Front squat instruction — learn to rack that bar so securely on your shoulders that you don’t even need to use your hands.
Okay, so we promised some new schtuff and here it is:
The February Row-st: 100K. Yup. Row 100,000 meters in Feb and you get one chance in the Rowing Raffle to be held on March 1st. If you don’t have a log card, see one of the coaches and buy one for $5 (which is less than it will cost you off the C2 site.) No, you cannot combine efforts on this one. 100K by one person only.
The Hundred Club: A new concept that will enhance your CFW experience and reward you too. Doesn’t cost one dime. First meeting is this Saturday at 10am in the Club Room.
Hey, quick, look over to the right sidebar! What’s there? A rowing seminar by Jon Gilson in April and the CrossFit Olympic Lifting Certification in May! Sign up now. Really. Don’t wait and be locked out while all the cool kids are hanging with Jon and Coach B . . .
January 28th, 2010 at 11:07 am
What’s the rowing raffle and the Hundred Club?
January 28th, 2010 at 11:18 am
I am going to win this rowing contest! I will not come in second – not to Chris (winner of the pushup contest), not to Toon (winner of the WOD contest last year) and not to Matt (winner of the better body contest this summer).
I am also intrigued by the 100 club on Saturday
January 28th, 2010 at 11:20 am
I don’t like rowing….I won’t be wining any rowing contest…you can’t get me to row even if u have Jon Gilson put me over his lap and spank my perky booty……
January 28th, 2010 at 11:22 am
I think Rockstar just gave away the prize!
January 28th, 2010 at 11:26 am
I thought all the cool kids tailgated in the parking lot while these special events go on!!
Hope to get to a WOD in a few days…unless of course Tooner wants to hold a 3 am class!
January 28th, 2010 at 11:29 am
that’s like 3500 meters a day.
January 28th, 2010 at 11:37 am
Beery, think about it. You come to class 5 times per week. Each time, you probably get at least 1K in your warmup. Now, break it into weeks for a strategy, not days . . . and figure out when you need to come in for a longer row.
January 28th, 2010 at 11:37 am
And rowing during a WOD counts too.
January 28th, 2010 at 11:39 am
Oops-forgot to put the standard “Melissa” warning onto the Row-st: Repetitive motion injuries are not cool. If you start to jack yourself up, stop. It’s not worth it.
January 28th, 2010 at 11:50 am
Haha! Whatever it takes! We WILL spank!
January 28th, 2010 at 11:57 am
Ouch…but don’t stop
January 28th, 2010 at 12:02 pm
I hate/suck at rowing!!! so that’s why I’ll do this “work on your suck” besides, if Jon Gilson will spank the winner you guy’s don’t stand a chance. Can’t wait for C2 Rowing Foundations.
January 28th, 2010 at 1:12 pm
Ha.. some good chatter on the blog today.. John G. doing a little spanking…. ha.
Jill.. 3 am… That’s about the only time I get to WOD these days too. What day are you thinking about?
January 28th, 2010 at 1:14 pm
Hey, are we doing “community outreach” in the neighborhood on Friday night?
January 28th, 2010 at 1:23 pm
“Community outreach” we’re in!!! I think. Mary, are we in. I think we,re in.
January 28th, 2010 at 1:25 pm
>?< puncuation, almost as important as spelling.
January 28th, 2010 at 1:27 pm
Why do we have 3″ of “flurries” on the ground?
January 28th, 2010 at 1:33 pm
I’m in for community outreach…..Time and place please
January 28th, 2010 at 1:35 pm
Tooner…you pick the day!
Community Outreach?! I have a swim meet at 3 pm but should be back home around 6ish, let me know where you’ll be & I’d love to partipate
January 28th, 2010 at 2:20 pm
Jon Gilson…you rock!!! Can’t wait to see you in April!
January 28th, 2010 at 2:26 pm
Well, I almost think that Community Outreach must return to our same mission . . . up the street from the Union Congregational Church . . . where we seek to commune with our fellow man.
7pm?
January 28th, 2010 at 2:30 pm
I will do community outreach. I have basketball games at 345 and 515 but could be to ojoes by 7ish
save me a seat!
January 28th, 2010 at 4:33 pm
Hey all,
If your coming to CFW tonight go in the top side of the parkng lot where we run out of in the summer. People are having a hard time on that turn.
January 28th, 2010 at 4:40 pm
Thanks Jen!!!
January 28th, 2010 at 5:48 pm
Steve and I are 90% in for community outreach, just need word that Conner has a home away from home for the night
January 28th, 2010 at 6:34 pm
Me too! Me too! for Rowing and Outreach