Wednesday, December 23rd, 2009
Coach B and Coach S on the erg
Workout of the Day
Benchmark 3/5
500m row
No one will understand your pain. “That’s it? 500m?” But, if you tackle this brief little test right, you will feel it for about 10 minutes afterward. You’re going to need to rein yourself in a little bit at the start and then try to hold that pace throughout the entire effort. This is about power output, coordination, and determination. This workout requires a long warm-up preparing you for maximal output. DO NOT get on that rower until you are ready to shine! By far, the simplest, funnest and most gut-wrenching test I have ever done at CrossFit – I hope you enjoy the challenge. Coaches and spectators… bring your throat lozenges and get ready to… encourage 
. As a coach I’m looking to see who’s got gears. If your 500m pace is anywhere near your 2000m pace, then we’ve got a problem to solve! Get ready for a fun day! – coach b
Recover with jump rope…
Then do 3 rounds of the CrossFit warm-up (10-15 reps) at a brisk pace with kettlebell swings added in…
Announcements
Holiday Hours
Dec 24th: 6:00am to 10:00am only. No evening hours.
Dec 25th: Closed
December 26th: Closed except for Team workout at 9:00AM
December 31st: 6:00am to 10:00am only. No evening hours.
January 1st: 1:00pm Team Workout and Paleo Potluck
Class Schedule for January
Check out our new online class schedule here. As our On Ramp program starts for new members in January, we’re bringing back hour long classes, which will replace some of our Open Gym hours. Starting Jan 2nd, we’ll be holding a free drop-in classes for beginners every Saturday at 11:30. Feel free to attend and bring friends and family who want to try it out.
Studs.
love to come in for this one….don’t think i have time today
I’m still recovering from Wallballs on Monday. I hope my legs start to function again soon. Good luck to all the CF’ers that go today! Go,Go,Go!!!
Damn…this one was quick but dirty. 1:31, not sure if I did it correctly as illustrated, I did have my shirt on. Not sure if that affected my time.
Still recovering from Karen and Grace..those ladies don’t like me.
tried this yesterday after grace (weird coincidence that it turns up as todays benchmark wod), out of the gate wayyy too hard, energy crashed after 300m and i bailed at 400m due to wicked side cramp. haha just over a minute in i was done. couldnt even complete the 500m. this can crush you, apparently. looking forward to a second shot at it today. good luck everyone!
ps im new, i usually come in around 3 and its pretty quiet that early. but looking forward to meeting everyone! quinn
@quinn
I love your enthusiasm Quinn, great to have you!! And great job on your WODs this week, you are a definite fire breather in the making.
500m – 1.43.7 (I think) PR for me
@Rich T
“quick and dirty” – could not have said it better myself.
I did Karen yesterday … did her real good. The only thing missing was the carpet burn.
Today was a struggle but a little splash of “sunshine” helped out and kept me humble enough to carry on – thanks for that. feeling a little better as the day goes on.
500m – 1:36 (i think).
@Chris…thanks for waiting for me! I could have never done it alone.
500m – 1:54.3 PR for me(trimmed 1.6 seconds)! I finally stopped coughing 2 hours later, def did a number on my throat.
Hey Quinn…I was just gonna write you a “welcome” and “congrats” on “Karen” msg…then I saw MLCs post…So I’ll just second her msg…Nice work buddy !@quinn
PS..I am taking an unpredicted rest day…as I’m pretty pooched…BUT my heart is DEF in the gym right now…dying to try and beat my last 500m row time !!!
It’s a good thing I don’t have extra gym clothes with me at work otherwise I would likely not be able to resist making the stop on my way home…
GO ROWERS !!
legs still sore from Karen
Managed 1:40:1 (damper setting at 5.5)
@Chris
You are hilarious!
http://bodyforlife-chris.blogspot.com/2009/12/need-some-color-in-here.html
….1:34.3. with some gagging and dry heaves at the end. a nice touch. wu-tang got me through this one.
Love the rowing!!
1:44.2, I’m still coughing
So I consider rowing to be a weakness (as my first time rowing ever was 3 months ago) but am extremely happy with my time, 1:55. A super big thanks to Scott (A i think) for an awesome prep talk “it’s all about fluid motion, like you are rowing a boat” and an even better givin’er attitude next to me, we both got PRs, only his was awesome enough to put him at the top of the leader board, great job Scott!
Hey Guys…..that was a tough one because my legs are still burning from Karen, I ended up with 1:27….
Kind Regards,
Eric