Rowing Calorie Intervals & Deads

4min max distance
4min rest
3min max distance
3min rest
2min max distance
2min rest
1min max distance
Score is total distance rowed
Rest 5 min.
Max body weight deadlifts. Rest 1 min for 5 rounds of lifts

Missed the guys because I overslept so I had to go solo again.  My goal was to stay at the 2k pace for all of the work.  Worked out close.

 Row 1 - 1131m - 1:46.1 28 s/m
Row 2 - 856m 1:45.1 28 s/m
Row 3 - 565m 1:46.1 30 s/m
Row 4 - 291m  1:43  33 s/m

Opted to DL @225lbs

12,10,12,13,14 - 61

This was hard

Row and Hang

Since I took yesterday off I had to go solo with this one today at the Wood.

100 calories
50 hang cleans @ 95
50 calories
25 hang cleans @ 115
cash out with 500m for time

Time -  14:53 

Plus 1:37 for the 500M

Did 50 Thrusters with the Bar

Rest Day

Took a rest day which I needed badly.

Time on the Rower

Vacilated back and forth as to whether to take a rest day or to row.   The texting decision was made to do an easy wod to just move.   We took the Wod I posted last night and modifed to this for more rowing.  The minute rest was aprox

For Time:

 
Row 1000m
20 Abmat Situps
10 Thrusters (95/65)
rest 1 min
Row 1000m 

20 Situps
10 Thrusters
rest 1 min
Row 1000m 
20 Situps 
10 Thrusters

Rd 1 - 5:04
Rd 2 - 5:06
Rd 3 - 5:12

Total time - 17:54

1k Splits 8 - 11 seconds off of 2k time.  Would like to shave that down.  Good work. Only paused twice.

Vicki's hot mess

Craic's Masters were back at it for the fall installation of fitness training.   Today’s workout combines a 1 Mile Run with the volume of Grace. This workout starts with 10 clean and jerks, followed by a 400M Run and finishes with 2 clean and jerks. The standard for the clean and jerks are ground to shoulder to overhead. In other words, you can power clean and push press the weight overhead. I have left the weight up to you to chose how you want to hit this. Go heavy? Go light? My recommendation, pick the heaviest weight you can perform unbroken. Since it is a descending rep scheme, the goal would be to try and hit every set unbroken.


Vicki's Hot Mess

10 Clean and Jerks (Ground to Shoulder to Overhead)
400M Run

8 Clean and Jerks
400M Run
6 Clean and Jerks
400M Run
4 Clean and Jerks
400M Run
2 Clean and Jerks
we added in a final 400m run

This was a fun wod and sprinted the last 200m to try to catch Jamie.

Time 14:15

After class spent more time working on my rowing.   Elected to do 2 X 750M.   First one was good.  The 2nd one I would have definitely eased up with Anthony coaching me thru the "hard part".

750m - 1:44.8
Rest 5 minutes
750M 1:47.5

1k Chipper

For time
1k then 20 pull-ups
1k then 40.sits-ups
1k then 20 kb swings at 70lbs
1k then 20 T2B


The clock begins once you start to row and the clock stops after your 20th kettlebell swing

Really pleased with my 1k rows. I was able to minimize the damage to Anthony and then go hard off the rower. 

Time - 21:24

Screwed up my erg monitor setting and set up for intervals with no rest time.  So it didnt record my splits the way I wanted to see them.  Oh well

Partner Wod

20 AMRAP
Partner WOD

1. 200m run
2. (30-50) Double Unders
3. 15KB Swings 53/35

-2 Person teams, 3 stages of the workout, so you won’t do the same movement until the 3rd time through the workout.
 Teamed with Sean
 10 Rounds

3 X 2K row

For.time
3x2k. You decide how fast to go and you decide how many minutes to rest in between but the total score is the time it took to do all the rowing and all the minutes rested. So once you begin the 1st row the clock is running.

My strategy was to try to keep an even pace and really only break to reset the monitor.


1. 2k - 7:56 minutes  1:59.1
2. 2k - 7:56.9  1:59.2
3. 2k - 7:57 1:59.3

Double AMRAP Beatdown

12 AMRAP
400m Run 15-Deadlifts 225/155
15-T2B
15-DB Thrusters 40s/20s
Rest 6:00
X2


Rd 1 - 2 Rds 400m/Plus 4reps
Rd 2 - 2 Rds plus 15 meters

This was very hard. 

