The other 5k

Sunday 091227
Row 5K
Post time to comments.
Compare to 080209.


Better rowing: notes on erging

Concept2.com is a great resource:
Technique
Understanding drag factor
Online world rankings
and lots more
PLEASE NOTE that because we only have 2 rowers and each person’s 5K will take approximately 20 minutes, I’m planning to run the 11am, noon, and 1pm WOD classes to facilitate usage of the rowers.
Whenever a member shows up, they should report to me so that I may add their name to my list. As rowers become free, I’ll be sequencing who goes next based on that list.
Class will still have a structured warm-up/skillwork component along with a finisher, but these will be staggered along with the rowing to get people through in a timely fashion and keep the rowers in use at all times.

Static stretching, refined grain intake by paleo man – research review
70sBig.com addresses the elephant in the room: steroids
Fun with quail eggs
Use your butt to stabilize
Some women may lack Vitamin A due to diet low in animal fats
HAPPY BIRTHDAY, NICK J.!

  • kj

    ~4m charity run – 31 min
    Beautiful day. I’ll row this on Tuesday.

  • http://crossfitcyclist.wordpress.com D Smith

    5k row
    19:15 (1st time doing it. Poor pacing. Next time sub 19min)

  • Jess L.

    5 K row
    26:06
    First time rowing for more than 500M as part of a WOD. Thanks for the coaching Allison!

  • Matt K

    5K row 20:52

  • Lenny

    Worked w Brian D and his GF Rachel this morning. Gotta say it was really helpful in working my O lifts. If you guys are looking to improve your Olympic Lifting technique this is the way to do it.
    Is anyone going to the Sectionals for the Crosfit games? I’m all registered and need training
    partners. Who’s in?

  • Sara

    Lenny:
    Sophie and I are registered and have been doing some games prep wods if you want in. Anyone else is welcome too!

  • Avery

    Back Squats at 160#x5x3
    Crossfit FB WOD: Power Clean and Jerks (93#) Two on the minute, every minute, 15 minutes total – focusing on form and speed.
    Thanks for the cues Kevin!

  • Reagan

    Never rowed 5k before. My pacing was terrible.
    22:15
    Black Box (270,270)

  • Lt Gabe

    I second Lenny’s recommendation of Brian and Rachel. They’re quite the Power Couple ;)

  • Lenny

    Count me in Sara. Let me know when you wanna train.

  • Sara H.

    New dead lift PR doing the 1-10-1-20-1-30 dead lifts at Shoreline Crossfit in CT!!
    235# Previous PR was 225#. Cash out was tabata squats.

  • Emerson

    5×5 Back Squat
    60kg, 80kg, 100kg, 100kg (f) 90kg
    5×3 weighted pull ups
    20lbs, 30lbs, 30lbs (f on 3rd rep) 25lbs, 40lbs (f on 3rd rep)

  • O’Hara

    20.20 on the row. Started off before I realized damper was at 10, oops. Felt terrible so went home and watched the C2 videos on the main site. very helpful. looking forward to the next time already.

  • Michael R.

    20:26.8
    People can also keep up with the personal workout log on the concept2 website. Pretty useful to track current vs. past performance.