5 Attempts at
Row 250 meters
Post all scores to comments.
compare to 7.5.09
Warm-Up
900m Row
Drop :10 off your split every 300m
20 Stroke Warm-up sets:
20 Pulls at 22-24 s/r
20 Pulls at 26-28 s/r
20 Pulls at 30-32 s/r
rest as needed between sets
Full pressure on each set
Charmel Shows off his "CrossFit Face" in Aromas
Fight Gone Belated is officially scheduled for this Wednesday (10/7) at 8pm Down Stairs! Our final team, "Coda" will be comprised of (C) David Mak, Jack, Tamson, Malcolm and Andy H. We need 5 volunteers to keep their score for them and anyone else who wants to come and cheer is more than welcome to! Good luck, Coda!
Beginning this coming Tuesday evening, CFSBK members get 30% off day passes ($20 bucks to $14. BA-BAM) at Brooklyn Boulders each and every Tuesday night. This will be extended to other days of the week once we come up with a way to identify who are members are for their staff and officially become neighbors. Hot Iron branding and ear tagging are currently the top choices. Also, CFSBK members interested in memberships will receive 10% off any membership package.
Anyone interested in going to the Reel Rock Tour screening at Brooklyn Boulders next week please email Shane(At)CrossFitSouthBrooklyn.com
Happy 40th Birthday, Ashley F!!!
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An Enduring Measure of Fitness, The Simple Push-Up NY Times
Oldest Human Skeleton Found, Disproves Missing Link National Geographic
"A Child is Born", Scientific Photography Lennart Nilsson
I had a FGB dream last night. I was doing my box jumps in birkenstocks and the boxes were painted sea foam. Suffice to say I woke up screaming.
Peter – sounds like Crossfit San Francisco.
Awesome about Brooklyn Boulders discount!!Not sure what the wife will think about the CFSBK tattoo on the inside of my forearm.
OH – I forgot. Happy to be a Fight Gone Belated judge.Count me in.
Go CODA! Can’t judge cause I’ll be with foundations but I expect you all to kick ass.
Speaking of ass…won’t that be a better place to show off your new tattoo, Brian?
Count me in for a FGBelated judge too! Also excited about the brooklyn boulders discount.
Happy to be a FGBelated Judge; count me in.
Forgot to post numbers. Today’s WOD was brutal. I don’t think I’ve felt quite as spent in a long time. My arms, glutes, and legs all felt like they were on fire; my heart was going like a triphammer.
Times: 48.6, 47.2, 47.8, 48.5, 49.6.
The drills preceding the WOD were very useful; thanks for devising them!
250m Sprints
46.2 / 47.5 / 46.9 / 47.0 / 47.1
Could still walk after rowing — a clear sign that I didn’t go hard enough.
Did double unders after rowing:103 consecutive in 60 seconds.115 consecutive in 60 seconds. (PR baby!)
times: 46.9, 46.6, 49.4, 49.7, 51.1
Looking forward to making this WOD up later in the week.
I can keep score Wednesday if needed…
47.3, 46.9, 48.4, 46.9, 47.6
52.2-57.5-52.9-58.8-55.5
Short rows like this always kill me. I am still fighting nausea hours later.
49.0, 50.6, 53.0, 52.0, 51.2
I always would get about 200 in and then crash and the last 50 would be murder.
47.7/47.3/45/47.7/46.9
Last heat I raised my feet by two notches. My butt then stuck to the seat.First 5 I felt like I was going to come unglued from the chair.
Good form and foot position really was rewarded.
45.1, 43.9, 44.6, 44.1, 45.5.
am happy with the consistency, but could definitely get better at these. nice work mcgrath!
40.3(PR), 40.4, 41.8, 44.2, 42.8
thanks paul.
i was seriously wrecked after this. seriously. arms and legs, couldn’t stand up for a while. would have like more recovery time btw 250’s. but it was a good test to have what we had.
last time July, fastest was 42.0. then 2 wks ago, pulled a 41.1. going in the right direction. breaking 40 next time.
McGrath is a rowing MACHINE. On a, uh, rowing machine.
48.7, 52.7, 50.0, 52.1, 50.2
Fell off the rower during the second set. Averaged about 1 second slower than in July, a result of my sore hamstrings and not being able to lean back at the end of my pull.
Oh, and this is the second straight rowing WOD that’s resulted in me puking afterward. Good times.
Did Yesterdays LB BSQ’s
(45×8, 95×5)135×5, 165×5, 185×5, 205×4, 185×5(135x5x2)
Kept Shifting to my right leg on 205 and decided to scale back and work technique.
