CrossFit South Brooklyn

Established 2007

WOD 12.11.10

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For time:
Row 2000m

If you haven't please read Coach Nick's excellent write-up "Rowing a 2000m Race".  If you've already read it, read it again.

Post time to comments. 
Compare to 11.1.10 and 2.14.10 

Warm-up:
Accumulate 2 Minutes each of:
Hollow Rocking
Wall Quad Stretch (each side)

Home
*Gulp*

Winter Challenge at CrossFit Hoboken

Good luck to Josh M., Dan L., Chris Fox & Jess Fox as they compete at today's 2nd Annual Winter Challenge!  Go get 'em guys!

Starting Strength Coaches at CFSBK

Congratulations to Coach Jeremy and Coach Shane who have completed the requirements for Mark Rippetoe's Starting Strength Seminar and are now certified Starting Strength Coaches.  Well done ge

Coach Rippetoe and crew will be conducting their Starting Strength Seminar at Paulie T-Shirts' South Brooklyn Weightlifting Club April 15-17, 2011.  Click here to register!

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Diggin' in the Crates: What's So Great About a 2K Row? Urban Gets Diesel

Comments

  4. Hoboken update–WOD 1–Bear complex on the minute:-Jess cleared 115-Dan cleared 175-Fox cleared 185-Josh cleared 195

    Really fun atmosphere, much better organized and way warmer than last year! And we’ve got Melissa and Teresa out here cheering us on! Go team SBK!

  5. Saturday, a day for observance, and…2K rows.

    WU: 3 min row at 16s/m, 3 min hollow rocks, 2 min quad stretches

    Partnered with David X (sorry, didn’t get the last name), who chalked up a very good time as well.

    Time: 7:46.1 (PR by 7.2 seconds from 2/14/10)

    I tried to not go completely crazy on the power-10s, and concentrated a lot on the projected finish with my old PR in mind so I could clock in under that. It worked. The last 250 was painful but not so vision-inducing as the February event.

    Happy birthday Chris! Won’t be able to join you for drinks tonight, but I’ll be there in spirit(s).

    @Jess: Those are some great numbers; I’m awestruck.

    @Deb: Did you mean to say “kick”? 🙂

  6. 7:27. Highlight was the last 250m, when out of nowhere Charlotte came over and started yelling at me. Loud. She even scared her husband. I didn’t see that coming from her at all. It helped.

    What time at Rock Shop tonight?

  8. Saw all those 7s on the board and Kevin’s 6 and thought, “Holy crap, I was hoping to knock a half a minute off my 8:55… but jeez.” So I went ahead and rowed 7;57;3–not quite a minute pr. I shoulda opened my eyes and maybe I would have seen where I was and gotten those 2.3 seconds, but what the hey, I’m pretty happy to be in the 7 camp.

    Great job everybody! GO HOBOKENERS!

  10. Row–6:52.6. Only previous one I could find was 7:32, so pretty pumped about that. Thanks for the help, Shane!

    Rest 20 mins

    Grace: 1:41. Four second PR. It was ugly, but I’ll take it!

    Have a great weekend, everyone!

  11. Yesterday, row: 7:43. Thanks, Shane, for the strategies before, words of encouragement during, and advice after on how to do this faster next time.

  12. Home Field Advantage Saturday

    WOD: Jingle Bell Jog 4-miler in Prospect Parkt=29:14 (7:18 mile splits)

    This was a 4-miler PR for me. (Only by 5 seconds, but I’ll take it!) Great running weather, not too cold, and I think it helped me ever so slightly to be running my familiar Prospect Park loop instead of the Central Park path.

    The only training I have been doing recently is CFSBK, so I know I can knock this time down a lot with some concerted running training. I would love to hit sub-7:00 splits.

    Then 12pm Active Recovery class with Shane. Nothing like AR after a race…

  13. Last and final WOD from Hoboken–5 burpees on the minute followed by max thrusters 95/65 for 9 mins:Dan & Josh: 55 repsFox: 44 repsJess: 39 reps

    So glad that’s over! Wrapped up with some AMAZING brisket and ribs apparently shipped all the way from Cleveland!

    Everyone really pushed hard and did an amazing job! I hope to post more about my experience later and hope the boys will too. Big props to Melissa and Teresa who hung around our smelly asses all day long!

  15. @ Samir. LOL. Thanks for the spell check. Yes, I did mean to say Kick ass. As you can see it was early this morning and the coffee hadn’t “kissed” in yet.

  17. Warm-Up:3 Rounds NFT20 KB Swings, 20kg10 GHD Sit-Ups

    Back Squat(45×7, 95×5, 135×5, 155×3, 165×2, 175×1)160×20

    This was a bit of a struggle towards the end but felt easier than 155. Squats felt good today.

    30 Muscle-Ups for time:8:45 as Rx’d

    These were a little noisier than I would have liked. I’ll take it.

    Great work, Team SBK!!! Also great work to all the 2Kers today, especially my 12pm class!

    See you all tonight.

  19. Congrats Team CFSBK!

    Ufford: got the t-warez, thanks.

    Solid Saturday ARecov w/Shane today, as usual. Gotta keep it all lubricated and working for the Total on Wednesday.

    My personal WOD today was an odd object carry: a robust, 6-foot fir tree from Smith Street up to my fourth-floor walkup. I thanked the box several times in my head as I paraded down the block and up the stairs with it, easy peasy.

  20. hee hee. I scared paul with my coxswain voice. heh.

    Nice times on those 2Ks, guys! Very impressive.

    Nice work, Jess and all the other Hobokeners! Happy Birthday Mr. Fox!

  23. 8:55.5

    Really happy about this, as I think the last time I did a 2k was at the lyceum and was much closer to 10 minutes.

    Goal time is 8:40. There’s a lot of work to be done!

  24. Hey, I know this is days after the fact… but: a legit 7:59 in my “corporate gym” today. Warmup was some jump-rope for about 15 mins, plus some DROMs. I suspect I could have shaved off a lot of time with just one person screaming at me.

    1) loved that article on how to row a 2000. I read and reread it…

    2) … but next time I hope I actually follow it better. The only things that I could really employ from it were to break it up into 4 500’s, and not go out too hard initially.

    But one question, if anyone sees this… I remember us talking about keeping stroke rate around 20 in Foundations. But here, mine were much higher – high twenties, and low thirties. Am I doing something wrong? Right? Neither? Guy in the article was talking about much higher figures.

    I am very interested in seeing how far I can take this, as I have no form at all; I am just pulling like a mule.

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