Friday, June 23, 2017

Row Series 2017 Comp - "Maximum Control"

 "Maximum Control"

Row for 8 minutes at a maximum stroke rate of 28

Scores are:
A) Total Distance in 8 minutes
B) Distance covered in 2nd 2 minute split

The stroke rate for all four splits must be less than or equal 28 and the average stroke rate must be 28 or less. Otherwise score is invalid / void.

This was an interesting workout for me as I have never really trained race pace at lower stroke rates.  Good new test.

1.  2209 meters
2. 567m in 2nd split

Anthony made us do 3x1k as he had programmed that for his class. Pretty happy with my splits.  Getting close to confident for a 2k.


Thursday, June 22, 2017


For Time: 100 Thrusters 75/45
*each drop = 3 Deadhang Pullups

3 Rounds NFT
10- Ts
5- Negative Pushups
10- Banded Good Mornings

Had the benefit of going 2nd.  Partnered up with Ryan O'Leary and he set a good time for me to guage off of.  

7:39 18 pullups

Chris did 7:19 and 21 pullups

Anthony did 8 something plus 30 pullups

Wednesday, June 21, 2017

Row Intervals

Row 350m 100% Rest 4:00
-Rest 12:00-
Row 350m 100%
Rest 4:00

1. 1:06
2. 1:04.8
3. 1:02.9
4. 1:05.0
5. 1:07.8
6. 1:04.2

Nothing easy about these!

Tuesday, June 20, 2017

Run Burpee Snatch

Coaching recommendation - Casual pace, looking to get the burpees down to a tempo that you can maintain for the whole workout.   Im not sure casual pace is in my DNA for a wod like this.  Turned up the pain dial and got after it.   Last round of burpees box jumps took a huge digger,   at least I was able to do a front roll so I could keep moving. Jammed a finger on each hand and they are both swollen so I hope that doesnt slow me down this week. 

400m- Run
10-Burpee Box Overs 24/20
10ea- Alt.DB Snatches 35/20

5 Rounds plus 400m plus 10 +2

Monday, June 19, 2017

Airdyne time

Took todays WOD off as my legs felt horrible,  After running around with Tris on the soccer field I decided to go to the gym and do some Airdyne work.

 300 CAL AD



20 minutes  - 377 Calories

Sunday, June 18, 2017

Home Straight Row Series 2017 - 2nd Attempt

Woke up this morning and my legs felt like wood.  Never a good thing when you have a comp to do, online or otherwise.    Met Anthony and Danny and did a slow warm up.   Didnt feel great still but knew that I had a score already on the board so that if I crashed and burned it wouldnt really matter.

  • 2A - Home Straight Total Time (3k)
  • 2B - Home Straight Final 1k Time
No matter how bad I feel lately I have been able to rally to get myself into the game so to speak.   Once I begin, I start to set little milestones that if I can meet will allow me to stay focused and moving.   I felt pretty good in the first 1k and tried to conserve in the second 1k and then go for it.


10:46 vs 10:56
3:33 vs 3:40
3:37 vs 3:40
3:36.1 vs 3:36.2

All around improvement

Saturday, June 17, 2017


Victoria 5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings, 1.5/1 pood


I really thought I was going to stop after one round.   The Thrusters were ridiculously hard , in fact everything seemed hard.   Anthony quickly got a few movements ahead, but like yesterday each round I felt a little bit better.   I guess its my body getting warmed up, although you think I would be warmed up after doing a 6k row before the wod.