.
CFWU x 2
strenght – Push Jerk 5’s
95-115-125-135-145
WOD 500 m. row
time 1:31 PR by 0:01.8 Woohooo
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!!
wow 10 seconds??? that’s a lot for a 500m row
Thanks! My previous 500m row was about 6 months ago that why!
CFWU x 2
Strength – Clean
5-5-5-5-5
65-75-85-100-120
WOD – Row 500m
Time: 1:35.1
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 –
10:02
Welcome Back Jane!
I am impressed that you did some WODs on your vacation…dedication baby!
CFWUx2
Cleans x1
95-115-135-145(PR)-155(PR)-165(Bad)-165(F)
WOD: 500m Row – 141.1 (6.6 sec PR)
nice weight on the cleans.
Gave the rowing a go tonight.
1:31.1 (0.3 seconds off my PR)
Thanks for the encouragement everyone!!
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.
CW x 2 Green band for pullups
Push Press (5’s)
120/130/140/150/ then 190, 190(f), 190, 190(f)
Row: 1:31.7