Tuesday February 25, 2014

What's with all of this testing and 1000m rows lately. It is good to test yourself periodically in different ways. Test your row after doing different lifts, how does it compare, what did you need to focus on to try and beat your previous time? Did you hit a new pr on your lift and how did that affect your 1000m row?
As said in previous posts, we have taken a break from our normal programming to follow a few weeks of crossfit.com programming. It is sort of a test in itself. We will be starting a new block of our own programming soon, but enjoy he change, push yourself and see how you do on these.

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Front squat
1,000 meter Row
Ring Dips

After a short group warm-up you will have the remaining class time to find a 1RM Front Squat, then your fastest 1000m row and then your max rep ring dips (scaling progression: feet on box ring dips -> box dips -> ring push-ups -> deep parallette push-ups -> push-ups). You may warm-up and rest between exercises as much or as little as you want as long as you complete all 3 tests within the class time.