Tuesday, May 24 'Row/push-ups'

Another part of CrossFit I love is that one day you're the hammer, the next day you're the nail. This was a fun little couplet. It's been our experience to observe that most couplets are not as fun as this one was. The prescription was for a 50 meter swim instead of the row. We had few options, other than crashing the Y's pool for a while. Maybe next time...

5 rounds:
150 meter row
25 push-ups

Chris- 12:50
Tonya- 12:00
DT- 13:24
Sam- 23:20  way to tough it out!
Scott W- 9:20
Tammy- 10:17
Brandi- 11:07
John- 7:39
Holley- 14:53
Joey- 12:50
Casey- 9:39
Bart- 8:21
T- 6:55

Thanks for your patience with the rowers. Luckily, the 150 meters only took about :30 seconds of all out rowing, so we weren't jammed up at all. We'll put another C2 on the Christmas list.

Rowing requires efficiency. If you are wasting movement, you are wasting energy. If you haven't heard the row tutorial, ask about it. Great information that when applied brings row times down. When introduced to the C2, most people focus on a high stroke frequency with a low powered stroke. With practice, you will be able to match a powerful stroke with a higher stroke frequency, enabling even better performance.

We are one month away from The Barbarian. Continue preparing by getting the rest day runs. Add some hills. Throw in a little PT every mile, squats, push-ups, plyometrics, anything you can think of. If you have a sturdy tree to climb in, climb in it. Do some bear crawling around in your back yard. This is going to be a fun four miler.

We are also embarking on our one year anniversary in the newer, bigger CFSF. It has been a great year. We will have some special sessions next week to celebrate. If you have any favs, let us know. Otherwise.....

CFSF