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080809 SATURDAY
Victor throws some heavy loads for "2 Minute Defense"
Workout (From the CrossFit Mothership):
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Post time to comments.
(and here is a video showing Towel Pull Up variations if you don't have a rope to climb)
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Article (Thanks to Mike E. for this one):
Why Elite Rowers Have Big Hearts
Scientists have unravelled a potential mechanism for how top-level rowers develop enlarged strengthened hearts as a result of long-term intensive training. The research, published in the August edition of Clinical Endocrinology suggests a causal link between naturally occurring hormone levels and strengthening of the heart muscle in professional rowers. Elite rowers were found to have higher levels of insulin-like growth factor 1 (IGF-1) compared to healthy sedentary volunteers. In these athletes, IGF-1 values correlate with enlargement and strengthening of heart muscle cells. . .
Posted by Jeremy Jones at August 8, 2008 12:48 PM
Comments
Hey Mike E. how are you? I haven't seen you at the gym for a while, I hope all is well and look forward to see you soon
Posted by: luca z. at August 9, 2008 7:46 AM
Victor also rowed like an animal today! This guy is a beast. 395 DL yesterday too.
Good workout today guys - in honor of the Men's Rowing in the Olympics we did "Rowing with Mary"
1st, after a burpee-tire flip warmup, the group rowed a 500m row (without any knowledge of what was coming!).
Their 1st 500m row was posted as the goal to beat for:
7 Rounds of
Row 500m (beat your 500m goal time!)
5 Pull ups
10 Push ups
15 Squats
+ 5 Burpees if you didn't beat your pace time!
Rest 2 -3 minutes.
Bonus: If your last round 500m row is your fastest, then you're done! No pulls, push ups or squats.
This was a brutal test. I am impressed with the crew: Anne & Bryan (last round fastest!), Cal, Victor (our fastest rower - all faster than 1:47!), Rodil, Dustin (Muay Thai too at 10).
Posted by: Craig at August 9, 2008 3:57 PM
By the way, our rowers discovered a few tips that helped them improve their times. Most of those great tips can be found here:
www.crossfit.com/journal/rowing
Also, when you see Calvin in the Shed, ask him for training and speed tips - this guy is an experienced rower. Thanks for your help today, Cal.
Posted by: Craig at August 9, 2008 4:00 PM
18:07 as Rx'ed
ouch. Done on Tues the 12th.
-jj
Posted by: Jeremy Jones - Diablo CrossFit at August 12, 2008 10:20 PM
