Workout of the Day:
Deadlift
5-5-5
and then,
Three rounds for time of:
10 x Deadlift (80% of your 5-rep max)
10 x Strict Pull-Ups
10 x Ring Dips
Adam T. is legit! The sweat pool beneath his rower tells the story. He rowed 42,000 km last night in 3 hours, 20 minutes. His preparation - he rowed 10,000 km last week, which was about 9,000 km longer than he had ever rowed before.
Adam didn't stop there. He decided to take on the King's Challenge at Fatburger. Not surprisingly, he crushed it. He finished in 11:46 - and then washed it down with a strawberry shake.
The Effectiveness of Kids Cues for Adults
Written by Tabitha Stine
If you’ve recently been put through a warm up with C.J. or Mike you may have found yourself in an angry gorilla race or saying hello to someone while duck walking with your hands on your ears and your elbows high. Aside from feeling silly, at some point the thought might have crossed your mind, “where do they come up with this stuff?”
The answer is Jeff and Mikki Martin and CrossFit Kids. The Martin’s have done a fantastic job breaking the complex CrossFit movements down to the most basic level and providing simple, creative cues that make the movements readily understandable. The great thing about many of these kid-friendly cues is that they are immediately applicable to training adults and often paint a better, clearer picture for athletes.
A primary goal of any CrossFit coach is to get people moving better. Since kids have short attention spans and little patience, my goal as a CrossFit Kids coach is to accomplish this quickly. That’s why kid’s cues are designed to not over-analyze the movement but to get proper form as quickly as possible. This seemingly simplistic approach translates very well with adults. If you’re correcting someone who’s pulling early on their sumo deadlift high pull you might say, “Wait until the legs and hips have reached full extension before you engage the arms” or you can try what I tell the kids, “Stand first, then pull.”
Whether you’re an experienced CrossFitter or brand new, coach or athlete, young or old, we can all benefit from a broader repertoire of coaching cues. I encourage everyone to watch some CrossFit Kids videos and research the CrossFit Kids’ teachings. Then act like an angry gorilla and set a new deadlift PR!
Adam! Monstorous effort dude! That is bad ass!
I am actually surprised that the C2 survived…
Is he really human? and how is it possible to row 42,000 kilometers in three hours?
Adam- The fact that you woke up and said to yourself “Self, you are going to row a marathon today!” is unbelievable. WOW! I heart you in a completely platonic way.
Can I participate in the Fatburger King’s Challenge without having to row a marathon first?
Adam- AMAZING! To think, as I was casually taking a tinkel in my pants during the double-under portion of the WOD you were rowing a marathon. Cheddies you KILLED the WOD yesterday!
Wait a second. 42,000 KILOmeters? not meters? That’s 42,000,000 meters or 26,097.6 miles. 26,097.6 miles in 3 hours and 20 minutes equates to an average speed of 7,829.28 miles per hour. The speed of sound at sea level is 761 miles per hour. So you’re telling me that Adam was rowing at 10 times the speed of sound last night for over 3 hours? Who knew the C2 was capable of Mach 10 speeds?
Adam, seeing what you did last night was seriously inspirational. You are my new hero, brother.
And for people that noticed the same thing Cal noticed, it was indeed 42000m or just over 26 miles.
Coryna: You can do whatever you want, girlie. Just record the event and make sure you have someone take a picture of your face as the hyperinsulinemic response sets in.
Also, just wanted to point out the lovely ladies in Sage’s class last night all did wonderfully with their Oly lifts. Good job, ladies.
Cal, you should have heard the sonic boom after his first pull. (Too freaking funny) Adam, honestly could you feel your toes being on there for that long? They usually go numb after 35 minutes. Great work, and that burger looks like it was delicious.
Leave it to Calvin to get all smart and mathy on us. Pfft.
Liz, try a more formal approach to your tinkle. Casual can easily turn into sloppy.
Post row feedback and thoughts. Thanks for the comments.
- I like challenges that I think I can do but not sure and like to test it out…stretch myself outside of the comfort zone. Yesterday I was prepared to stop after 10K, but just wanted to see what would happen if I kept going.
- This, as in many things we do in life and at CFI was 80% mental and 20% physical. The last 13K was miserable, but it was in my head not my body.
- The toes did not bother me and that could be a form issue if you are experiencing that, however, the blisters on the fingers, the sore back (poor form issue), and a weird tendon issue in my left leg all caused issues, especially this morning…felt like I was 80 getting out of bed.
- Just for clarity, it was 42,195 meters (26.2 miles)
For everyone that comfort zone is different but the feelings of the stretch are all the same and the satisfaction of completion is priceless and your own.
What stretch goal/event would you like to do? Get out there and do it.
AT
p.s. The King Burger Challenge was a mistake…the strawberry shake was not
345-355-345
WOD 4:58
Adam,
Great work on that ridiculous row and even better follow up post. Thanks for setting the example and being such an encouragement to everyone.
You’re a guy with character and one of the many class acts who make CFI such a great place to train.
‘Bravo Zulu’ to you my man!
~BC
[...] Guy rows a marathon on a C2 rower in 3 hours and change. [...]