Technique, Speed, then more thechnique before more speed.

Yesterday was a combination of things, I wanted to work more on my rowing and add in some Crossfit training to burn through the day in under an hour.

Here's how it went:
2000m Row    7:57.3   with 1:59/500m (New PR!)


WU: 3x 10 Pull-Ups
              10 Squats
              10 Push-ups
              10 Lunges

Then: 5x  5 DB Deadlifts  
                5 DB Hang Cleans
                5 DB Push Press
                5 DB Squats
(From Crossfit Main page "Wednesday 100505" www.crossfit.com)
(50,45,40,45,50)
I gather the goal of this workout is to use increasing weight of DB's but after the first set at 50# I had to decrease the weight or get wrist wraps.

Then: 7min of 95# Hang Clean + 20 sit ups AMRAP (finishing with 5 rounds!)
      (From Crossfit Main page "Thursday 100506" www.crossfit.com)

By combining the two days I got a good workout and set a good pace.
Total workout time 53mins, with 778 Kcal burn according to MIO reaching 175 BPM at the highest.