Tuesday, June 15, 2010

Assesment Week, Day 2

Focusing on our strength metrics today, oh and a 10k row :)

Max BW Bench Press
Weighted Deadhang Pull-Up 5 Reps
Overhead Press 5 Rep Max
Back Squat 5 Rep Max
Deadlift 5 Rep Max

Row 10,000m

We are becoming more balanced athletes in this program and that is the exact definition of what a Crossfit athlete is supposed to be.

"Only through destroying myself can I discover the greatest power of my spirit."
-Chuck Palahniuk-

A video and a CFJ article on rowing:

Rowing Technique Video

Crossfit Journal Rowing Technique


  1. Went something like this:

    BP - 20 reps (-1 rep)
    PU - 24 kg (+4 kg)
    OHP - 65 kg / 143 lbs (+5 kg)
    BS - 122.5 kg / 269.5 lbs (-7.5 kg WHAT?)
    DL - 170 kg / 374 lbs (match)

    10 k row - 40:19 (1:30'ish faster)

  2. BP 15ish (-2)
    PU 24kg (0)
    OHP 60kg (0)
    BS 120kg (0)
    Deadlift 135kg (-5kg) :(

    2000m swim 36:40

  3. Chandler, I can't believe you didn't want to sit on the rower for 40 minutes... it's just so fun!


    p.s. A 2k swim? I would have drowned!

  4. Bench went down
    Push press went up
    Deads went down
    Squats went up - depth may of been questionable on last rep
    Weighted pull up - mehhhh
    10K row time went up, but Torrey helped me with some technique on the last couple thousand meters so hopefully we will see a change!

    Thanks Torrey!

  5. Alena, great job on the 10k. Look at the split you held this time (or last time) and on our next one (yes, I believe we'll have another one!)... go out at THAT split and hold it the entire time... until the last 1500 or 1000... then bring it down, and you'll destroy your time!

    Thanks for helping me through it... dropped about 30 seconds.