Row by Death

Looked good on paper.  Not so good in reality. 

Row 1,000m Rest 30 seconds 3:36/1:48
Row 250m Rest 90 seconds 52.8/1:45.6
Row 750m rest 30 seconds 2:48.8/1:52.5
Row 250m Rest 90 seconds  56.6/1:52.2
Row 500m  rest 30 seconds  1:46.9/1:46.9
Row 250m 59.7/1:49.9

Time - 10:55 /1:49.2



Plus -
EMOM 10
10 DL @185lbs
3 HC@185lbs

Last Hike of the summer

Family hike to finish off the season.  Nothing to challenging after yesterday.

Cross the middle of Mt Dessert Island - 11 peaks

Last night I was trying to find information on doing a cross island hike.  I know some folks have done it as they had articles in the newspaper but I could only find one blog last night.  Very surprised.   Got a later start then I had wanted so I skipped Champlain and started at bottom of Dorr.  First two peaks were not bad.   West Side trail down Cadillac was hard.  It took about an hour longer than I thought it would.  Well prepared on water/drinks but totally got the food side all wrong. 

Here is the route:

Here are the 11 peaks in photos:

I was expecting to see basketball legend Downtown Freddy...

Bald is Beautiful

Parked for a short time on this Mt Top.

Happy to be on Gilmore

The famous American Painter would have loved this mountaintop

Penobscott Mt

I need a bath the hike to this Mt top made me so sweaty

The view didnt burst my bubble

A nice of Range of Mountains so it would be redundant to tell you its Pemetic

Pink (granite) Cadillac

Break on Thru to the other side

PocketWod Challenge Wod 1 & Trashed - Then hike on Pemetic

Warmed up with my 100 body weight WODs and then did two workouts.


“Online Challenge WOD 1”
10 Minute AMRAP:
20 Calorie Row
10 Burpees over Rower (Facing Rower)
50 Double Unders

My double unders were terrible and my burpees slow.  Not such a great performance. 
2 Rounds plus 44 reps


“Trashed”
3 Rounds for Time:
500M Row
15  10 S2OH, 135/95
15 Toes to Bar

14 minutes 

Then off to hike Pemetic!

Comp Training Modified

This came up on my Instagram feed and it was a good strength and metcon combo from comptrain.  I had to adjust it for my current level of strength. Next time I will do it for time. I hustled but didnt set a clock.

1. Squat Conditioning
20 Back Squats 135
20 Back Squat  185
20 Back Squats 225

All unbroken!



2. Press Conditioning
20 Push Press 95 UB
20 Push Press 115 UB
20 Push Press 135 15 & 5

3. Clean Conditioning
20 Hang Power Clean, 135  11 & 9 - grip failed
20 Hang Power Clean, 155  7/6/6,1
20 Hang Power Clean,  185  4,3,3,1,1,2,2,2,2

Good workout for sure!

Quick trip back to Boston

Suz and I needed to make a quick trip back to Boston to meet with all the contractors on the house.  Good progress but we had lots of decisions to make and plans to review.  

Jackie Like Plus Beehive

Jackie Like -
3 Rounds
500m Row
10 T2B
12 Thruster @115lbs

This was very hard.  Way harder than it should it be.

14 Minutes Flat

Family Hike up Beehive.  Crowded like rush hour but alway fun.

NEH Garage 20 & Search for Great Cave

I so didnt want to work out.  So many excuses - im tired, its humid and cloudy and damp meant I really had to do it.   Did a variation of Lumberjack 20 which I have called NEH Garage 20.

NEH Garage 20 
20 Deadlifts (250lbs)
Run 400m
20 KB swings (53lbs)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24")
Run 400m
20 Hang Squat Cleans (115lbs)
 
If you notice I removed the last run.  I was already smoked enough.  27:51


Late in the day Jack and I went in search of Great Cave which is off the precipice trail.  Very cool and worth the short excursion.

Looking for beaches and trails

Jack and I were going to explore some lost trails and show me the lost beach near Day Mt.   We started with the Day Mt beach that Jack discovered during his stay at the Ocean Institute.   As we walked out it started to rain and then it started to pour.  We got socked so after finding the old beach we called it a day.