The DILEMMA!  Here is my dilemma:  to address your entire fitness needs, I must program in longer aerobic work like long runs/rows/etc.   I would rather you guys did these on your own so we could continue to work on technique and strength in class where a coach is more helpful.  Do I skip putting up these long runs/rows and hope that you all do them outside of class?  Here is what I am going to try out for a while:  I am going to post a weekly workout that is just for long aerobic work.  This will be on the board in the back.  I EXPECT that all of you will DO IT!  Please post your times under the work in small writing so there is plenty of room for everyone.  Also, feel free to invite your CFSL teammates along to join you.  For example, next week Jon and I will be rowing 3k together just for fun.  Feel free to join us.

Friday’s WOD:

Back Squat: 2 attempts at Max Reps at 85%


4 Rounds Not For Speed

DB Floor Press 10x

Weighted Strict Pull Ups 5x

* you will use a weight that is appropriate for you on this workout.  I want it to be relatively heavy, but able to complete each round with 1 or 2 sets.  If you are able to do a strict pull up, but not weighted, just do unweighted.  Time to get off that band!

Categories: Uncategorized


Jon Millard · May 24, 2012 at 9:55 pm

We will actually be rowing a 5k. Come join!!!!

Bo · May 24, 2012 at 10:58 pm

look at those drumsticks

Andriana Lam · May 24, 2012 at 10:59 pm

I’m game!

Jenny · May 25, 2012 at 7:18 am

Posting a weekly run/row/bike/alternative would be great incentive for me. I’ll do it! 🙂
Do you have any good recommendations for a home rowing machine?

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