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Sunday. March 30th, 2014 - Row 2km
Posted: 29 March 2014 07:05 PM   [ Ignore ]
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SUNDAY 140330

Row 2,000 meters

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Compare to 120328.

The mainpage of CrossFit directs new people here for help getting started.
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Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

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Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 29 March 2014 07:08 PM   [ Ignore ]   [ # 1 ]
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Last time out, GD scaled this as:

Garddawg - 27 March 2012 05:34 PM

Big Dawgs and Pack:
as Rx’d

Puppies:
Row 1000 M

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 29 March 2014 08:42 PM   [ Ignore ]   [ # 2 ]
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What about Buttercups and Babies?  (I’m going to have to substitute Sumo Deadlift High Pulls with dumbbells anyway, since I don’t have access to a rowing machine.)

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(goal: 125-130lb)

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Posted: 30 March 2014 05:44 AM   [ Ignore ]   [ # 3 ]
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rosie - 29 March 2014 08:42 PM

What about Buttercups and Babies?  (I’m going to have to substitute Sumo Deadlift High Pulls with dumbbells anyway, since I don’t have access to a rowing machine.)

Not sure on a sub for that Rosie , yes its normally SDHP, Might I recommend an alternative.  Grab on to something solid and stationary you can get a firm grip on about chest height and leaning back to arms length   and pulling yourself forward to standing position. this would give you a movement similar to rowing. If you have a 4 ft chain link fence you could use grabbing the top rail would probably work. since you’re relatively new to this , I would keep it to 50 total reps doing 5 sets of 10.  The buttercup scaling doesn’t come up as often as puppies because the people need more of a rest recovery period. Puppies are a little more advanced so they get more frequency. Pack , porch and as Rxd are scheduled for all the workouts. I know you want to dive into this . But 2 -3 times a week as a starter would be more prudent, You can always add scheduled things like walks to supplement your training gradually building up your endurance capabilities . Like you said your at baby level so take baby steps. You’ll be doing an all out sprint before you know it. Good luck on your training goals grin  BTW my wife is your age and trains at a Butter cup/ Puppy level herself.  4’11”  170 lbs.

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Posted: 30 March 2014 06:14 AM   [ Ignore ]   [ # 4 ]
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OPG57 - 30 March 2014 05:44 AM

Grab on to something solid and stationary you can get a firm grip on about chest height and leaning back to arms length   and pulling yourself forward to standing position. this would give you a movement similar to rowing.

Would a doorway work, or would the arm spread be too wide?

I know you want to dive into this . But 2 -3 times a week as a starter would be more prudent, You can always add scheduled things like walks to supplement your training gradually building up your endurance capabilities . Like you said your at baby level so take baby steps. You’ll be doing an all out sprint before you know it.

That makes sense.

Good luck on your training goals grin  BTW my wife is your age and trains at a Butter cup/ Puppy level herself.  4’11”  170 lbs.

smile  Good for her!

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CF Start date:  March 28, 2014
F/52/5’6”/225 216
(goal: 125-130lb)

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Posted: 30 March 2014 06:22 AM   [ Ignore ]   [ # 5 ]
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rosie - 30 March 2014 06:14 AM
OPG57 - 30 March 2014 05:44 AM

Grab on to something solid and stationary you can get a firm grip on about chest height and leaning back to arms length   and pulling yourself forward to standing position. this would give you a movement similar to rowing.

Would a doorway work, or would the arm spread be too wide?

I know you want to dive into this . But 2 -3 times a week as a starter would be more prudent, You can always add scheduled things like walks to supplement your training gradually building up your endurance capabilities . Like you said your at baby level so take baby steps. You’ll be doing an all out sprint before you know it.

That makes sense.

Good luck on your training goals grin  BTW my wife is your age and trains at a Butter cup/ Puppy level herself.  4’11”  170 lbs.

smile  Good for her!

Grabbing on to the trim inside the doorway would be a great way to do it. Good idea wink Don’t worry about the arm spread now. This is the start of training. You can worry about the technical aspects as you advance. This is an approximation to the rowing movement using your Lats , posterior deltoids and arms.

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Posted: 30 March 2014 07:14 AM   [ Ignore ]   [ # 6 ]
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The DOMS has set in something fierce and I now it will be worse on the 2nd day. I’m kind of laughing about it because it’s well worth it.
I’m resting today!

I wanted to respond to others’ posts from yesterday:

Garddawg, great job on 14.5!
David JH, I really hope you feel 100% soon. Take care of yourself.
JCHcrawk, OPG & OlyPowergirl, thanks!
Smokey, thanks and I hear you on the soreness. Wow!
SheepDawg, just the thought of the shoulder dislocation… OUCH.
TopMac, enjoy the rest cycle. I agree with OPG, we are only as good as our recoveries!

I’ll post regularly and read your posts too. Have a great Sunday, everyone.

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Went away in 2010, came back to CF in April 2013

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Posted: 30 March 2014 07:18 AM   [ Ignore ]   [ # 7 ]
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2k row:  07:59.6.

I really had to hustle the last 150m or so to get sub-8 minutes.

Not sure I’ve done a 2k row before, so this is a PR.

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35/m/6’2”/170

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Posted: 30 March 2014 07:19 AM   [ Ignore ]   [ # 8 ]
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Power clean. Deadlift.

