Monday, July 31, 2017

Retest of 17.4+ Row'd Royalty

WORKOUT 17.4+2K + BURPEE OVERS
The workout starts and ends on the Rower. Using the single distance feature set your rower to countdown from 6100m. Once you start rowing you must complete 2000m (The monitor will show 4100m remaining) now get off and complete 20 Burpees over the Rower. Get back on the rower and complete 2000m (Now the rower will show 2100m remaining) then complete 20 additional Burpees and so on.

Standard – 20 Burpee Over Rower (2 Foot Take Off)

2000m Row
20 Burpee Over Rower
2000m Row (4100m Remaining)
20 Burpee Over Rower
2000m Row (2100m Remaining)
20 Burpee Over Rower
100m Row (100m Remaining)
17.4+ SCORE: TOTAL TIME
Use Single Distance, 6100m, to Set up the workout.



It was great to have Giorgio join me for this workout so I had someone to pace off of or compete.   He finished the row slightly ahead on round 1.  Round 2 was a sufferfest on the rower and I am not sure why it was so much harder the 2nd time.   At least It was worth the effort as I was a little faster.

 Total Time - 28:16


Sunday, July 30, 2017

Row - Airdyne - Bodyweight

 5 Rounds
500M Row
15 Situps
10 Calorie Airdyne
7 Pushups

Probably had the intensity of the rowing a bit too high.

Total Time - 18:10

Saturday, July 29, 2017

Seaport Run

5 Mile run in the Seaport





























































Happy Anniverary

Friday, July 28, 2017

Row'd Royalty Workout 17.4+ 2k + Burpee Overs

Workout 17.4+ 2k + Burpee Overs
The workout starts and ends on the Rower. Using the single distance feature set your rower to countdown from 6100m. Once you start rowing you must complete 2000m (The monitor will show 4100m remaining) now get off and complete 20 Burpees over the Rower. Get back on the rower and complete 2000m (Now the rower will show 2100m remaining) then complete 20 additional Burpees and so on.

Standard – 20 Burpee Over Rower (2 Foot Take Off)
  • 2000m Row
  • 20 Burpee Over Rower
  • 2000m Row (4100m Remaining)
  • 20 Burpee Over Rower
  • 2000m Row (2100m Remaining)
  • 20 Burpee Over Rower
  • 100m Row (100m Remaining)
This is all about pacing. No breaks. Staying under red line.  Good first effort.

Time - 28:28.3


Tuesday, July 25, 2017

Gym Jones Death by Rowing

 Thanks to the guys of Gym Jones for this
  • Row 140m in 30 seconds.
  • ‘Rest’ for 90 seconds
  • Row 151m in 30 seconds. then row 152m, and so on…until you can’t get the required metres.
The ‘strict’ version of this requires that you just do more metres in each interval, which takes concentration and gets bad quickly if you accidentally hit a 156 early thanks to overzealous pulling. I didnt follow the strict plan but tried to stay within 1 to 2 meters of the target.

When I set my monitor I accidently set the monitor for  30 seconds of work and 60 seconds of rest and it didnt register until 3 rounds in.  I did sit-ups and pushups between rounds for the first fifteen rounds.

Made it 28 rounds before failing.  

























 


Bob joined me for the WOD

Danny came in after the 6pm





Sunday, July 23, 2017

"Jerabel" - (Jerry & Isabel)

"Jerabel" - (Jerry & Isabel)

1 Mile Run
2k Row
1 Mile Run

Followed by
 30 Snatches @135lbs

Time cutoff is 30 minutes
Splits
1st Run 7:15
@2k Row - 7:43
2nd Run - 8:19
 Jerry time - 23:04
 Total Time - 29:40

Saturday, July 22, 2017

Bedlam in Dedham

Bedlam in Dedham 

AMRAP 30 Minutes
Row 500M
5 Deadlift @135
5 Clean@135
5 Front Squat@135
Run 400M
5 Push Jerk@135
5 Back Squat@135


4 Rounds plus row, 15 reps and 50 meter run

Anthony went out of the gate strong and never looked back. Of course he said he didnt liked the wod before we started.   I wish I could crush wods I didnt like! 

 I couldnt close the gap he opened up on the row even in first round.   I matched his row in later rounds but by this time he had a minute into me.  

In todays Saturday weigh in I was only a only a half pound heavier than last week even though we dined out a ton this week and had way too many desserts.

Friday, July 21, 2017

Row'd Royalty Workout 17.3+ Descending/Ascending Row + C2B Pyramid

Workout 17.3+
 Descending/Ascending Row + C2B Pyramid


The workout starts on the Rower. Using the single time feature set your rower to count down from 14:00 Minutes. Once you start rowing you must complete 1000m before getting off to complete 10 Chest to Bar Pull Ups, get back on the rower and complete 800m before getting off to complete 20 Chest to Bar Pull Ups, etc. Your score is total reps. Each Meter is one rep and each Chest to Bar Pull Up is one rep.
It is only necessary to pass each interval of meters each round, meaning you will get off the rower at 1000, 1800, 2400, 3200, 4200, etc to do your sets of 10/20/30/20/10 Chest to Bar Pull Ups.
Standard – Chest to Bar Pull Ups


14 Minutes – As Many Reps as Possible
1000m Row
10 Chest to Bar Pull Ups
800m Row
20 Chest to Bar Pull Ups
600m Row
30 Chest to Bar Pull Ups
800m Row
20 Chest to Bar Pull Ups
1000m Row
10 Chest to Bar Pull Ups
Max Meters
17.3+ Score: Total Reps

1 - 1000m +10
2 - 800m   +20
3 - 600M  +30
4 - 151M

2551M Row

Wednesday, July 19, 2017

2 Triplets Twice

For Time:
20- Toes 2 Bar
15- BB Thrusters 115/75
750m- Rowing
Rest 7:00
x2

All movements unbroken. It all comes down to the row. 


