Thursday 131031

As many rounds as possible in 10 minutes of:
10 Chest to bar pull-ups
15 Medicine ball cleans 20#(14#)
50 Double unders
Post rounds to comments and BTWB

Luke carrying his best friend down the sand dunes

Luke’s dad helping out with the rescue

Verve athlete Luke Nordlie gives credit to CrossFit for getting him through an unconventional ruck march. Also this is Luke’s last week here at Verve. Luke will be moving to Columbus , OH for an amazing job opportunity. We are glad you, your dad, and your dog made it home safe and we wish you the best of luck in your future endeavors.
My dog Jovi (80 lbs) “hurt” his paw at the top of the Great Sand Dunes and refused to walk. That forced my Dad and I to carry him down a mile and a half.  Don’t worry, the ass was miraculously healed when we got back to the car, unreal. I also want to thank everyone at Verve for giving me a place to feel at home for an hour a day over this past year.  I truly learned more here than in my past 3 years of Crossfit combined.  We’ll be in touch!”
Luke, we will be holding you to that.

Rowing Pitfall: Rushing the Recovery – Maddie Berky
No one is going to argue that crossfitters aren’t strong. We’ve got some power here people. But sometimes that strength, that desire to feel load can hinder our rowing abilities. While rowing takes a tremendous amount of power, it shouldn’t necessarily feel heavy. In fact it should be on the light and snappy side of heavy.
Consider running. If you paused in between each stride so that you could really feel the impact of your foot on the ground – really reaffirm the fact that you are indeed running and that running is hard – you would be extremely inefficient at running. The same is true with the rowing stroke. Yes, there is a speed shift within the stroke – your drive is at about a 1:2 ratio of your recovery – but there is also an underlying smoothness to your stroke and thus to your rhythm.
Let’s start with ratio. Your drive – from the catch to the finish – is the only period of the stroke in which you are creating power. It is your time to work, your time to shine. The finish initiates your recovery, or you return trip back to the catch. Enjoy this little gift the rowing stroke has provided for you and use it! Don’t rush. Your speed should slow down between the drive to the recovery and you should allow that to happen naturally (1:2 ratio remember.) In fact, the slide of the erg is slanted, meaning that if you just let yourself go, that seat will bring you right back to the catch all on its own. Let it. Yet another gift from the rowing gods.
Let’s move on to sequence. Out of the finish your arms extend and then your body tilts forward.  All this happens before your knees bend. This piece should be light and quick. The trick here is to keep this quickness out of the finish, but not rush to the catch. Allow your rhythm to naturally slow down as your wrists pass your knees. Think about “floating” up to the catch with your legs instead of “pulling” yourself up – remember that slide is tilted.  Being deliberate at the finish about your arms and body and then patient during the recovery will set you up for success at the catch : AKA organized and ready to freaking move!


  1. James (O.G.) :

    If there really were rowing gods, wouldn’t they be nicer to me by not scheduling Clancy to teach the lunch WODs the day after the Sawx won the World Series?

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