Tuesday, February 28, 2017

Monday, February 27, 2017

Jackie & Havoc

Not really wanting to do Jackie but since Anthony and JR were doing it I was in. 

Jackie
1000m Row
50 Thrusters @45lbs
30 Pull-ups

6:41 Good enough to get on the board at the WOOD

Havok
21 – 18 – 15 – 12 – 9 – 6 – 3
Toes to Bar
Hang Clean and Jerks @ 95/65
Row for Calories

Slow 


Sunday, February 26, 2017

Constant Rowing Annie & Lumber Jack 10

Rowing Annie - Completely messed up and did 500m rows all the way through versus reducing the meters.  I couldnt figure out why i was so far off my last time!

Rowing Annie”
500m Row
50 AbMAt Sit-ups
500m  Row
40 AbMAt Sit-ups
500m Row
30 AbMAt Sit-ups
500m Row
20 AbMAt Sit-ups
500m Row
10 AbMat Sit-ups
14:43





Very happy with my splits:  This is what I need to do on a 2k.  Aside from that 1 vacation I took on round 5.



















Modified Rowing Lumber Jack 10   


For time:
10 Deadlifts 275/185
Row 500m
10 KB swings, 2/1.5-pood
Row 500m
10 Overhead Squats, 95lbs
Row 500m
10 Burpees
Row 500m
10 C2B Pullups
Row 500m
10!Box jumps, 24/20"
Row 500m
10 DB Squat Cleans, 45/30 each
Row 500m

22:15

Saturday, February 25, 2017

Grind It Out for Time

Warm up
5k Row











Grind It Out for Time:  

100 m row
10 #cleanandjerk (65/95#)
200 m row
9 clean and jerks (75/105#)
300 m row
8 clean and jerks (80/115#)
400 m row
7 clean and jerks (85/125#)
500 m row
6 clean and jerks (95/135#)
600 m row
5 clean and jerks (100/145#)
700 m row
4 clean and jerks (105/155#)
800 m row
3 clean and jerks (115/165#)
900 m row
2 clean and jerks (125/175#)
1000 m row
1 clean and jerk (135/185#)


 33:43




1k cool down

Thursday, February 23, 2017

More Rowing Intervals

Felt great for 1st interval, ok on 2nd and then it was a slog.  Need to be able to click off sub 1:40's if I am going to break 7min in the 2k. More work to do.  Damn you Red Baron!

6 X 500m with 3 minute rest



Wednesday, February 22, 2017

Row & Dumbell

Another day of 1k intervals and so dumbell work.  All with damper below 4


Tuesday, February 21, 2017

ReRow 1ks

Skipped morning workout yesterday and today.  This chest cold sucks. Not a ton of coughing but its really sappig my energy and making me feel unwell.    After the days work and an errand and feeling a bit better I thought I would test out what I learned from JR's video.

5x1k at different damper settings - 1,2,3,4,2

last 2 - 1:53.5 and 1:54.7  not bad considering my health.  Now If I can 5 in a row sub 1:50 that would be great. 

Sunday, February 19, 2017

Row & Dumbells

6 Rounds

5min Row
10 V-Ups
10 DB Boxer
10 DB Side Twists
10 DB Snatch Twists
10 DB Weighted Side lunges






Saturday, February 18, 2017

The Anthony

Warm-Up 5k Row First 2k felt really good.  Not surprising as I had a 2 day recovery. 

The Anthony
5 Rounds

5 power cleans @155lbs
Row 350
7 deadlifts
Row 350
3 Front Squats
Row 350


Great workout as there was no need for a rest and everything could be done unbroken. 

We had a 29 minute cap and Anthony was the only one to finish.   I was into the last 350m row.

Very consistent in my rowing which I was pleased with. 

 

Tuesday, February 14, 2017

Row - Barbell and Kettlebell

Row Warmup

WOD
3 Rounds of 
500m
10 hang cleans @135lbs
then 3 rounds of
500m
10 KB swings @70lbs
then 3 round of
 500m
10 KB squats @70lbs

Total time - 24:33

Kept it close with Anthony after he blasted thru the first 3 rounds.  I was able to finish ahead of Dave.


