150207

This was another great workout that hammered us like unruly step children. Loved it. Thanks CFHQ!

4 rounds:

3:00 minutes of rowing 

1:00 of Muscle-ups (*3:3)

Reps are totaled, calories on the rower, for a score.

Juan- 44/13  39/13  35/13  35/13   166*

Taj- 20/12  20/12  20/12  20/12   128*

Matt- Rx  40/0  37/1  37/2  37/0   154

T- Rx  37/1  38/1  37/1  37/1   153

Great workout guys. Nice MU's Matt! This was a tough one at any scale that makes you question everything you eat, and drink as just more of you to move. Good prioritization on a nice Saturday morning.

This workout was an excellent demonstration of the need to decrease SPM and increase power on the rower. Solid power strokes could net a calorie per stroke, while less powerful strokes took as many as three strokes for the same calorie. You do the math. Power always wins.

Try rowing without the foot straps for a while and focus on slower, more powerful strokes. Your hips and legs should be smoked by the end. Wicked good tips from Special Mike. Another very cool part of CrossFit I love- most people view CrossFit as exclusive when it's actually very inclusive. The sharing of good information like this is just one example.

Thanks for another great day at CFSF. Thanks for your monster efforts, and super strong fuel.

Constantly varied, functional movement at high intensity.

CFSF