Warmup
Breaking sit-ups 3 x 9
Hip lifts 3 x 9
Sit-ups with leg spikes 3 x 9
Side knee lifts 2 x 3 x 9
Rubber band side steps 1 x 2 x 12
Backwards leg lifts 3 x 7
Supported pistol squat 1 x 2 x 5
Supermans 2 x 8
Dead bugs 2 x 8
Hollow hold 2 x 8

Strength
Power clean 3-3-3
In kg: 47.5-52.5-57.5(F, 2)

Deadlift 3-3-3
In kg: 85-95-105(F, 2, PR)

Hi-rep set, 60 kg
Result: 12 (PR)


Recon Ron
7 pull-ups: 1-2-1-1-1-1 (throughout the day)

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Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 30 March 2014 07:26 AM   [ Ignore ]   [ # 9 ]
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sbburris - 30 March 2014 07:18 AM

2k row:  07:59.6.

I really had to hustle the last 150m or so to get sub-8 minutes.

Not sure I’ve done a 2k row before, so this is a PR.

Well done grinGreat time

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 30 March 2014 07:27 AM   [ Ignore ]   [ # 10 ]
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swedfalcon - 30 March 2014 07:19 AM

Power clean. Deadlift.

Warmup
Breaking sit-ups 3 x 9
Hip lifts 3 x 9
Sit-ups with leg spikes 3 x 9
Side knee lifts 2 x 3 x 9
Rubber band side steps 1 x 2 x 12
Backwards leg lifts 3 x 7
Supported pistol squat 1 x 2 x 5
Supermans 2 x 8
Dead bugs 2 x 8
Hollow hold 2 x 8

Strength
Power clean 3-3-3
In kg: 47.5-52.5-57.5(F, 2)

Deadlift 3-3-3
In kg: 85-95-105(F, 2, PR)

Hi-rep set, 60 kg
Result: 12 (PR)


Recon Ron
7 pull-ups: 1-2-1-1-1-1 (throughout the day)

Well done on the PRs

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 30 March 2014 07:37 AM   [ Ignore ]   [ # 11 ]
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Glorybelle - 30 March 2014 07:14 AM

The DOMS has set in something fierce and I now it will be worse on the 2nd day. I’m kind of laughing about it because it’s well worth it.
I’m resting today!

I wanted to respond to others’ posts from yesterday:

Garddawg, great job on 14.5!
David JH, I really hope you feel 100% soon. Take care of yourself.
JCHcrawk, OPG & OlyPowergirl, thanks!
Smokey, thanks and I hear you on the soreness. Wow!
SheepDawg, just the thought of the shoulder dislocation… OUCH.
TopMac, enjoy the rest cycle. I agree with OPG, we are only as good as our recoveries!

I’ll post regularly and read your posts too. Have a great Sunday, everyone.

I think you are the type personality that will thrive in a box environment. I won’t be surprised to here you are Deadlifting 300 lbs,  snatching 115 , C+J 155 in the next 6 months.  I think the atmosphere will feed your enthusiasm and your desire to challenge yourself. I won’t be surprised if I see you at next years open Masters 45-49 Womens. Great knowing you Glorybelle. OPG and Olypowergal.  aka Guy and Lea Ann

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 30 March 2014 07:48 AM   [ Ignore ]   [ # 12 ]
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OPG57 - 30 March 2014 07:26 AM
sbburris - 30 March 2014 07:18 AM

2k row:  07:59.6.

I really had to hustle the last 150m or so to get sub-8 minutes.

Not sure I’ve done a 2k row before, so this is a PR.

Well done grinGreat time

Thanks.  For some reason, I thought I was going to go a bit faster, but my quads/hams were really burning towards the end, and I just didn’t have as much in the tank as I thought I did.

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35/m/6’2”/170

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Posted: 30 March 2014 08:00 AM   [ Ignore ]   [ # 13 ]
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sbburris - 30 March 2014 07:48 AM
OPG57 - 30 March 2014 07:26 AM
sbburris - 30 March 2014 07:18 AM

2k row:  07:59.6.

I really had to hustle the last 150m or so to get sub-8 minutes.

Not sure I’ve done a 2k row before, so this is a PR.

Well done grinGreat time

Thanks.  For some reason, I thought I was going to go a bit faster, but my quads/hams were really burning towards the end, and I just didn’t have as much in the tank as I thought I did.

maintaining a 2:00 min 500m pace is tough for a lot of folks. Glad to here your legs took the punishment ,that’s a sign that the right muscles were being used on the drive of the stroke. I used to use a lot of lower back when I started. I finally developed proper leg drive on the pull and my longer distance times got significantly quicker. Great job on the row.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 30 March 2014 08:27 AM   [ Ignore ]   [ # 14 ]
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2.5 mile round trip walk with wife and kiddos to farmer’s market and 5 mile bike ride to river. Knee was really flaring up, time for a break.

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M / 30 / 185# (84K) / 6’1 (185cm)
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2014 Goals

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    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
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Posted: 30 March 2014 08:33 AM   [ Ignore ]   [ # 15 ]
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Glorybelle - 30 March 2014 07:14 AM

I’ll post regularly and read your posts too. Have a great Sunday, everyone.

Want to chime in… Glorybelle, you have been a big motivation. Thank you, good luck, and please come visit.  callme

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