Thu 31 Jan 2013
Posted by B-boy under Skills and Drills
Paralympian Tom Aggar has built crazy torso and back strength through his row training.
WORKOUT OF THE DAY
22:06 (All that for a massive 1 second PR).
My form really collapses during the middle of this workout. My right hip is incredibly sore as well.
Great warm up, thanks Allison.
19:52.0 compared to 19:53.7 on 10-5-2012
Hot Yoga this morning. Feeling good!
Nothing opens up my hips and shoulder like that 105 degree room.
Namaste everyone. Tomorrow we throw weight around again.
CrossFit Open – Registration is up
A great way to challenge yourself, see how you rank against athletes around the world, and have fun
Reasons to sign up
1) we’ll be doing the WODs at the gym anyway;
2) It’s a great way to compete if you’re a little nervous about getting into a big competition just yet;
3) it challenges you;
4) you feel like you’re a big time ROCKSTAR or NFL Player at the Superbowl b/c everyone is cheering you on; 5) Why not?
Questions or concerns, feel free to email or post here.
**For those of you who have registered in the past, use your same log in. They’re working on aggregating data from previous opens.
Here’s our roster so far!
Nice little 6AM class…I liked the washing machines.
19:46 DT said “haha Well I went 19 and change for a 6k one time so….
na but good for you dude” so I’ve got that going for me.
476.198 lbs = the heaviest snatch weight ever snatched.
I’ll be going for 476.199 on sunday. stay tuned.
Gosh, they ask you all of these personal questions when you sign up for the Games. I hope I answered them ok…
Press – 150(5)x5,165(1),185(1),195(1)
195!!! e-HGH lifting huge.
Box Squat 45(10), 65(8), 85(5), 95(5), 115(5), 120(5), 125(3), 130(3), 95(11)
Accessory and midline stuff. New experiment – increasing caloric intake by 1/4 gallon milk after workout. Will increase to 1/2 gallon if I find out that a)I’m not lactose intolerant and b)I’m getting huge.
Who is coming to 6am tomorrow?! WHAT! VNECKS?! DT!? BROCCOLI?
24:21. disappointed with time, but learned how I can improve my efficiency by holding at chest for a second or two. Thanks Patrick and Vicki!
Should be able to improve that quite a bit next time.
I’ve never rowed longer than a 2K before so didn’t know how to pace this. I also didnt warm up today. Went out way too slow for first 2K and could have sprinted harder last 1K.
Not able to make it to class today so did this on my own too which isn’t as fun. I did get to listen to Madonna on my iPod though which is certainly something you guys wouldn’t go for at the gym!!
“Gwen”Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Did this @155
22:06 total time with rest
Holy forearms ! Resting on the thighs a lot, I will definitely have a bruise on my quads.
thank u for my man in the mirror moment allison.. mix it up time!
wod 27:58 or something. back killer
dont know how to look it up if i have done this before
26:55. first time rowing for that long. wasn’t sure how to pace myself, and went REALLY slowly because i thought for sure i would be too tired at the end. so, i ended up with a lot of oomph at the end and my last 1000 was my fastest and strongest by far. thanks for the breakdown of the row, ashleigh!
I am happy about several things:
1. that I showed up, because I normally hate rowing. So I’m happy that I have cured myself of hating it.
2. Improving in form, using legs way more– all good coaching from Brendan, Allison, and Eroc over time.
3. That I was under 30:00. I think this was due to great instruction from Ashleigh– I saw how to actually conserve energy within each row.
First Time rowing over 500. Always room for improvement. Ashleigh broke down the row very detailed although it didn’t make it any easier. Lol. Oh yea! before I forget. YO Eric S. ur freaking biceps were Pow.
as punishment for not coming in, i had to force myself to do something worse than rowing a 5k. what is that, you ask? well, running 5 miles. considering i have not run more than 3 since the marathon, i think, this was huge.
5 miles 38:52. almost 2 min off from my pr but i will take it.
19:29 5 k row
I hate rowing, just saying.
That felt good! Started shooting for a 2:15 500m, but wound up slowly inching my avg to 2:08.
5K ROW: 20:42
Fun times, def room for improvement
20:55. Fine with it.
5k Row – 21:56.
First time ever rowing this far, not too bad. Could have sprinted at 500 meters instead of 250 meters to go.
5k row – 19:34
One arm bent over kb rows
14 each side (24 kg)
2×10 each side (32 kg)
20:47. First 5K row.
Messing up the name game when I’ve known these people for over 12 months is apparently my buy-in for 2013.
went in to do an easy 5k prior to sat competition…..somehow ended up only 13 seconds off my PR…prob could have beat PR if I didn’t completely slow down with 400m to go…not sure what i was thinking.
Proud of myself for just going in, because like J-Ca$h, I hate rowing!
19:49 vs. 20:51 on 10-5-12. Boom goes the dynamite.
5k row: 19:25
23.06.03 compared to 25.14.06 on 10/21. The first time I did this in Oct I was on a erg in Vegas and nearly barfed on myself…so doing this sober was an obvious first step
that felt great! forced to dig deep and push yourself kinda workout.
25:01:03 i REALLY wanted to do sub 25:00, since that would put me at less than 5 mins per 1000 meters. Almost made it….
first 5k row – 20:13.
Paleo and crossfit are going to make me the best me possible!
22:18 and.. I kno I can cut down next time. Lung capacity rules…I’m working on it
19:54…need to work on form
5K row @ 5 months pregnant: 26:49
Back in Oct 5K row at 1 month pregnant: 23:14
Added about a minute for each month, and dry heaved in the middle of it so i’d say not bad.
And Amylynne bailed on me in october for the 5K row. You better get on the erg lady!!!!
Whoa, Brooke’s prego? Congrats!
19.42.8 (PR)…did this on Friday.
1st 2k @ 1.57.5/500m
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