June 28, 2010
July 2, 2010

Words you don’t want to hear just after the warmup: “OK, 2K row!“. The majority of the time, I would rather spend class time on more involved coaching, and leave a relatively “simple” workout like that for people to do on their own. But how much better is it to do this as a group?

While the first wave attacked the ergs, the other half of class reviewed barbell technique. Again big thanks to Sara for helping coach.

After rowing (and a rest):

Scaled version for some off the newer crew followed the same format, but using the Thruster in place of Clean and Jerk.

Rowing times impressed me, Chris will be sub 7 soon (Andrew can now if he pushes it), and Dan looked strangely comfortable after posting a 6:47. Also impressive was the tenacity with which Dian, Laura, David and others who had never done this distance attacked it.



  1. TomandAmi says:

    Whoa – those are some good 2k times – damn a 6:47?! and Andrew and Chris definitely sub-7 – very strong. I am at 7:19 PR trying to get to between 7:10-15. Great job folks.

  2. edgy reggie says:

    2000m row: I cut 0:12 – 0:13 off the last time I performed a 2K row; thus, that makes me happy. Now if I can get down to 7:30 (and then to 7:15)…

    It’s all about my technique, and I know that I was not able to consistently keep under 2:00 per stroke. That’s something that I feel I can work on and improve.

    My hamstrings were on fire once I got off the rower.

    Clean-and-jerk: My cleans sucked: I wasn’t getting my elbows up (and that happens to me on occasion whenever I do multiple-rep cleans…but I did some good squat cleans at the Courage Games…so go figure), and I muscled a few (push) jerks here-and-there. I worked with Sebastian and Brendan; we used 135# for the clean-and-jerk.

    But it was a good workout nonetheless. I really feel it in my upper back and hamstrings as I type this comment.

    “Not too bad for an old man.” – CFDC’s own ODB

  3. Sara says:

    Great work everyone – As always sorry I missed actually doing work but I had a great time helping coach both our newer crossfitters and some of more advanced guys.

    Chris and Sebastian had very nice cleans. I noticed both had great power from the hip and never once pulled too early.

  4. SaltyHat says:

    thanks for the confidence Tom (& Tom) – sadly, last nights time was 7 seconds slower than my PR. However, that really is one ass-kickin’ way to start a workout, so I have no complaints. Cleans felt good – glad they looked good too (cheers for the follow up Sara!) Hope everyone is enjoying the weather this week.