Sunday, December 10, 2017

2M Meter Challenge




Well when we started this challenge I thought 1million meters was an audacious goal. It was scary  and I thought it would become a slog.   In the end it wasnt a slog and increased my overall fitness. Today I completed my stretch goal of 2 Million meters.   Again i didnt think it would be likely that I would complete it, but here we are 15 days until the end of the year and I am done.

I had 6k to do and here is how I got them done

Fish game X 3

1k solo








Rowing Annie
500-400-300-200-100 Meters
50-40-30-20-10 Situps























5 rounds of
200m Row
DB movement





Saturday, December 9, 2017

Train Like Mike Daily Workout – Rowfficient 12-8

Train Like Mike Daily Workout – Rowfficient - 12-8

30′ EMOM:
a) 200m row
b) 10 burpees
c) 12 AKBS @ 53/35 lbs.
d) 40 double unders/80 single unders
e) 10 wall balls @ 20/14 lbs.
Followed by

7 Rounds

200m Row
10 squats
10 Situps


Friday, December 8, 2017

Thursday, December 7, 2017

4km Up And Down, by LiveRowing & Row WOD

4km Up And Down, by LiveRowing





















      










WOD 

4 Rounds 
500M

10 DB Lunges
10 GHD
10 DB Side Bends






Tuesday, December 5, 2017

Bicycling Presses

(Life) Bicycling Presses (Load)
A) Push press
10-10-10
Shoulder hurts so baled in the 2nd set
+
B) 3 Rds NFT
500m Row
10ea- Z Prss
10ea- Pallof press
2:00- Mobility
 
1:44.1
1:35.8
1:34.3

Monday, December 4, 2017

Straight Up, Straight Down

A) High hang squat cleans
10x1 @115/75
+
B) 10 AMRAP
5- Hang Squat cleans 135/95
7-Burpees
9-Toes 2 Bar


6 rounds plus 10 reps

Sunday, December 3, 2017

Recovery Workout

warm up = Rowing Recovery Row
Row for 20-30 minutes at a stroke rating no higher than 24 strokes per minute. The goal is to stay at a conversational pace, where you’re sweating but can keep up a conversation the whole time.


Recovery
2-3 rounds (not for time, but should not exceed 30 min )
•2 min Airdyne easy
•2 min Row easy
•30 Sec Plank/
20 Situps
•10 Pushups
•50m Waiters carry

Saturday, December 2, 2017

Game Of Rowers

Game of Rowers Team

Anthony, Juliette, and KjO
The calm before the storm























EVENT 1:
For total time, each partner rows one interval: 800m/600m/400m/200m, :10 rest between partners

600m time 1:47 Pace 1:29











 







Event 2 (KJo & Anthony)

Partners will alternate for average watts: 1:00on/:30switch x 4

-Rower will be programmed for time intervals and rest.

-Partner 1 will row 1:00, Partner 2 will row 1:00, Partner 1 will row 1:00, Partner 2 will row 1:00.

-The rower will calculate the average watts at the end of the 4 intervals



Event 3 (Juliette & John)

(Individual, 1 girl/1 boy)

500m Row for time!

Set a PR even though I sat up with 10meters to go





 






EVENT 4: (KJo & Anthony)

(Individual, 1 girl, 1 boy; not the same girl or boy who did event 3)

50 calories for time!


EVENT 5: (Juliette & John)

Partner workout! (1 boy, 1 girl; not the same girl or boy who did event 2)

1250m row for time, switch as desired


Time - 4:06

 
EVENT 6:

(Full Team)

10 minutes for max calories, switch as desired


Final Standings - We didnt place but we were in contention


Add caption
 


Thursday, November 30, 2017

Wednesday, November 29, 2017

Fish Game, Deadlifts and EMOM

Fish Game




Deadlifts 5,5,5,5,5

185,225,275,295,315


B) 15 EMOM
1: 20 15 /15cal- Row
2: 14 10- Alt. DB Step Ups 35/20
3: 10- Renegade Rows

Monday, November 27, 2017

Rowing & Abs/Deads

8 X 500m with movements after to bed done in 2 minutes

25 T2B
12 DL
25 GHD
12 DL
25 Back Extension
12 DL
25 Pushups
12 DL




Sunday, November 26, 2017

Wet Marion Lite

7 Rounds

500M Row
15 Back Squats @135lbs
200M Run

30:28






Friday, November 24, 2017

You and Your Pace Boat

30/25cal- Row
Rest 3min
60/50cal- Row
Rest 4min
90/75cal- Row
Rest 5min
120/100cal- Row
Rest 6min
90/75cal- Row
Rest 5min
60/50cal- Row
Rest 4min
30/25cal- Row



Looking forward to this

Thursday, November 23, 2017

Thanksgiving Day WOD

30 Min AMRAP
500m Row
10 Pushups
10 KBS @53lbs
10 Situps

8 Rounds plus 500m +20 Reps


Wednesday, November 22, 2017

Front Squats - Rowing

 Front squats. 3 sets of 10, increasing weight.
Bent over rows. 3 set of 10, increasing weight.
750 race pace, rest 5 min
750 race pace, rest 5 min
350 all out





Tuesday, November 21, 2017

2k Repeats

2K at 80%, rest 3 min, x3
Plan was to do the following

1:58
1:55
1:51

Actuals
1:53.7
1:52.9
1:50.6




Monday, November 20, 2017

Back Squats & Rowing

6 Rounds
Fish Game
Back Squats X 10

Rd 1 - 2055 - 135lbs
Rd 2 - 1650 -185lbs
Rd 3 - 1665 - 225lbs
Rd 4 - 2115 - 245lbs
Rd 5 - 1335 - 185lbs
Rd 6 - 1320  - 20lbs


1k Row
Med Ball Russian Twists
1k Row
Med Ball Russian Twists

Sunday, November 19, 2017

Lucy Roger & ERG Duathlon

Lucy Roger (Time)
#IfYaBoredSeries

3 Rounds for Time

12 KB Snatch (Left) 44/26
8 Pistols (Right)
20/15 Cals Assault Bike
12 KB Snatch (Right) 44/26 subbed a clean in because of my shoulder issue
8 Pistols (Left)

20/15 Cals Assault Bike
 
 

ERG Duathlon

2k Row
300 Calorie Airdyne
2k Row



October 30 2016
Total time - 32:39

2k Row - 7:36.3 1:54, 27 S/M
300 Cal AD - 16:12
2k Row - 7:55.1,  1:58.7  25 S/M
 
 
Nov 19 2017
 2k Row
300 Calorie Airdyne
2k Row
 
7:29  1:52 28 s/m
300 CAL AD - 16:53
 8:10
33:36
 


 
 



 

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?