Tonight we started with some skill work on the rowing machine, working on rowing technique. This was followed by a ‘best effort’ 500m row
Jonny from CrossFit Northern Ireland
The image above is Coach Jonny from CrossFit Northern Ireland who has set himself the challenge of rowing 4722km, equivalent to rowing across the Atlantic, in support of Help for Heroes. Jonny’s Atlantic challenge is planned to take the whole of 2011, that’s 12.9km per day, every day. You can follow his progress here and donate to this worthy cause here.
After recovering from the short row we played around with some basic gymnastic skills, spending some time inverted in either a handstand or on the rings and worked on a couple of static holds such as the front lever and L-sit.
Then a tricksy little couplet of Split Jerks and Box Jumps.
Rowing Technique
Row 500m – ‘Best Effort’
Gymnastic Skills
Spend some time inverted
(headstands, handstands, ring holds)
Static Holds
(Front Lever, L-Sit)
7 Rounds
3 Split Jerk
9 Box Jumps
Team 5:30
Dean 1:40.8 PB – 7:05 (40kg, 20″)
Andrea 2:12.9 PB – 6:20 (15kg, 16″)
James 1:43.4 PB – 5:57 (50kg, 24″)
Sam 1:46.7 – 7:10 (32.5kg, 20″)
Team 6:30
Kieran K 1:42.8 PB – 7:29 PB (30kg, 24″)
Christine 2:40.2PB – 5:05 (5 rounds, 2kgDB, 16″)
Keith 2:04.7 PB – 4:33 (5 Rounds, 15kg, 16″)