Sunday 091122

1000/1700
“Three”
With a continuously running clock, teams of 3 will complete 3 rounds of a 9 minute row (each member will row for 3 minutes). The clock does not stop when team members switch places. The idea is to row as far as possible as a team in the allotted time.
Post total distance to comments.

1100/1800
Snatch at 60% of your max
2-2-2-2-2
Snatch Shrug
2-2-2-2-2
Post loads to comments.

18 comments for this entry:
  1. Vaughn
    November 21st, 2009 on 10:00 pm

    DF Pete, do you want to explain how to split up the teams??

  2. Drea
    November 22nd, 2009 on 12:16 am

    Hi All!
    We seem to have misplaced our mini video camera (it’s a Flip – about the size of your hand)…can you please let either Siddharth or myself know if you have seen it or if you see it at the Box?!

    Thanks.

    drea

  3. Scott Q.
    November 22nd, 2009 on 8:35 am

    not going to lie…that is a badass picture

  4. Mike H
    November 22nd, 2009 on 11:04 am

    Rich S taught Scott that position for working your way up to the 30″ BJ…

  5. Dave O
    November 22nd, 2009 on 12:50 pm

    Snatch
    95(2)-95(2)-105(2)-95(2)-95(2)-95(2)
    Snatch Shrug
    135(2)-145(2)-145(2)-155(2)-135(2)

  6. Joe
    November 22nd, 2009 on 1:22 pm

    Nice work Abi and Cindy at the 10:00 am. Can’t remember the distance but the work was a hell.

  7. Abi
    November 22nd, 2009 on 1:23 pm

    6700 meters flat :)

    Awesome work Joe and Cindy…

  8. Steven S
    November 22nd, 2009 on 1:33 pm

    Snatch:
    135(2), 145(1)

    Snatch shrug:
    275(2)

    Really %&^* frustrating that I can get 250 high enough to snatch, but I only have the shoulder stability to reliably receive 135.

  9. Heather
    November 22nd, 2009 on 2:40 pm

    Great rowing lesson…I really needed that. Never really understood what I was doing until today – so, thank you, Alison!

    One question…what are some foods (easy to prep – ideally grab and go) that give “good fat?” I get the protein and veggies and all that jazz…but all I know for the good fat is nuts…anyone with suggestions, please chime in!

  10. Sophie
    November 22nd, 2009 on 4:20 pm

    I think my favorite paleo snack is an apple with almond butter and some turkey slices. I know it is still the fat of nuts but it is in a different format. Laura B taught me to microwave the almond butter for 10 sec to make it easier to spread.

    PS. whoever picked the blue, I think it is making the photos look better!

  11. Laura B
    November 22nd, 2009 on 4:39 pm

    Sophie – awesome photo/garvatar!!!

    Avocado is awesome fat! (I mean good fat, i just think it is sooo yummy)
    I keep some chicken salad w/chopped veggies in it and use 1/2 mayo/avocado mashed up, in small containers in my fridge for quick snacks.

  12. Sarah
    November 22nd, 2009 on 6:23 pm

    Pouring olive oil over whatever meat or vegetables you’re eating is another good and delicious way to get your fat in.

  13. Erin
    November 22nd, 2009 on 7:50 pm

    Thank you Ryan and Liz for making a newbie feel welcome tonight. Props to Sarah for teaming with the beginners (me & Jenny) — thanks for the motivation! Great job girls!

  14. AlisonPCF
    November 22nd, 2009 on 9:48 pm

    Erin & Jenny, great work tonight! Same to the rest of the 5 & 6pm crew — photos of tonight’s classes are up in picasa, click the link in my name.

    Also, Heather I second the aforementioned — my go-to fat is extra virgin olive oil. Avocados, nuts, and sunflower seeds round it out for me.

  15. Janel B
    November 22nd, 2009 on 9:49 pm

    Full fat yogurt’s another good option. It’s not entirely all fat, but if you like eating dairy products, it’s a good choice.

    I pick up the Seven Stars Farm Original Plain yogurt at Whole Foods. 100 out of 170 serving calories are fat – I think that’s the highest I’ve found anywhere so far.

    (I admit that I sometimes sweeten it with a bit of honey…)

  16. Andy
    November 22nd, 2009 on 10:39 pm

    Kate and Pete: Thanks for helping me out on this morning’s team row — my first erg and first WOD. Just about as much fun as a person can have without puking. Cheers.

  17. Erin
    November 22nd, 2009 on 11:09 pm

    Alison — thanks for documenting my first WOD. That shot of me rowing will for sure be my “BEFORE CF” pic ;)

  18. JeremyB
    November 23rd, 2009 on 2:32 pm

    Did the 1800 snatch WOD but since none of us had much experience, we just basically started from scratch. Great coaching Ryan and Liz!
    Worked up to a 115# snatch. Can’t remember on the shrugs. Maybe 195#.

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