Split Comparison with Anthony






Anthony's Splits
1 - 1:42.1
2 - 1:49.1
3 - 1:49.2
4 - 1:51.8
5 - 1:55.7
6 - 1:55.9
7 - 1:58.9
8 - 1:57.9
9 - 1:51.8

time - 16:53 1:52.6

Monday, February 13, 2017

Row & Barbell Complex

WOD
1000 Row

Barbell Complex
5 reps @ 135lbs
DL
Hang Power Clean
Front Squats
Shoulder to Overhead

5 Rounds


Sunday, February 12, 2017

Row plus Sprints

 5000m Row

Plus Sprints

100m
30 sec rest
200m
30 sec rest
300m
30 sec rest
400m




Saturday, February 11, 2017

Row & Bear Complex

Wasn't sure if I was going to go to gym today but felt remarkably well rested.  No warm up just started the wod and did first round at 95lbs. 


WOD

AMRAP 30 or so

500m Row
5 Bear Complexes @115lbs

7 Rounds


Post WOD
2 Hours of Shoveling

Rowed while I watched Soccer
 ~11k


Thursday, February 9, 2017

1000's and pushup/situp recovery

Fish Game Warm-Up

8 Rounds
1000m Row
5 Pushups
10 Situps

30:52
8k 1:55.8 pace

 Post Wod Cool Down Row







The Count

10 min row to warm up - 2505M @2:01.8 pace


Then:
6000m row completed in 500m continuous blocks.  Pacing is done by strokes per minute (s/m). Start @ 18s/m for 1st 500m. Then increase pace by 2s/m every 500m to 28s/m, then go back down to 18s/m. Last 500 is done @ 20s/m. Pace stays between 2:00 and 1:50.
 0-500m @ 18s/m
500m-1000m @ 20s/m
1000m-1500m @ 22s/m
1500m-2000m @ 24s/m
2000m-2500m @ 26s/m
2500m-3000m @ 28s/m
3000m-3500m @ 26s/m
3500m-4000m @ 24s/m
4000m-4500m @ 22s/m
4500m-5000m @ 20s/m
5000m-5500m @ 18s/m
5500m-6000m @ 20s/m

Cool down row










Wednesday, February 8, 2017

Rowing at Flagship

1k  Warm Up

5k Row - Every 1000m change your pace - 2:02, 2:00, 1:58, 1:56, 1:54




Post 5k Recoovery-2k Total meters - 8102




Tuesday, February 7, 2017

Mix Rowing at Flaghip Crossfit

  1. Warm up 1218
  2. SteadyState With Power Bursts: Row 10,000 meters at the pace you found in the workout above. Drop in 10 or 20 hard strokes every 500 or 1000 meters. Aim to drop 10 seconds or more off your split every time you do the power strokes, but always return to your base, steady-state pace. 2000 7:35 1:53
  3. Rolling Intervals: Row repeating cycles of 3 minutes at 22 strokes per minute, 2 mins at 25, 1 min at 28. Paddle in between if you need a break, or challenge yourself and keep on row-ling. 1434
  4. Rolling Intervals: Row repeating cycles of 3 minutes at 24 strokes per minute, 2 mins at 28 1 min at 30 1513
  5. Recovery row 2k
  6. 100 meters hard, 100 meters easy for 1000m. Paddle for 1-2 minutes and repeated 1416 and 1000
  7. Recovery is 1028
  8. Total 11,609









Sunday, February 5, 2017

Salad Bowl & Death by 20m Row plus plain rowing

Salad Bowl: Mix it up
 First 2k: Warm up
1k-2k: Steady-state, half pressure
3k-5k: Rolling 100s
5k-6k: Steady state
6k-7k: Hard 1000m
7k-8k: Recover
8k-9k: :30 on / :30 off. 26 spm on the work, 22 spm on the rest
9-10k: Cool down


10K
and

Death by rowing (20m)
With a running clock, row 20 meters the first minute, 40 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), and the total distance traveled.

Round 14 plus 200m

3582M

Then plain rowing = 8025

Total- 21,896


Saturday, February 4, 2017

Rowing Triplet


Row - 5k 



Row 1500m
21 Abmat Situps
15 Thrusters (95/65)

Row 1000m
18 Situps
12 Thrusters
Row 750m
15 Situps
9 Thrusters
Row 500m
12 Situps
6 Thrusters


20:40




Friday, February 3, 2017

Just Row

 Just Row - 5k Easy and then row some more     

Thursday, February 2, 2017

Squats and Rowing Intervals

Warmup - Fish game 3 rounds

Squats, 4 sets of 10
Fish game between Rounds

10 x
1 min row max distance
rest 1 min

Squats 
135,185,205,235

Rowing
2,949m  Pace 1:41.7





This guy starts his photo stalking early
Even Super Heroes put their pants on one leg at a time