Round 1 - 4:26 pace 1:44.8
Round 2 - 4:44 pace 1:51.2






I should have done the addict version of this workout.  Didnt see it until I started to update this blog! 
 

Tuesday, July 18, 2017

Row WOD & 25 AMRAP

Row workout
Did this Pre Craic workout -
1K, 10 sec slower that your PR
rest 3 min
1K 12 sec slower than your PR
rest 6 min
1K as fast as you can.


Had to cut it short so I could do the wod.   
Round 1 - 3:44.6 time 1:52.3 pace
Round 2 - 3:31.0 time 1:45.5 pace

25 AMRAP
2-Snatches (increasing) 95 ,115 ,135 ,155, 165
50- Double-Unders
400m- Running


 6 Rounds 


Monday, July 17, 2017

Row'd Royalty 17.2+ 2nd attempt


Workout 17.2+
250 + T2B


The workout starts on the Rower. Using the single time feature set your rower to count down from 10:00 Minutes. Once you start rowing you must complete 250m before getting off to complete 10 Toes to Bar, that is one round / 260 Reps (250m + 10 T2b). Repeat this couplet as many times as possible until 10 minutes are up. Your score is total reps. Each Meter is one rep and each Toes to Bar is one rep.

It is only necessary to pass each interval of 250m each round, meaning you will get off the rower at 250, 500, 750, 1000, 1250, etc to do your sets of 10 Toes to Bar.


10 Minutes – As Many Reps as Possible
250m Row
10 Toes to Bar

260 - ⍻
520 - ⍻
780 - ⍻
1040 - ⍻
1360 - ⍻
1560 - ⍻
plus 250 + 3 = 1813










Sunday, July 16, 2017

Mount Monadnock Hike

Jack and I did a quick trip up to Jaffrey NH to hike Monadnock.   We got there around 9:30 and did the white cross trail.   I was expecting a little tougher terrain.   Just under and hour up and down. So funny to run into Derek Mohmed and his family. 



































Saturday, July 15, 2017

30 Min Amrap

30 min amrap 500m row
15 KBS @53lbs
15 HR Push-ups
400m run
5 Curtis P's -Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press



3 Rounds plus 500m, KBS , Pushups and run plus 1 Curtis P.

Good pacing on other movements aside from last round which didnt seem that slow. 


Good Wod!





Friday, July 14, 2017

Row'd Royalty 17.2+

Workout 17.2+

250 + T2B


The workout starts on the Rower. Using the single time feature set your rower to count down from 10:00 Minutes. Once you start rowing you must complete 250m before getting off to complete 10 Toes to Bar, that is one round / 260 Reps (250m + 10 T2b). Repeat this couplet as many times as possible until 10 minutes are up. Your score is total reps. Each Meter is one rep and each Toes to Bar is one rep.

It is only necessary to pass each interval of 250m each round, meaning you will get off the rower at 250, 500, 750, 1000, 1250, etc to do your sets of 10 Toes to Bar.

Standard – Toes to Bar

10 Minutes – As Many Reps as Possible
250m Row
10 Toes to Bar
17.2+ Score: Total Reps Use Single Time, 10:00 Minutes, to Set up the workout.

6 Rounds +125 meters = 1685

Good pace on the rower and all T2B unbroken.    Would have liked to have kipped all t2b but pretty tired. 

Thursday, July 13, 2017

Row Intervals plus The Misfits

Rowing Wod
6 min row for max distance
Rest 6 min
6 min row for distance.
Attack these and show me what you've got.   


The first round didnt seem bad, i figured 3 minutes would be plenty but I was just dragging in the second set.   I knew I had a wod to do after it so at times I just sat up and rested.  It was a train wreck. 



The Misfits
5 Rounds for Time:
10- Burpees
10- Wallballs 24/20
10- KBS 70/53
10- Pullups
10- Box Jumps 24/20
50- DUs
(22 min time cap)



Monday, July 10, 2017

4 Rounds for time

4 Rds EFT

6-Burpees
6-DB Thrusters 35/20   Opted for the 50lbers
6-Pullups
*Each Round Increase by 6 reps
Rest 2:00,4:00,6:00















Round 1 - 58 seconds
Round 2 - 1:45
Round 3 - 4:22
Round 4 - 5:22




#AfterParty: Tabata Hollow/Arch Hold

Saturday, July 8, 2017

RowdRoyalty Workout 17.1+ Descending Row + 15 Thrusters

Workout 17.1+

Descending Row + 15 Thrusters


The workout starts and ends on the Rower. Using the single distance feature set your rower to countdown from 1500m. Once you start rowing you must complete 500m (The monitor will show 1000m remaining) now get off and complete 15 Thrusters. Get back on the rower and complete 400m (Now the rower will show 600m remaining) then complete 15 additional Thrusters and so on.

Standard Dumbbell Weight – Women 35lbs / Men 50lbs
500m Row
15 Thrusters
400m Row (1000m Remaining)
15 Thrusters
300m Row (600m Remaining)
15 Thrusters
200m Row (300m Remaining)
15 Thrusters
100m Row (100m Remaining)

17.1+ Score: Total Time - 13:46

In Canton for Mom & Dad's 65th Wedding Celebration.   Got up early to get this wod in.  Started the wod and the erg shut down just at the end of the 2nd row of 400m row.  That was not nice.   Took a pair of dumbells and Bob opened up the rowing room to try it again.   About what I expected


Anniversary Photos