Cross-Fit Day 3: Where are the chicks? (Last Friday)

It looks like the girls in the class were intimidated by my muscular body because they decided to take the morning class instead of the Friday afternoon class.  I don't blame them....I am just that good looking....ok not really.

So today we did our normal buy-in DROM (dynamic range of motion) but add some wrist stretches, back work and an intro to rowing.  We ended the buy-in with a 200 meter run out on the street....I cannot wait to get hit by a car :-(   We worked on rowing for a few minutes then did a 200 meter row to work on our form.  I felt I did well with this because I have the length to do some long rows.

We then reviewed dead lifts which I forgot how to do for some reason so that took a few reps to get back into it.  We next worked on understanding what a thruster was by going over front rack position, then a front squat then the actual thruster.  The thruster is hard for me because I have always been told to be on my toes or on the balls of my feet.  Exercises like the thruster or squat I need to stay on my heels.  It is going to take a while for the muscle memory to set in.

Here is a picture of a thruster:

The WOD consisted of 3 rounds for time - 200 meter row & 10 thrusters:
My results:

Round 1 - 1:56 (Walked from the row machine over to the thruster rack and lost time)
Round 2 - 1:39 (Really concentrated on the rowing.  I screwed up the thrusters badly)
Round 3 - 1:32 (Rowing went well, thrusters were 10x better.)

No cash-out today.

I talked with the trainers for a while after class about understanding squats/thrusters/whatever.  I need to unlock my hips first then start to squat down.  I seem to be keeping my knees in and that is messing up my squat.  Oh well.....lets see what happens tomorrow.