Friday, November 17, 2017

2k Pace Building

2K at 5 seconds faster than race pace. You must get to that pace in 3 to 4 pulls. Once you can't hold the pace, stop and rest 2 min, then begin again until 2K is completed.
Rest 5-10 minutes then:

1k at 5 seconds faster than race pace. You must get to that pace in 3 to 4 pulls. Once you can't hold the pace, stop and rest 1 min, then begin again until 1k is completed.

I messed up and rested 2 minutes in the 1k segment.  I dont think it would have mattered as i had very little to go.

Did much better than last week.





The Red Brigade










Thursday, November 16, 2017

You Might Need All These Skills

You Might Need All These Skills (Time)

A) Rope Climb Skill Work
(20-25min)
+
B) For Time:
21-15-9
DB Clean & Jerks 35/20 40
Pullups
6:06  

Wednesday, November 15, 2017

Endurance pyramid

Endurance pyramid:
Row a time pyramid of 1/2/3/4/5/4/3/2/1 minutes ‘on’ with 1 minute ‘off’ after each. The ‘on’ segments should be done at 75-80%; row easy on the ‘off’ minutes. If this workout is done properly you should be just about able to maintain pressure and form during the last minute ‘on’.

So row easy for the minute off was subbed with lie on the floor and try to recover before the next interval.    I clearly fell apart at the final 2 minute interval.  Who cant come back for the final minute?


Tuesday, November 14, 2017

Can't Stop, Shouldn't Stop (Rounds)

Can't Stop, Shouldn't Stop (Rounds)  


5AMRAP
15/10cal - Row
10- Box Jumps
9- DB Push Press 50/35
Rest 5min x3

Rd1 - 2 - 15reps + 10 reps
Rd 2  2 + 15reps + 10 reps + 6 reps
Rd 3 - 3 Rounds

Monday, November 13, 2017

6x1000

6x 1000m / 3 min easy rest.
Row 6 x 1000 m. Row for 3 min at low S/M between each 1000. Be consistent across the board.

Endurance Row.   5-20 seconds slower than 2k.   Messed up input of wod into monitor. From the look at the data generating 270 Watts is hard but not red lining.  Once Im up over 300 then its a short fuse.





Sunday, November 12, 2017

ReTest - ROW Series II Light the Fuse

Re-test of "Light the Fuse"




Row 100m, Rest 30 seconds 
Row 200m, Rest 30 seconds 
Row 300m, Rest 30 seconds 
Row 400m, Rest 30 seconds 
Row 500m, Rest 30 seconds 
Row 2,000m                           

Scores are:
A) Time for 2,000m
B) Total time

I made a mess of this workout the first time I did it, totally under-estimating how little the 30 sec recovery was actually going to help.   Going out way too fast ended up burning me out completely.    My plan for the event this time around was to stay close to my 2k pace and hold on as long as possible.   I knew I would be giving time back in the first 4 intervals but the last 2 would be more than enough to make up for it. 







  

Saturday, November 11, 2017

Partner WOD

Partner WOD
Amrap 40 min
100 thruster 95/65
90 wall ball sit up
80 wall ball
70 lb swing 53/35
60 burpees over the bar
50 cals row
40 cleans 95/65
30 t2b
20 wall walks
10 snatch 95/65


Rob and I were about 10-20 reps behind Anthony and Steve the whole time.   I called it at 1 round as it was so taxing,


25:55