ROAD TO MINNY from

ROAD TO MINNY from Train Like Mike Daily Workout

ADVANCED

3 Rounds for Time:

1,000m row

30 box jumps @ 24″/20″

20 GHDSU

10 chest to bar pull ups

2′ rest

 

rd 1 - 7:30

rd 2 - 7:35

rd 3 - 7:53

 

 

 Totally blew up in the 3rd round of the row

 

 

 

“Guts and Glory”

“Guts and Glory” 21 – 15 – 9
Calorie Bike
Thrusters (95/65)

15 – 12 – 9
Calorie Row
Hang Squat Cleans (95/65)
12 – 9 – 6
Burpees Over the Bar
Overhead Squats (95/65)

This was way harder than it should have been.  Had to break it up right from the start.

26:50


After Dennis and I finished we rowed with Anthony as he finished Row'd Royalty 18.3

Row’d Royalty Workout 18.3

Row’d Royalty Workout 18.3

18.3 is a two-part workout scored individually with equal weighting:

• 18.3A – Row 2000 meters for time.
• 18.3B – 21,097 meters for time (TOTAL TIME ON THE MONITOR)

When they announced this one I was actually pretty surprised.  Its longer than what most crossfitters are used to.  Good think we do beat-down Saturdays.  Which are long ass workouts.

Jarrod suggested pretty hard on the 2k as you have a lot of time to recover.  I wanted to go out hard but didn't want to red line.  So approx 2 seconds off 2-3 seconds off my 2k time.   After that the plan was to settle in.  I had done 2:06 n Marathon Monday so that was a good target.   I was under that by 3 seconds but was concerned about hitting the wall.  I gave myself little challenges and rewards.  Get to 45 minutes and you can have a drink.   Hit an hour and you can towel off your face.   This was good for me psychologically but was suprised on how much the average speed fell off.  Its in the books and wont have to do that until April.

 

EMOM 18

I thought this wod would be a good re-entry after taking 2 days off. 

MOM 18

Every minute on the minute for 18 minutes, alternating between

Min 1 - KBS @53lbs
Min 2 - 10 GHD/Knee Ups
Min 3 Assault Bike 15 calories

This was completely awful. 

2k and Squats

2k, x2

Negative splits

1. 7:47.8
2. 7:28.8
                                                                












3 Movement Squats

Squats and Lunges 5,5
95,115,125,135

Things Just Keep Getting Harder (Time)

Things Just Keep Getting Harder (Time)
  For Time:

2 Rounds
5-Thrusters 95/65
7-Pullups
35-Double Unders  subbed 10 GHD situps
2 Rounds
5-Thrusters 115/75
7-Chest 2 Bars
35-Double Unders subbed 10 GHD situps
2 Rounds
5-Thrusters 135/95
7-Bar MUs
35-Double Unders subbed 10 GHD situps
(12min Time Cap)

Still feeling worn out from the weekend but did this one anyways.   Went better than expected.  Foot is feeling better but elected to give it more time to heal. 

11:38

Row'd Royalty Standings after two events

Overall in under 5'11"

Retest of Row'd Royalty 18.1 & then FMOPEN Wk 8

 Woke up this morning sore and tired from this weeks cumulative workouts.   I was still determined to do a retest of Row'd Royaly after Fridays poor showing.  I knew it would take a long warm up to get in the right state to make it happen.  Did some longer rows and then a bunch of short sprints at different damper settings to find the right tension for this sprint.  I was very surprised at the beginning at the pace I was hitting on. Now if I could hold it I could make this effort count.    I completely fell apart at about 115 meters.  I could not pick up the pace no matter what I tried.   More legs, more back, more arms, breathe easier tried them all and the pace kept getting slower and slower. When the final meters ticked off I was over 1:25.9 but I was still 1.5 seconds faster than Friday and faster than my effort at Game of Rowers.

Happy with it.

After laying on the floor for 10 minutes I got up and started FM Open Week 8 Workout.

Set the monitor to single distance 8888m and alter the split length to 1111m. Then alternate the stroke rate as follows 18/22/18/24/18/26/18/28. Row the rate 18 each time at 2km plus 20s/500m and increase the pace by 4s for the R22 and a further 2s with each subsequent rate increase.

Totally screwed up and misread the pacing requirements.

Fake Partner WOD

Fake Partner WOD


30-20-10
Goblet Squats
OH Lunges with 45lbsplate

30-20-10
S2OH (95lbs)
Medball russian twists

30-20-10
KB Swings @70lbs
Abmat Situps

30-20-10
Pushups
Wall Balls

30-20-10
Calorie Row
Pullups

Partner A starts on one movement and Partner B the other and then you switch

36 minutes! 

