Less painful rowing than normal

Tuesday 110830

A: Mobility Work

B: Four Rounds For Time @80% Effort
Row 500 Meters
Rest 3 Minutes

Eff “if”
Paleo versions of: Fish sticks / Fried calamari / Frappuccino iced coffee protein shake
Ira Glass on being creative (also applies to any skills you’re trying to develop)
The water myth
Totally psyched for the full-rip nine

From member Stephanie D., pictured at left:

“Sunday, August 21st was the Timberman 70.3 Ironman (which is a half-Ironman) at Lake Winniepesaukee in NH. I bested my last year’s time by only a minute or so, but considering I broke my finger the weekend before (in a smaller tri, in a nasty kick during the swim), I’ll take it!

The training schedule was the Black Box WOD every chance I could get (either 6am or 8:30pm), and CrossFit Endurance as my second WOD (programming by the TriMax, Crossfit Endurance folks). I am far from putting up any elite numbers, but I loved every second of it and made it to the finish line! And saw some familiar faces along the route, hopefully they’ll send you pics!”

Stephanie has been kind enough to join us again for Fight Gone Bad, the fundraiser, at CFNYC. You can join our team (already 104 people strong) or if you can’t participate with us on Saturday, September 17th, then please consider donating to Stephanie here!

If you’ve got a similar story to tell, email me at allisonATcrossfitnycDOTcom.

* * * * *

Here’s what’s on tap for Wednesday’s WOD classes:

A: Back Squat 5-5-5 at 70% Effort

B: 5 Rounds NOT For Time:
As many reps as possible (unbroken) of ring rows
Max length L-sit


  • Lisa

    Congratulations, Steph! You look so fresh crossing the finish line 🙂

  • Madeleine

    Still on the road.

    25 horizontal rows hanging from a bike rack
    50 push-ups
    100 pistols

    For time, except I didn’t have a watch.

  • erika

    THANK YOU SARA! why am i saying this? plenty of reasons but today’s WOD at sydney we did 5 rds 3 cleans (67# for me) and 20 burpees and all i could think about durng the burpees was sara saying “slow and steady. take your time” and i was pretty much able to do them without a break. total time 13:09. your wisdom is present half a world away! it also happened to be my 2nd workout of the day…having done my CFE assignment 4 hrs prior.

    • Lisa

      Nice going, Erika! Glad to hear workouts are going well in Oz.

  • Richard

    Nice work, Steph!

    Rowing Splits: 1:57 / 1:53 / 1:53 / 1:54

  • Sara

    Love it Erika! And good job Steph!

  • Cassie

    Again Steph, LOVE the pink! Nice work!

    Will: Are you writing down the rowing splits?
    Me: No
    Will: Well why not? Then how do you know if you’re getting better?
    Me: Because I’m not!

    First split was 2:08, last was 2:16, the rest were an average between those two.

  • Nick W.

    1:47, 1:50, 1:49, 1:48
    26-30 SPM

  • Kevin K

    2:10, 2:06, 2:06, 2:00. And a demonstrated lack of shoulder, hip, and groinal mobility.

  • Lisa

    2:04, 1:58 PR, 2:05, 2:04

  • 1:58 – 1:54 – 1:50 – 1:45

    OK so the last round was more like 87%

    Does C2 make manual rowing-powered generators? I’d love to do a home-power WOD…we’re still out, and it looks like it’ll still be a few days before the lights come on. Fun…

    • By the way Stephanie you kick major ass! What an amazing accomplishment…nice work!

  • Jim S

    press 3 3 3 / 95 105 110

    B: 1:53 1:53 1:54 1:51

  • Sam G

    Rowing splits, I really don’t know how to row slow, so I tried to pace myself


  • Annie

    2:04 (PR)/2:13/2:13/2:13

  • Eric

    Row, 4 rounds: 1:41, 1:43, 1:49, 1:49

    Wow this was tough…

    Rowed with Steve S., who did awesome.

  • Steve Slo

    Thanks Eric.
    This was fun, difficult.
    Approx: 1:40, 1:41, 1:42, 1:43

    I’m off to LA. See you next Thursday.

    • Jim S

      If that’s your 80%… 🙂

  • Jay

    1:39, 1:39, 1:42, 1:43

  • Ralph

    1:51, 1:46, 1:51, 1:54

    After this, walking, sitting down, and even lying down on the floor hurt.

  • Zoe


  • Ari Karason

    1:27 – 1:32 – 1.41 – 1.40

  • Jordan

    1:43 – 1:46 – 1:49 – 1:52…legs were sooooooo tired after this one.