Friday, October 1, 2010

THE "BASELINE CHALLENGE" PRELIMS

skill
rowing technique

focus
air squat
-heels shoulder width; toes slightly out
-line of action: hips back then down
-weight in heels
-midline stability: maintain lumbar curve
-full depth: hip crease below top of the knee
-knees must track over toes

work
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

compare to 08JUN09

15 comments:

  1. Anonymous01 October, 2010 10:07

    Chrissy 140bw
    Did baseline yesterday bc there are no rowers in the Nashvegas airport
    Over a min PR, rx, 4:47! Boom! I hear zone & paleo work.. Ima try it maybe?!

    ReplyDelete
  2. Anonymous01 October, 2010 10:31

    Nate.190bw.rx.10:02
    Moved through everything relatively quickly and then came the pullups. Jon probably said it best: "That was painful to watch."

    ReplyDelete
  3. Katie P01 October, 2010 11:01

    6:36 rx

    first time i've ever done it rx. i think i could have pushed myself a little harder....but my fear of the rower got the best of me. anxious to see how it goes down in 8 weeks.

    6 am crew...sorry i was late...i took chrissy to the airport this morning....and she volunteered to do my penalty burpees. please help me in holding her to that.

    ReplyDelete
  4. Anonymous01 October, 2010 14:11

    caleb.rx.3:37

    good luck mama wallace!

    here is the link to the mobility wod...i recomend saving it to favorites...

    http://mobilitywod.blogspot.com/

    my pain animal is a lyger; half lion half tiger

    ReplyDelete
  5. Jon G.01 October, 2010 15:58

    Nate- it was only painful bc i know how bad you wanted it...

    ReplyDelete
  6. Steve01 October, 2010 16:16

    3:31 pr.

    Rowed 2 seconds faster hence a 2 second pr.

    ReplyDelete
  7. Anonymous01 October, 2010 17:06

    Rapids Crew ~
    Subbed 50 SDLHP (35# KB) ... we have no rower @ the High School

    Hepp = 4:03
    TB = 4:09
    Britt = 4:43
    Feidt = 6:10 (5 Pull Ups + 5 w/ green band)

    ReplyDelete
  8. CrossFit JAX01 October, 2010 17:09

    mego / bw 149 / rx / 4:36 pr

    ReplyDelete
  9. Anonymous01 October, 2010 18:08

    Chris H.. rx 3:57 pr
    Must have been the fried chicken!

    ReplyDelete
  10. Anonymous01 October, 2010 20:42

    ryan w. 192bw.rx.4:36

    ReplyDelete
  11. Anonymous01 October, 2010 20:49

    karen. 1st time rx ..540 something..took 1.5 min+ for pull ups !! Gonna work on those and hope to get some "special" c2 coaching !!

    ReplyDelete
  12. Anonymous02 October, 2010 13:35

    hte mod 4:36 w/ a 1:34 500m

    molasses slow on the balance

    ReplyDelete
  13. Anonymous04 October, 2010 11:28

    Russell BW 166
    rx 3:55pr.
    i think i paced my self to slow on the row, so round 2 about 10min after
    rx 3:50PR

    ReplyDelete
  14. CrossFit JAX04 October, 2010 19:19

    russ. 157bw. rx. 3:28 PR

    ReplyDelete
  15. Heather05 October, 2010 11:20

    Heather 137bw PR 5:07 (redband for pullups)

    ReplyDelete

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