Thursday, January 18, 2018

Some Call it Rest Day, I Call it Get Better Than my Friends Day (Time)

Some Call it Rest Day, I Call it Get Better Than my Friends Day (Time)
Cals For Time:
A) 50Cals Assault Bike
Rest 4:00
B) 40Cals Bike
Rest 3:00
C) 30Cals Bike
Rest 2:00
D) 20Cals Bike
Rest 1:00
E) 10Cals Bike
*Air Dyne (70/55/45/35/20)
Looks easy on paper.   In reality it left me wrecked. 

Wednesday, January 17, 2018

Row Ladder

25 Minute Rowing Ladder
Rd 1 Row 50 Rest 10
Rd 2 Row 40 sec Rest 20 Sec
Rd 3 Row 30 sec Rest 30 Sec
Rd 4 Row 20 sec Rest 40 sec
Rd 5 Row 10 sec Rest 50 sec
Repeat 5 times

Tuesday, January 16, 2018

Good Luck

Good Luck (Rounds)
20- Wallballs
20- Box Jump Overs
20- DB Push Press 50/35 no more 50's so I had to use 45's
Rest 5min
*Same score or better
Had to modify this one slightly to save my foot.  Did box step overs.  Not feeling too bad about it as masters are usually allowed to step up and down. 

Rd 1 1 round plus 45
Rd 2 1 round plus 50
Rd 3  1 round plus 54

Monday, January 15, 2018

Row’d Royalty Workout 18.1

I wasn't sure how I was going to get this one in as I was in Montreal on a college visit with Jack.   Sunday most crossfit gyms are closed and most dont allow you to do your own thing in the middle of the class.  I went on the web and looked at regular gyms found one that had a photo of an erg and then found out they have a one day pass.  Not feeling great from  restless sleep that had me overheating and dehydrated and then frozen from the walk over as it was -6 without windchill.

Row’d Royalty Workout 18.1

Total Rowing Time without the Rests
  • 1000m Row, 2:00 Minute Rest
  • 750m Row, 1:00 Minute Rest
  • 500m Row, 0:30 Second Rest
  • 250m Row
I knew the time to beat had averaged 1:46.  I felt I could do that if I stayed as even as possible  It was  good enough for the situaton.

Saturday, January 13, 2018

Hard Pass

Hard Pass
Teams of 2
65 Calorie Row
65 Deadlifts (135/95)
50 Calorie Row
50 Hang Power Cleans (135/95)
40 Calorie Row
40 Front Squats (135/95)
26 Calorie Row
26 Push Jerks (135/95)
9 Calorie Row
9 Clusters (135/95)

This was a fun one. Teamed up with Anthony and we went head to head with Steve and Jay.  It was close early but we were able to pull away.  Steve was shocked when we went to our second round. He thought it was for time versus AMRAP 30.

1 Round plus 65,65, 50, 42

my half of the row =1818 meters

Friday, January 12, 2018

#FMOpenW6 & FMR?


 Workout 6

15 Minute
2 min Rest
10 Minute
2 minute rest
5 Minute

A little off the stroke rates and pacing.  Very uncomfortable to row at such a slow stroke rate.
Did class after we finished.

FMR? (Reps)
Running Clock:
Meters Rowed
Toes 2 Bar
Deadlifts 225/155
a. 1113
b. 52
c. 36

Thursday, January 11, 2018


Late night arrival from SF.  Missed the 5:30 group. Went at 6:30am and had planned to do the FMOpen but row crew skipped it and did this workout instead so I did as well.

Kettlebell Warmup
 Deadlifts one armed

3 Rounds

10 Dips
10 Strict Pullups
10 DB Snatches @ 45lbs
10 Med Ball Situps
10 Pushups

Followed by

3 X 20 calorie Ski Erg