Row Intervals

Opted for Craic Rowing class and even thought I would do both classes but the rowing wod gassed me pretty good.

10 rounds for time-
250m Row
5 box jumps
5 wall balls

Goal was to stay at 1:45 or under pace.  Get used to rowing at that pace when Im tired etc..

Total time  - 19:06  Dave and Anthony were a full round ahead of me in Wod but I did what I needed to do on the row.

Rowing Life

Warm up  1820  before i got the tracking set up

For time
750m Row
20 deadlifts at 225
750m Row
20 cleans at 135
750m Row
20 thrusters with just the bar
750m Row
20 pull ups
then 500m all out

Dont know my time as I was more focused on maintaining my rowing splits.

Round 1 - 750m 1:47.3 pace 28 strk Rate
Round 2 - 750m 1:54.4 pace 26 strk Rate
Round 3 - 750m 1:50.0 pace 25 strk Rate
Round 4 - 750m 1:59.3 pace 24 strk Rate
Round 5 - 500m 1:44.0 pace 28 strk Rate

3500m 13 minutes 1:51.5 25.8

Endurance Rowing and Breakfast Pizza

Joined a large group at Craicwood to do a 10k which is part of a comp.  Happy with my time as I was able to keep it under 2 min per 500 and be super consistent across every split.

Paced with Jay for the first 5000 of his 10,000 as well

Helen of Row and Rowing Annie

Helen of Row 3. Rds
500m Row
21 KBS
12 Pull-up

10:56

This wod is one where you are always at your limit.  My only rest was when I went to grab some chalk before I jumped on pullup bar.


Rowing Annie”
500m Row
50 AbMAt Sit-ups
400m Row
40 AbMAt Sit-ups
300m Row
30 AbMAt Sit-ups
200m Row
20 AbMAt Sit-ups
100m Row
10 AbMat Sit-ups

11:08

Wanted to Quit

Easy Row with Anthony and JR.   As Anthony said dont get excited you are going to beat me Im rowing slowly for a purpose.  Not like I needed him to explain to me he could beat me at will.  
Row 6k
Plus 2 Fish Games


4 AMRAP
15- Squat Cleans 115/75
50- DU
AMRAP- Meters Row
Rest 4:00
x4

About half way thru I started to try to convince myself that it was ok to do 2 rounds or maybe 3. Very happy that I ignored that and kept after it

Happy for that WOD to be over

Skill Day

A) Push Jerk 10-10-10-10 +
B1) ME Pushups
B2) Powell Raises 15ea
B3) Side Plank 30ea (with feet at shoulder width)
X2


Went light to drill the skill.   Shoulder & neck are feeling much better.  The Munchies were in the house so that was fun. 












Everytime I start to close the gap on these monkeys they put in a 20k day. No really I am not a competitive person, it doesnt bother me at all to be in third place.Just kidding you guys are killing it!

Couldnt log into the Float app so had to snap a photo of my warm up.

Lacking Juice

Lacking a little juice and dealimg with a slight stiff neck/shoulder

A) Pullups 10.10.10 (“.”=:8-:10 rest between reps)
x 3 Rest 2:00
+
B)12 AMRAP
350/250-Row
20-Wallballs 20/15
15-KB Swings 53/44

3 Rounds plus 350M

Row, Thruster, Situp

As he points to the guy that is still not finished

This was an awful way to rack up meters.  At least I got to do it with my pal Anthony.  He even spotted me 35 meters a round and still beat me by a minute.   I have so far to go to get better at rowing. 

10 rounds of
750m row
7 thrusters
10 sit-ups

42:45 

Road Row Work

On the road this week in Sam Francisco and Chicago.  Lots of meetings, travel and little sleep.   Did get to row 3 out of 5 days.   Missed Craic Masters this morning - Jack had his SAT test. 

These guys are still killing it.

Rowing Ladder

warm up 10 minute row

Wod

1min row
1 minute rest
2 minute row
2 minute rest
3 minute row
3 minute rest
2 minute row
2 minute rest
1 minute row
1 minute rest

Total 4517 meters - 1:46.2 avg 16 minutes of work

Short and Long

2000m Row warmup

 WOD 1
10, 9, 8...1
Weighted sit ups 20lb med ball




Total Time - 7:57



As Many Rounds As Possible in 20:00min of:
500m Row 
5 - Hanc Release Push Ups
10 DB PP @ 30lb
10 V-Ups

9 rounds  plus 400M

100K

Just hit 100k meters today.  So good progress. 

