20090402 – Did some rowing today

February 4th, 2009 | Author: trboh

Click for full size whiteboard 2-4-2009

Had a good nights sleep and headed for 6A Crossfit in light snow, temp 17 Degrees.

Tomas, Matt, Angie, Terrie with Brian and Jerry coaching.

Terrie had been with us several months ago and is now back.

Having two Terry’s in class created the expected amount of confusion but we coped with it.

Click for Club 3000 results

I have adopted a new strategy for the 3000 KB Clean Challenge. I just keep doing them all through class. I got 150 done before class and as we transitioned from one activity to another I tried to get in another 30, 40 or 50. That kept me moving for much more of the hour and I was able to get a total of 250 done. This strategy is going to be the key to success and make better use of my time.

Today Jerry called me on my hip pop so I am paying more attention to that and working to make sure I don’t slip into doing curls but use good clean technique. Thanks Jerry for your relentless attention to my technique.

For our skill today we worked on rowing. I was really surprised when Brian could not come up with much to correct on my technique. Maybe all the other sessions have finally sunk in.

Today’s workout was exhausting. As usual, I did box steps rather than box jumps.

Warm Up
Farmers Carry (heavy)
Waiters Carry (moderate)
Rack Walk (moderate)
Farmers/Waiters (heavy/moderate)

Skill
Rowing Review

WOD
500 M Row
Box Jumps
Push Ups
Team effort. Rotate
each activity.
Each round lasts
for the period it
takes for the
rowing.
Four Rounds

Results
Team One
Tomas
Terry
Terrie
Team Two
Angie
Matt

	Row/Box/Push	Row/Box/Push	Row/Box/Push	Row/Box/Push
Team One	1:52 34 40	2:44 53 60	2:20 39 42	2:02 27 30	8:58 153 Box 172 Push
Team Two	2:09 45 45	1:54 50 50	2:09 55 55	2:09 45 45	8:21 195 Box 195 Push

Because Team Two had only two members what ever score was earned for box or push (depending upon which was done) was applied to the other movement. For example, if 50 Box Jumps were done the team was given credit for 50 Push Ups for that round.

This was kind of complicated by having uneven teams but bottom line, everyone kept moving hard for almost 9 minutes.

Received this ad in my email from http://www.kettlebellinc.com . Although Berry is not my color this is a good example of how Kettlebells are going mainstream and no longer something hidden in the back of the gym. I am not taking shots at these Kettlebells. If painting them Berry gets people to use them then I am all for it.

Posted in Daily Blog

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20090402 – Did some rowing today

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