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CrossFit is a strength and conditioning program. Today emphasized the conditioning with a 2k row. While not exactly a sprint, 2k is pretty much an all out effort for as long as you can, and it's a gasser.

2000 meter row

Scott- 8:28
Lisa- 10:00
Candice- 9:24
Sharon- 10:38
Jimmy- 7:41
Cliff- 9:19
Cody- 7:51
T- 8:21

Super fast rows Jimmy, and Cody. You guys have the cardiorespiratory system of King Kong! You both were efficient and powerful. Row technique is key. Short, choppy pulls are not efficient. Slow that stroke per minute down and increase pulling power. You'll go farther faster, with fewer strokes.

Great job puppies. You were introduced to the TABATA! How did you like it? Also, great job Iceberg- a 495 pound deadlift is no joke. Powerful stuff. You are very strong, and we are fortunate that you are rolling with us.

http://www.mobilitywod.blogspot.com/

Thursday is a rest day, not an off day. Get some mobs, get some PC love, or both. Get a massage, take a nice hot bath- ANYTHING that feels good and helps you recover.

Thanks for all the great efforts and wicked good fuel. Thanks for another great day at CFSF.

On time, on target, NEVER quit!
CFSF