Tuesday, July 12, 2011



E Caf
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.

E Caf, Erin Cafaro, sits bow in the US women's 8 where she crossed the line first for a gold medal in the Beijing Olympics.  If you hit your target meters, and don't panic - this is scaled like everything, you'll feel a part of that winning elation.  I dreamt I accumulated 3,300 meters, and Erin smiled at me.  I woke up, pinched myself and realized my diet has gone to Hell.

I am not a big believer in performance goals because they can't be controlled, but I believe in behavioral goals which are entirely under your control and which move you towards, and sometimes past, what your performance goals would have been.  Nothing brings out winning behavior like competition.  CrossFit Conquer is hosting a competition July 30th.
Let me know if you're interested.

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