Wanted to go run with Ryan and Dan but ended up having to go meet with Dom, the owner of our new building to talk bizness. I’ve been itching to get back on a track since I did those 200’s in Harlem.
Afterwards went climbing a little at BKB, was feeling uninspired physically and decided to go to a cafe and work on a crossword puzzle which i also failed on.
Nap time!
1:03.2/1:04.2/1:06.2/1:03.8/1:0??
I’m still lacking the strength/technique for rowing but I tried really hard. Thanks Dan for the pointers! The only thing that probably prevented me from getting a free Tshirt today was my empty stomach. But maybe no breakfast hurt me too–what do you guys eat before workouts? And how long before? My stomach still feels a bit off, even now.
46, 48, 47, 53, 48
First time sprinting hard on rower. Pretty fun until I bonked on round 4. Rested a minute and came back ok for round 5. Need to work harder to maintain the low 1:30s for the full 250.
Hey Steph W. I went back to the erg you were on and checked your last time. It was 1:05.5. You really threw your soul into that last 250m. Awesome intensity.
44.1, 44.7, 45.4, 46.6, 46.1
250m is a hard piece on the erg…but really every fast effort is hard on the erg. I also felt a bit pukey after the 3rd, in addition my forearms were SWOLLEN. I’d like to be a bit more consistant with these, 2.5 sec is too much variation in time.
Steph – Food intake pre-WOD is a very individual thing. Some people can ingest a full meal of solid food close to working out and be fine, others (like me) would be nauseous from it. Some prefer no food before an early workout, but I’m not a fan of this at all.
Play around with it to see what works best for yourself. Try meals 2hrs before, up to 30 minutes before. If eating solid food makes you queezy try liquids. If you do dairy some whole milk can serve as its own meal/snack. Smoothies with a bit of fruit and yoghurt can be pretty easily digested by most folks.
All that said, going all out for repeated short durations (like today), for many people, is a magic recipe for looking for the bucket. Chers to you for pushing yourself to that uncomfortable place!
steph, I typically eat 3 eggs + bacon or a large bowl of steel cut oats before crossfit on weekends. I agree with chris that it’s very individual. I would feel sick/bad if I didn’t eat before a morning workout.
Two more attempts at 250m — 47.0 and 47.1 at least I’m consistent! Going to relax and recover. Tempted to go see Zombieland again. It was so amusing, may just have to buy it.
Steph W – You did great today! Congrats on pushing to that uncomfortable place. As for eating, you’ll have to find what works for you. Tend to vary it a bit, some days not eating until after call, other days eating immediately prior or even between the warmup/workout. I don’t get the pukey feeling :(. Find what works beat for you!
Mad props to Alec for his hilarious rowing-without-the-seat.
And a shout out to:.DMG for inching ever closer to the 40 barrier – beast!Chris Fox who gives me and other short folk hope of pulling a fast 250 😉
Good times at Root Hill, where it pays to be a CrossFitter (or at least where it’s worth a decent discount). No sprinting on account of rain. We’ll reschedule for next week.
Have a great weekend everyone!
This is a bit delayed but I just came across the helmet discussion and would like to add a recent story.
Last month I had a bike accident. I landed FACE FIRST when a PARKED CAR opened it’s door right as I was biking past. I weave through Manhattan traffic but it was a small Brooklyn street where I found the greatest danger and got DOORED.
I broke my nose and all cuts and bruising healed in about a week, because MY HELMET HIT THE GROUND FIRST. I did not come down on anything else–wrists/knees– it was helmet and then face.
I saw a bunch of you Thursday night and I’m quite sure none of you could tell that my nose was just broken, THANKS TO MY HELMET!
ok. I’m done ranting. You never know when danger will arise. We’ve all made our way out of scary situations but it can be the silly ones that suck the most so why not control what you can?
Squatting was fun Thursday. Hope to be back very soon!
47, 48.8, 48.9, 49, 50
I thought I liked Rowing. EIther Im out of shape from only coming twice a week or I hate the 250m.
Rowing next to Jeremy helped me convert to the darkside of “i hate rowing, I hate anyone who likes rowing, and I hate water”
Thanks guys for all the kind and helpful words. There may have been other forces at work yesterday as I am down with a fever AGAIN (second time in two weeks). Not too happy about that…
Just wrote a lot and iPhone froze!
Love rowing – don’t hate me Shawn!!50.??, 49.6, 51.1, 51.9, 49.6
Goal is consistant sub 50s.Still need to do 2k too!
Off to Cali tonight for work – will try to hit up CFO again!
104.4104.1104.7105.9105.7
Not amazing but definitely cool to see some improvement looking back at my first attempt in July. Spent the rest of yesterday a tired, thirsty, hungry, brokedown lady.