Weighted dip 3-2-2-2-1-1-1-1-1 reps

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

In summary, the rowing stroke is a continuous, fluid movement in which the handle is perpetually in motion. Although we can break it down into its constituent parts for training and analysis, as in the following steps, it should not actually look or feel like a series of separate movements.

1. Begin rowing from the catch position, with shins vertical, torso angled forward from the hip to create subtle forward spinal flexion, arms fully extended with fingers curved around the handle, abdominal muscles engaged and the navel pulling back away from the thighs, and shoulders relaxed down (not hunched up), with slight scapular retraction.
2. Initiate the drive with the legs, giving a quick, powerful push (kick) off the catch while maintaining the forward body angle for the first half of the drive (roughly ten to fourteen inches of the slide, but variable depending on the length of the legs). Continue pushing with the legs while opening the body angle with the strength and explosiveness of the legs and core body strength, resulting in suspension. Let your mass work to your advantage, allowing the weight of the body to combine with muscular strength and endurance to produce maximum power output.
3. As your legs reach extension, finish the stroke with a powerful arm pull, accelerating the handle as you pull it away from the flywheel and back to your upper abdomen. At the end of the drive, your legs will be straight with a bit of plantar flexion at the ankle (i.e., slightly up on the balls of your feet) to prevent hyperextension of the knee joints; your body will be angled back about thirty degrees from vertical with activated trunk muscles; and your arms will be bent with the elbows behind the torso and the handle almost touching your abs).
4.  Return to the catch by extending the arms and allowing the handle to pull the body into forward flexion. Flex forward at the hips, aligning the chest over the thighs, and then slide the seat up toward the feet with slow control. Overall, the recovery phase should take about twice as long as the drive phase.

• Saturday 30.07.2011: from 13.30 in Rüschlikon Beach-Volley, BBQ and Fun!! (Take own food and drinks)
  
• Sunday 31.07.2011: 11h & 12h WOD, BBQ at the lake (Rentenanstalt) if the weather is nice
  
• Monday 01.08.2011: closed

7 rounds of:

Kettlebell ladder (max rep)

one line broad jumps

then

3 rounds of 1min/1min partner plank/DL hold

Special announcement: 18h special Games WOD with Coach Jeff

To celebrate the opening of the 2011 CrossFit Games, we are offering an extra WOD at 18:00. Meet at the box at 18:00 and we'll go to the lake together. The WOD is the Individual Event WOD 1 from the Games and we'll likely have a chance to see some of it being streamed from California before we hit the water. This is an extra WOD today -- the normal WOD will also be offered at 18:00.

210-meter lake swim
Run 1,500m to CFZ
50 Chest-to-bar pull-ups
100 hand release push-ups
200 Squats
Run 1,500m around CFZ

If you have swim goggles, bring them -- they are not required though, as the swim is short. Don't worry if you are not a fast swimmer -- if you are comfortable enough in the water to cover 210 meters in whatever stroke you want, that's good enough and Coach J will wait for you.