Victor throws some heavy loads for “2 Minute Defense”

Workout (From the CrossFit Mothership):

Five rounds for time of:

155 pound Hang squat clean, 9 reps

15 ft Rope climb, legless, 3 ascents

Post time to comments.

(and here is a video showing Towel Pull Up variations if you don’t have a rope to climb)


Article (Thanks to Mike E. for this one):

Why Elite Rowers Have Big Hearts

Scientists have unravelled a potential mechanism for how top-level rowers develop enlarged strengthened hearts as a result of long-term intensive training. The research, published in the August edition of Clinical Endocrinology suggests a causal link between naturally occurring hormone levels and strengthening of the heart muscle in professional rowers. Elite rowers were found to have higher levels of insulin-like growth factor 1 (IGF-1) compared to healthy sedentary volunteers. In these athletes, IGF-1 values correlate with enlargement and strengthening of heart muscle cells. . .

Recent Posts
Showing 0 comments
  • luca z.

    Hey Mike E. how are you? I haven’t seen you at the gym for a while, I hope all is well and look forward to see you soon

  • Craig

    Victor also rowed like an animal today! This guy is a beast. 395 DL yesterday too.

    Good workout today guys – in honor of the Men’s Rowing in the Olympics we did “Rowing with Mary”

    1st, after a burpee-tire flip warmup, the group rowed a 500m row (without any knowledge of what was coming!).

    Their 1st 500m row was posted as the goal to beat for:

    7 Rounds of

    Row 500m (beat your 500m goal time!)
    5 Pull ups
    10 Push ups
    15 Squats
    + 5 Burpees if you didn’t beat your pace time!
    Rest 2 -3 minutes.

    Bonus: If your last round 500m row is your fastest, then you’re done! No pulls, push ups or squats.

    This was a brutal test. I am impressed with the crew: Anne & Bryan (last round fastest!), Cal, Victor (our fastest rower – all faster than 1:47!), Rodil, Dustin (Muay Thai too at 10).

  • Craig

    By the way, our rowers discovered a few tips that helped them improve their times. Most of those great tips can be found here:


    Also, when you see Calvin in the Shed, ask him for training and speed tips – this guy is an experienced rower. Thanks for your help today, Cal.

  • Jeremy Jones - Diablo CrossFit

    18:07 as Rx’ed

    ouch. Done on Tues the 12th.