Foundations - Day 4

Foundations - Day 4

LOD - rowing

We had another session with the main guy, Jim McDade.  He was apparently a pretty solid rower back in the day (6:15 2K / 16:46 5K) so he got pretty into teaching us all how to row.  Then he had us do a 1000 meter row, but he told us to keep the strokes per min at 26.  I didn't realize that strokes per min was completely independent of rowing intensity...so i thought in order to keep it at 26 I had to go slow.  I'm an idiot and I didn't make the connection until about halfway through the workout.  My time was 4:07 which is definitely much slower than I am capable of, but i wasn't at full intensity for ~500m bc i thought that's what i had to do to get the machine to say 26!  I'll test it out again soon.

WOD - 3 rounds for time of:

70 ft bear crawl

15 box jumps (24" i believe)

My time was 4:27.  I probably should have pushed this more, but i was pretty tired from like 30 minutes of rowing lessons and was still very sore from the last foundations class (100 wall balls, 14#).

I have two more foundations classes before i can start out for real.  I'd imagine the last two classes will cover cleans and overhead squats and stuff.

to be continued...