1k Row

  • Wednesday May 6th

    Skill/Practice

    2 Rds

    15-10-5 

    Hang Squat Clean (empty bar)

    Calorie row ( Focus on Technique)

    * If you don’t know the hang squat clean, do hang power clean or hang muscle clean (be sure to hit all the positions). (15min Cap)

     

     

    Metcon

    Patton

    Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. 

    Run 1 mile
    Row 2K
    Run 1 mile

    30 Min Cap
     

    Scaled Option

    Run 800m
    Row 1k
    Run 800m
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  • Saturday October 25th

    Metcon

    Teams of Two

     

    Buy In 4 Mins Plank Hold 45/25 (Each must do 90 Secs)
     

    20-2

    KB Swings
    KB Goblet Squats
    Burpees (5 per person before switching)

     

    Cash Out 1k Row (each must row 250m)

    One Partner working at a time. 

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  • Monday, March 3rd

    March Athlete of the Month: Lawrence aka "Law" 

    • When and how did you first find CrossFit? GOOGLE BASED ON A RUMOR THAT ONE WAS OPENING IN GREENWICH.  Have ALWAYS HAD AN INTEREST BUT NOTHING WORKED SCHEDULE WISE UNTIL YOU OPENED.
    • What about CrossFit 06830 appealed to you and has kept you involved?  THE CONSTANT CHALLENGE AND VARIETY OF WORKOUTS
    • It takes a lot of commitment to keep showing up at the crack of dawn, and it’s really something to realize the give and take that people and families make to come in. What keeps you coming in? CONSTANT IMPROVEMENT IN MY OVERALL FITNESS AND I FIND THAT I AM A MUCH MORE PLEASANT PERSON AFTER GETTING CRUSHED 3-4x A WEEK
    • What about the community? EVERYONE HAS A POSITIVE ATTITUDE AND THAT DEFINITELY HELPS WHEN YOU ARE PUSHING SO HARD.
    • There’s a lot to get out of a gym like ours other than what happens in classes. Speaking of that, lets hear a bit about you outside of the gym.  I WORK IN REAL ESTATE PRIVATE EQUITY AT A FIRM IN GREENWICH AND WORKOUT IN THE MORNINGS BECAUSE I NEVER KNOW WHEN IM GOING TO GET OUT OF WORK.  I HAVE AN 8 MONTH OLD DAUGHTER AND OUTSIDE OF THE GYM AND THE OFFICE SHE IS MY PRIORITY. 
    • How about hobbies outside of CrossFit? What do you do to relax? GOLF, SKIING AND EATING (DONT KILL ME EJ) & BELIEVE IT OR NOT CROSS FIT IS VERY RELAXING TO ME
    • Did you have any injuries before CF? How have you dealt with them? YES I HERNIATED A DISK 5 YRS AGO AND WENT TO AN ORTHO AND THEN DID PT, HURT IT AGAIN A FEW YEARS BACK AND USED A GOOD CHIROPRACTER AND WAS MUCH HAPPIER.  ONE OF THE HUGE DRAWS ABOUT OUR GYM TO ME WAS THE FOCUS ON MOBILITY.  SINCE JOINING I HAVE IMPOVED MY STAMINA, STRENGTH AND MOBILITY AND FEEL BETTER THAN I HAVE IN YEARS
    • Any nicknames? MANY BUT NONE THAT I WOULD LIKE TO SHARE :)
    • Last stock question: What do you think we should look for in a future Athlete of the Month? SOMEONE WHO IS MOTIVATED, ATTENDS FREQUENTLY AND WANTS TO IMPROVE EVERYDAY....KIT????

     

    Strength

    Bench Press 

    5x3

    Front Squat

    5x3

     

    Cash Out 

    1K Row

     

    Post load and time to comments.

     

    RESOURCES/ARTICLES

    6 Tips so You Don't Ever Fall Out of Love with CrossFit

    Meet the Man Who Has Eaten Pizza Everyday for 25 Years

    Continue Reading
  • Thursday, October 24th

    Skill/Strength

    Hollowbody holds

    KB Deadlift EMOM 12x3  

     

    Metcon

    Test Day

    1K Row 

     

    RESOURCES/ARTICLES

    Crimes Against Rowing - Part 2 

    Rowing Refinement Video

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