Row'd Royalty - 18.2 Dark Horse 500 and FMOPEN Week 7

This was going to be a tough day as it will be 3 interval days in a row and 3 nights in a row with 5 hours of sleep or less.  Was hoping to repeat what I did at Game of Rowers.   That thought went out the window when I was falling apart at the 250m mark. 

RR 18.2 Dark Horse 500Dark Horse 500" is a 500-meter row with a 100-meter rolling start.
Your time for the 100m interval is NOT scored.


Score: 500m Time
























Clearly well off the pace from Game of Rowers. Will need to take another shot at it on Sunday

FMOPEN WEEK 7 
 I selected the 1 min option. Hard for sure.

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. 

 

 

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

Good Luck

Good Luck (Rounds)

A) 5 AMRAP
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
X3
*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

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.

Hard Pass

Hard Pass
Teams of 2
AMRAP 30:
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

#FMOpenW6 & FMR?

#FMOpenW6


 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:
4AMRAP
Meters Rowed
-Then-
4AMRAP
Toes 2 Bar
-Then-
4AMRAP
Deadlifts 225/155

a. 1113
b. 52
c. 36

Stuff

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
Sideups
Swings


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

1:15
1:05
1:02

YMCA Embarcadro San Fran

YMCA Embarcadro San Fran
Kettlebell Warmup
50 total one arm deadlifts @60lbs
50 side ups @60lbs
50 press @35
50 kbs unbroken at 60lbs

6 rounds
Row 250
10 oh KB squats 2@30
15 Vups

Kettlebell couplet and rowing

Kettlebell warmup

50 Side bends @53
50 One arm swings at 26lbs
10 PP
Total = 110

Wod
30-20-10

Kettlebell swings
Goblet Squats
Row for calories
10:14

Count down

10-9-8-7-6-5-4-3-2-1 reps of:

135lbFront Squat
10 Calorie Row
 Knees-to-elbow
10 Calorie AD

Time:21:07

Fight Gone Bad EMOM Style

30 EMOM
15 Wall Ball
15 SDHP
10 T2B
12 PP
15 Cal Row

#FMOPENWK5

Snow day today so no class.   Needed to get my kettlebell work in as well as the FM Open week 5 wod.   Busy day so didnt get to the gym until 6:30,  AD3 joined me so that was a bonus.

FMOPENWK5 looked absolutely horrible on paper.   My goal was to use the 1st round to warm up and try to get faster as I went.   About 500M into the first 2000 I felt really good and smooth.   Decided to try to stick with my pace and then see if I could be consistent across the sets.

THE FM OPENWorkout 5
2000m
2:30 rest
1000m
1:30 rest
2000m
1:30 rest
1000m

Train Like Mike Daily Workout

Focus: Lower body strength

1,000m row feet out
7 x 3 back squats @ 78-81%, drop set of 20 @ 65%
7 x 5 Romanian deadlifts @ 75% (double overhand grip)
Core: 2 x 30 hanging knee raises, 20 weighted oblique pulls each side, 40 sit ups


Back Squats 7X3
135(5), 185(3), 225, 255, 255, 255, 255, 255, 255, 255

20 Reps @175lbs

Romanian DLs 7x5
175(5), 225(5), 225(5), 225(5), 225(5), 225(5), 225(5), 225(5)

2x30 Hanging Knee Raises
20 Obliques w/50lbs DB
40 Situps

Sprints

150m, rest 1 min, x20. Each one is fast, not negative splits

This one really hurt more than I expected. I thought we were only doing 10 rounds. So I went all in #10 then realized I had 10 more to do. 

.

Make Something Out of Nothing (Load) & EVEN FLOW

Morning WOD

10 Min Row warm-up

50 KBS @ 70lbs for time -

50 Goblet Squats @53lbs for time

Make Something Out of Nothing (Load)

A1) Back Squat w/3 sec pause
1-1-1-1-1

185, 225, 245, 265, 285

A2) Sprinter Stretch
5x1:00ea
A3) KB Squats @70lbs
5x10 Perfect Reps at a slow tempo

 

 EVEN FLOW

Evening WOD at WOD

30′ EMOM:
a) 250/200m row
b) 10 Wall balls @ 20/14 lbs.
c) 10 Toes to bar
d) 15 Cal Airdyne
e) 10 Push ups 

7 rounds plus 250, 10 and 9reps

Frozen Moose

Frozen Moose 

For Time

Buy in: 1000m Row

Immediately into...

7 Bar Facing Burpees
3 Thrusters (95/65 lb)
x 10

Adaptation of Moose Hero WOD. Adapted... because it's cold outside.

 

14:09