Embacadero WOD

I ran to the Embacadero and did this wod:
 200,400,800,1200 Row
between I  did
15 Situps
9 DB Squats
12 DB S2OH
3 Man makers

Good Workout.

Janet Jackson and Metaliica played today.

Intervals @ Cavallo Point

Love staying at Cavallo Point.  So peaceful and calm before the rush of Dreamforce. Last year I did week one of Row Series.  This year just a really hard set of intervals.

Negative

A) Warm-up Sets:
500m @20s/m
500m @25s/m
1000m @30-35s/m
1000m @25s-30/m
1000m @20s-25/m
Rest 3:00 between Each
*Neg Splits on the 1000s
+(Rest 5-7 Before B)

 

It was called negative but I couldnt help but be positive no matter how hard I tried  :)

 

 Row 1K

 

 

Rowing & KB Movements

I packed on Saturday night so that I had time to get a WOD in before I hit the road.  Dennis and Anthony joined me. 

Checking the list

Flying WOD

10/8 Cal row + 21 Deadlifts 225/155 200 m run
12/10 Cal row + 10 Wall walks
200 m run
14/12 Cal row + 15 Deadlift
200 m run
16/13 Cal row + 10 Wall walks
200 m run
18/15 Cal row + 9 Deadlifts
200 m run
20/17 Cal row + 10 Wall walks

200m run

Wall Walks are hard. 

22:23

Row Low Strokes

A1) Strict Pullups
3x6

A2) Barbell Bent Over Rows
3x12  @135lbs

A3) Banded Face Pulls
3x25
Rest 2:00 After A3s
(Rest 5:00 before B)

 

 

B) 10:00 Of Pick Drills (Damper on 10)
10- Legs only strokes
10- Legs and Hip Swing
10- Full Strokes
*Cycle through the different strokes
*Does Not need to be fast
*s/m 17-25

C) Every 3min x 3 at Damper setting of 10 and low stroke rates
500m- Row
*Goal pace is +:30 from you 500m PR

 

The damper on the rower seemed a bit off so tested on more on a different erg.

 

 

 

D.C.

D.C.

A) For Time:
1-2-3-4-5-...-9-10
Deadlift 155/105
Front Squat
Burpee over Bar

 

 

Just tried to keep moving. The burpees are what really slowed me down and spiked my HR. I remember when I was good at burpees. Ok I was never good at burpees that was just a fantasy.  

11:40

1K Row

1000m Row
Rest 5:00 x6

*Rd1 Warm-up 20 S/M
*Rd2 25 S/M (Neg Split)
*Rd3 25 S/M (Neg Split)
*Rd4 30 S/M (Neg Split)
*Rd5 30 S/M (Neg Split)
*Rd6 OPEN go 100%

30 min AMRAP

A) 30AMRAP 4:00- Row
800m- Run
2:00- Row
400m- Run
1:00- Row
200m- Run
*Score is max meters rowed

1.  4 - 1096M
2.  2 - 548M
3 . 1 - 275M
4.  4 - 1006M
5.  2 - 523M
6.  1 - 80M

Total - 3528M

Triangle of Death

 Triangle of Death

100 Cal Ski
100 Cal Row
100 Ca AirDyne

Anthony, Dennis and Me got after this one.   We moved from station to station.  Someone online did it in 16:01.  I wonder how the heck they did it.

Ski - 6:33
Row - 5:38
Bike - 5:56

Total - 18:07

Anthony - 18:35

Saturday Stuff

Score is total cal and reps Max cal row in 3 min
Rest 1 min

 Row 20 Calories
Max bodyweight DL in 3 min
Rest 1 min
Row 20 Calories
Take 2/3 the weight off the bar and max thrusters in 3 min
Rest 1 min
Row 20 Calories
Max wall balls in 3 min
Rest 1 min
Row 20 Calories
Max box step ups in 3 min
Rest 1 min
Row 20 Calories
Max hand release pushups in 3 min
Rest 1 min
Max runs around the building for 3 min
Done

Y - Day 2

Rowing WOD
5x1000 Stroke Rate of 20,22,24,26,28

Y-Embarcadero

From Beantown Crossfit done in SF

Beans and Sourdough
5 Rounds
27/21 cal row
21 sit ups
15 power cleans (115/75) I messed this up and thought it said 155.  So did 1st round at 155 then went to 145.  Then realized it was 115.
The rower had a memory issue so couldnt save the 1st round.  Had to change rowers. I dropped the 3 minute rests as well

Sunday Cruise

Airdyne moderate to easy for 20 minutes - Every 5 minutes stop and do the following KB
movements:

Deadlift
Clean
S2OH
Squat
5 each arm

Saturday Masters Craic

5 RFT Row 500m
Run 400m
10 body weight DL did 185lbs,  Weight is 175
10 KB swings
10 Box step ups


Went out on the row hot, like super hot.  So did Burke  Of course Anthony was in the lead.   Ryan moved up to third by the end of the run. Anthony opened up a decent size gap on Ryan and it would stay like that thru 3 rounds.   In the 4th round Ryan and I were closing the gap on Anthony.   I guess he might not be a machine after all.   Good WOD all the way around. 

Caption This

Row Classs

A1) Front Squats from the floor
10-10-10-10
135, 135, 155, 165

B) Row 6min @20s/m
*Build your 500m pace each min

C) For Time
1000m- Row

XFIT - Triathlon

XFIT - Triathlon

25 Minute AMRAP
Ski - 20 Cal
Row 20 Cal
Bike 20 Cal

T1 -
15 Pushups
15 Sit-Ups
10 DB - DL, Clean and S2Oh

2 Rounds For Time w/ a Partner:

The only part I liked about this WOD was suffering with a partner. 

 

#Pregame/#AfterParty:

3 Rounds:
8ea- Side Plank Reach Throughs
:20 Arch Ups

A) 4AMRAP
8- Pushups
10- Ring Rows
12- V-Ups
+
B) 2 Rounds For Time w/ a Partner:
60- Wallballs
30- Strict Pullups
100m ea- DB OH Carry/KB Farmer’s Carry 50/35 70/53
(15min Cap)
*1 partner works at a time
*While partner is doing wallballs, other is hanging from rig
*While partner is doing strict pullups, other is holding plank
*DB is held OH while KB is held by the side
*Only one person does carry at a time
*DNF = 15:00 + reps missed

(Addict Extra) You Asked

C1) Banded Lat Pulldown
3x10

C2) Barbell Bicep Curl
3x10

C3) DB I/E Rotation
3x10ea

Rest Day

REST DAY

Row Intervals

Happy 16th Birthday Tristan!

Im still very tired from Saturdays wod but decided to get after it regardless.  Great turnout to a non programmed rowing wod.   From Left to Right on the rowers - please not Potash faced his the wrong way. 

Anthony, Me, Mahoney, Klein, Mammone, Potash, JR 

8X500M

Dog Days of Summer

Morning Bike Ride

Eric and got out of a ride on Sunday morning.