Rowing

Part of my crossfit journey has including rowing. Invictus offers a great rowing club with an amazing coach. This has gotten me some pretty cool results. I was drawn to rowing because I knew it would help out my cardio and stamina, which will help my other workouts. What I didn't know was that it would work my mind and endurance and take me places I have never gone before. Im still learning and getting leaner which will help my results, but here are my current times.

500m: 1:42.7

2000m: 7:52:1 

5000m: 21:22

10000m: 45:02

These shots are after the 2k row. Crazy times!!

Progress

Last night was a hard work out. The row, run, row really smoked my legs. I finished at 8:45. I gotta get better on the run. 

A.
Four sets of:
Dumbbell Shoulder Press x 10-12 reps @ 2011
Rest 45 seconds
Good Mornings x 10 reps @ 3010
Rest 45 seconds
Alternating Forward Lunge x 10 reps each leg @ 1010
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B.
For time:
Row 500 Meters
Run 600 Meters
Row 500 Meters

Also here is a picture of my progress after 3 months.