Sep 13th, 2013

Category: CrossFit




Rowing technique

WOD – “Christine” – Paleo Benchmark #3
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (24,20)

Level 2 -3/4 Bodyweight
Level 1 – 1/4 Bodyweight

DISCUSSION 22 Comments

  1. Ryan Gould 09/16/2013 at 2:27 am

    WOD: 14:39 Rx (#175)

  2. jason barrow 09/14/2013 at 1:09 am

    2/27/12 – 13:45 Rx [185#]
    11/6/12 – 10:59 Toast [185#] (400m sandbag runs instead of rows)
    9/13/13 – 11:29 Rx [200#]

    Very cool seeing that I’m now 200#, I had no idea. Before tonight I had only stepped on a scale twice in the last year and a half, both times to weigh in for Christine. Can’t really compare my last attempt with this one since I was running so I’m looking forward to the retest for comparison.

  3. Nick D'Ascensao 09/14/2013 at 12:58 am

    Old PR 16:32 #200 BW RX
    Today 14:00 #200 BW RX

    I know this is supposed to be the before but I am so pumped with my performance this week. RXed Fran for the first time and beat my old time, C&Jed 185 PR, and PRed Christine by 2 1/2 mins. I can’t wait to retest these.

  4. Kendra 09/13/2013 at 9:50 pm

    So pumped! Christine progress:
    9/7/12: 16:32, just under L2
    11/6/12: 15:02, L2
    9/13/13: 13:36, Rx!!!! (20# heavier wt)

    Cheated on 7pm with the 430 crew – great grp. Good luck 7pmers.

    • JBo 09/13/2013 at 10:35 pm

      Great work this afternoon, Kendra! I think we were pretty much even most of the way through but you really powered through the last round!
      I was really happy with my progress on Christine as well:
      November 2012: 15:18 Rx (at 165lbs)
      September 2013: 13:55 Rx (still at 165lbs)
      And thanks to Andrea for being an awesome partner tonight. She crushed it at 12:55.

    • Nick D'Ascensao 09/14/2013 at 12:59 am

      No more rides home.

    • jason barrow 09/14/2013 at 1:02 am

      PFFFFFFT..good job…I guess. 🙂

  5. rios 09/13/2013 at 3:33 pm

    13:11 Rx (PR) (DL at 190#) — I did this wod just two weeks ago and came in at 13:53. Helluva way to wake up in the morning …. 0630 class holla

  6. claire bowers 09/13/2013 at 2:33 pm

    15:37; 110#. almost two mins less than last year 9/10/12: 17:23 95# and with 15# more weight!

  7. Kelly 09/13/2013 at 1:58 pm

    12:54, down from 13:43 last September at the same weight.
    Really need to work on rowing endurance. I always fall from about a 1:55 pace to a 2:15 over the course of the 500s. To get better, should I prioritize really fast sprint intervals, or rowing longer distances at a more consistent pace?

    • retta 09/13/2013 at 2:50 pm

      Kel, Look to build your anaerobic capacity by doing sprint intervals. Vary the distances at 1000m or under, with a 1:1 or 2:1 rest ratio. You’ll be able to push hard, recover then be able to push again. Don’t be afraid to through some longer row time trials in there to keep you honest.

  8. sammy belton 09/13/2013 at 1:22 pm

    22:46 #195 Current BW 253 lb
    This was hard but fun. Rows were decent, broke the DLs into 6×2 but my box jumps were slow. My Shin Skin socks paid for themselves today. After scraping my shins with the barbell and an epic fall off the box I should be a bloddy mess but I’m not!

  9. Chris Wilson 09/13/2013 at 12:32 pm

    9/7/12: 14:33 Rx (bodyweight DL @ 170 lb.)
    9/13/13: 13:10 Rx (bodyweight DL @ 185 lb.)

    This tells me that some of that 15 lb. gain was good weight. Aiming for sub-12 min on the re-test.

  10. Jason 09/13/2013 at 11:45 am

    11:51 Rx.. 30 seconds slower than a year ago but actually did bodyweight DLs this time.. Not sure if that accounts for the difference or that I was just trying to keep pace with Mark who killed it and was too fast for me…

  11. Mike Quigley 09/13/2013 at 11:27 am

    10:59….UP from 10:44 last November. I forgot how hard this one was.
    Went out way too fast on the first 500m. next time I’ll pace myself a little better.

  12. Ranjith Zachariah 09/13/2013 at 12:09 am

    Christine makes me nervous.

    What time is the mile run on Saturday? The earlier the better. I need to have amazing brunches with bloody marys prior to the paleo challenge. 😛

    • Retta 09/13/2013 at 12:27 pm

      Ranjith, the mile run is being performed in class so take a look at the schedule and come to whatever class works for you. Just make sure you show up on time..you don’t want to be doing the mile AND burpees >=)

      • Ranjith Zachariah 09/13/2013 at 4:46 pm

        Retta, I won’t dare be late out of fear that you will make me do a mile of burpees. You make me push myself to be a better, fitter, more punctual person. Thank you.