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):
CLEAN AND JERK MAX REPS
30 SECONDS WORK/ 60 SECONDS 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.
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.
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
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.
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.