140417

This was a deadly couplet that left us squirming on the ground like dying squid in the sun. Loved it. Thanks CFHQ!

10 rounds:
1 minute of rowing
:15 second rest
:30 seconds of 95 pound Shoulder press
:15 seconds rest
Calories on the row, and reps from the Press are totaled for a score.

                              Cals       SP       Tot.
John- Rx                205        79       284
Dustin- 75              163        85       248
Eric- Rx                 161        73       234
Candice- 45           139       131      260
Casey- (6) 95        123        48       171
Ryan- 75               188       112      300
Mary- 45               127        86      213
Kathryn- 45           132        97       229
Quincy- 75            156        64       220
Teresa- 45             150       111      261
Sharon- (6) 45        62         46       108
Joan- (6) 35           58         56        114
Dave- 75               149        88        237
Tommy- 75            179       93        272
Caitlin- 35              102      129       231
Todd McK- 45      161       87        250
Paige- (6) 35          78        60        138

Great workout everyone. Good job going Rx'd Eric, and John. You guys are beasts. At any scale this workout is deceivingly difficult. Good job holding tight through to the end.

Our goal was, as usual, go as fast as you can with as little rest as possible. When you are working within time constraints, pace becomes an even more important factor. We talked about row frequency and power, and which is more efficient.

One of the best tips I've ever gotten about rowing came from an Instructor for C2, he suggested not to use the straps and see what that does for your power strokes. Reluctant at first, I gave it a try. He's right. Strapless makes us rely less on the recovery and more on the pull.

When done correctly, you can average a calorie for each stroke and a half to two strokes.

We also talked about staying super tight through the entire Press, and hitting that active shoulder position each time. These are key! Every second counts.

Great job puppies. Thanks for the attention to detail and hard work. Crawl, walk, run. You are all moving forward, getting used to the intensity levels you'll be working in at CFSF.

Skot, Terry, welcome. We're glad you're here.

Thoughts are with Paul for the next few months while he is in Afghanistan. Be careful, have fun, and we look forward to seeing you when you get back.

Thanks for another great day of training at CFSF.

Enjoy!
CFSF