WOD
5 Rounds
1000meter row
10 Power Cleans
10 Wall Balls
20 Med Ball Trunk Twists

11k Meters of rowing

Squats and Metcon

A)Squat Cleans 5x1 @heavy +


135(2)
185(1)
185(1)
205(1)
205(1)
205(1)
205(1)
205(1) 

B)10-9-8-7….1
Toes 2 Bar
Thrusters 75/55

TIME - 6:05

Row Rest

Two sets of rowing

4 EFT

  4Rds EFT 50-DUs 10-Power Cleans 135/95
10-Chest 2 Bars
Rest 3:00

Rd 1- 2:00
Rd 2 - 2:21
Rd 3 - 1:46
Rd 4   1:21

Leg Strength Day

1500m Row Warmup

A1) Front Squats 5-5-5-5-5
135(5)
185(5)
225(5)
230(5)
235(5)
245(5)
250(2)



A2) Single Arm Z-Press 5x10ea
 5X10 @30lbs

Row - 6031M



Awesome Birthday Treat - Tristan playing at halftime of the Harvard basketball Game

17 min AMRAP

1000m Row before class 

Warmup
150 M row - i tried to do more
10 no elbow pushups
10 Arch Ups

17 AMRAP
350/250m- Row
15-Snatches 95/65
10-Burpees

4 Rounds plus 200m

Extra Work
2000M row

Row & Stuff

Anthony said "lets go easy on Sunday, nothing hard."  So I program rowing.  Well Anthony's rowing easy and my rowing easy are universes apart.  I couldnt dog it with him sitting at 1:45 pace.   Pushed my self harder than I would have for sure. 

Row 2000m

7 push-ups, 9 box steps (or box jumps)
Row 2000m

7 DB snatches, 9 bicep curls
Row 2000m

7 jumping jacks, 9 single-leg lateral jumps
Row 1000

7 bench sits, 9 sit-ups
Row 1000

7 push-ups, 9 sit-ups
Row 1000
DONE!
+1000m Row
 Total Meters 9,998

Almost Ned

Small group this morning but we futzed around too long and didnt start the wod until almost 7:30.  Thus it was going to be a challenge to finish before the 8am class


Warm Up
Row 1019 meters
& back squats


Hero WOD NED
7 Rounds
11 Backsquats at Body Weight I did 175lbs
1000m Row

Only got thru 6 rounds before we hit the 7:55 deadline which was 35 minutes into the wod

Total Meters - 6060

Row 1 3:57.6 - 1:58.8
Row 2 3:53.2 - 156.6
Row 3 3:58.2 - 1:59.1 pace
Row 4 3:59.5 - 1:59.7
Row 5 4:09.5 - 2:04.7
Row 6 4:20 - 2:10.1

Cool Down - 3015 meters

Total Meters10,094

Row & Barbell WOD

5k Row

+
A) Power Clean Max
+
B) For Time:
3 Rounds
6-Power Cleans 135/95
6-S2OH 135/95
12-Hand Release Pushups



+1K Row

ROWING

 Morning Row - 7330

Evening Row - 5k -19:18.3

Row GHD Thruster

Warm Up


Trying to keep some of the good habits formed during 100 body weight challenge

GHDs, Frog Pushups, Gracies and Trunk Twist Planks
plus 500M Row

Row 1250
21 GHDs
15 Thrusters @95lbs

Row 1000
18 GHDs
12 Thrusters @95lbs

Row 750
15 GHDs
9 Thrusters @95lbs

Row 500
12 GHDs
6 Thrusters @95lbs

Row 250
9 GHDs
3 Thrusters@95lbs

28:53
Row 14:44 3750m 1:57

10 Min cool Down - 2330 2:08.7


After I got home I watched the end of the 1t half of Man City game while rowing

22:45 5012m 2:16

After kicking the ball around with Tris I did one more session
8:06 - 2023m 2:00



Total Meters -13,615

1 Milion Meter Challenge

A MILLION METERS!! (in one year).

That’s right. 365 days to travel 1,000,000 meters!

If you’re a math geek, that works out to 2,740 meters every day…that doesn’t sound too bad does You can run, row or air dyne(these kilos only count 25%)

If you row It’s only 8 or 9 minutes of your day to keep your cardio up through the winter..and keep it going through the summer and into the fall and winter again, right?

Shoot..you can even do more on some days and take some tactically placed “rest days” when you know you won’t do anything.

Plus, we ALL know that the rower can be your best friend or worst enemy depending on what workout you’re doing, right?

Why not make friends with the rower and make 2017 your year to conquer it?!?

Challenge dates – Starts on January 1st, 2017…ends on December 31st 2017…that’s 365 days ya’ll.

What do you do – travel 1 million meters in a year..duh again…

How do you do it – get on a rower and start rowing your happy little A$$ off..=)

What meters will count toward the total? – Anytime you get on a rower..during a normal WOD..during the times you come by to row…any meters will count. Running will also count. Air dyne kilometers will only count 25% towards total

What if I think 1 Million Meters is over the top? – No problem at all! Set your goal to be 250,000…500,000.or 750,000 meters to keep you on track throughout the year.





Day 1

3 Different segments 10,070 Meters