Check it off the list

Flying home last night on the red eye I was thinking that this row series has been great to have me practice my pacing.   It has left me confident on the different pace speeds I can maintain consistently.  So when I landed I realized I had time to go to the 6:30am class. Then I realized that the 2k would hurt less than the 500m row.  So i decided to go for it.

A) Deadlift
5-5-5-5

225, 255, 285, 305
+
B) Row 500m 100%
-Rest as Needed-
X2

 2k Row - 6:56.4

WORKOUT 4 RANDOM PANDEMONIUM

WORKOUT 4 RANDOM PANDEMONIUM 

Row 1111 metres, Rest 4 minutes
Row 333 metres, Rest 1 minute
Row 444 metres, Rest 1 minute
Row 555 metres, Rest 1 minute
Row 666 metres

Scores are:
A) Total Time (excluding rest)
B) 1111m Time

Total Work Distance = 3109m
 

 

 

 Brutal
 

YMCA Rowing WOD

Warmed up with a fast 10 minute row

Then did this wod which is a variation of "Day at Sea"

Row 1500m 
50 Pushups
50 Situps
20 Press with 35lb KB - 10 each arm
Row 1000m
40 Pushups
40 Situps
20 Press with 35lb KB - 10 each arm
Row 750m
30 Pushups
30 Situps
20 Press with 35lb KB - 10 each arm
Row 500m
20 Pushups
20 Situps
20 Press with 35lb KB - 10 each arm
Row 250m
10 Pushups
10 Situps
20 Press with 35lb KB - 10 each arm

Total Time 41:10

500m Intervals

Day 1
500m x 4
Rest 1:00
*Rest 3:00 Between Rd 2&3
All scores between (1:36-1:29)
*Faster than 2 weeks ago. Each row is faster than race pace.


rd 1 - 1:40.8
Felt good round 1, in fact I felt like I had held back


rd 2 - 1:41.1 - Harder but still on target

3min break - This rest should help

rd 3 -1:46.9
 Holy cow this is wicked hard.

Rd 4- 1:46.1 - No matter hard I pulled the thing wouldnt go any faster.

Re-Test Row Series 2017 Comp - "Maximum Control"

Re-Test"Maximum Control"

Row for 8 minutes at a maximum stroke rate of 28

Scores are:
A) Total Distance in 8 minutes
B) Distance covered in 2nd 2 minute split

The stroke rate for all four splits must be less than or equal 28 and the average stroke rate must be 28 or less. Otherwise score is invalid / void.

Improved every round!

1 559 vs 553
2.573 vs 567
3.553 vs 538
4 553 vs 551

2237 vs 2209

30 Min AMRAP - Just move

30 min amrap
Run 400m
10 deadlifts
Row 250 meters
25 sit-ups

6 +250m

Legs are still feeling it so we programmed a wod that would just keep us moving.

Row Series 2017 Comp - "Maximum Control"

 "Maximum Control"

Row for 8 minutes at a maximum stroke rate of 28

Scores are:
A) Total Distance in 8 minutes
B) Distance covered in 2nd 2 minute split

The stroke rate for all four splits must be less than or equal 28 and the average stroke rate must be 28 or less. Otherwise score is invalid / void.

This was an interesting workout for me as I have never really trained race pace at lower stroke rates.  Good new test.


1.  2209 meters
2. 567m in 2nd split




POST WOD
Anthony made us do 3x1k as he had programmed that for his class. Pretty happy with my splits.  Getting close to confident for a 2k.

 

Thrusterpolooza

For Time: 100 Thrusters 75/45
*each drop = 3 Deadhang Pullups

#AfterParty:
3 Rounds NFT
10- Ts
5- Negative Pushups
10- Banded Good Mornings


Had the benefit of going 2nd.  Partnered up with Ryan O'Leary and he set a good time for me to guage off of.  

7:39 18 pullups

Chris did 7:19 and 21 pullups

Anthony did 8 something plus 30 pullups

Row Intervals

Row 350m 100% Rest 4:00
X3
-Rest 12:00-
Row 350m 100%
Rest 4:00
X3


1. 1:06
2. 1:04.8
3. 1:02.9
4. 1:05.0
5. 1:07.8
6. 1:04.2


Nothing easy about these!

Run Burpee Snatch

Coaching recommendation - Casual pace, looking to get the burpees down to a tempo that you can maintain for the whole workout.   Im not sure casual pace is in my DNA for a wod like this.  Turned up the pain dial and got after it.   Last round of burpees box jumps took a huge digger,   at least I was able to do a front roll so I could keep moving. Jammed a finger on each hand and they are both swollen so I hope that doesnt slow me down this week. 

20AMRAP
400m- Run
10-Burpee Box Overs 24/20
10ea- Alt.DB Snatches 35/20

5 Rounds plus 400m plus 10 +2

Airdyne time

Took todays WOD off as my legs felt horrible,  After running around with Tris on the soccer field I decided to go to the gym and do some Airdyne work.


 300 CAL AD

14:24

Totals

20 minutes  - 377 Calories

Home Straight Row Series 2017 - 2nd Attempt

Woke up this morning and my legs felt like wood.  Never a good thing when you have a comp to do, online or otherwise.    Met Anthony and Danny and did a slow warm up.   Didnt feel great still but knew that I had a score already on the board so that if I crashed and burned it wouldnt really matter.

• 2A - Home Straight Total Time (3k)
• 2B - Home Straight Final 1k Time

No matter how bad I feel lately I have been able to rally to get myself into the game so to speak.   Once I begin, I start to set little milestones that if I can meet will allow me to stay focused and moving.   I felt pretty good in the first 1k and tried to conserve in the second 1k and then go for it.

Comparison

10:46 vs 10:56
3:33 vs 3:40
3:37 vs 3:40
3:36.1 vs 3:36.2

All around improvement

Victoria

Victoria 5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings, 1.5/1 pood

23:20


I really thought I was going to stop after one round.   The Thrusters were ridiculously hard , in fact everything seemed hard.   Anthony quickly got a few movements ahead, but like yesterday each round I felt a little bit better.   I guess its my body getting warmed up, although you think I would be warmed up after doing a 6k row before the wod. 

Chopped up Nancy-ish workout

A) 4 Rounds EFT 400m- Run
10- OH Squat 95/65
15- Pullups
Rest 4:00






Round 1 - 3:00
Round 2 - 2:38
Round 3 - 2:30
Round 4 - 2:27

My legs are sore and I am absolutely beaten up.  I was strongly considering just going home after the warmup.   Decided to go slow on first round and go from there.  Felt great by second rounds.

Snatch Practice

Snatch Practice - Lightly attended class.  I was considering skipping it to to the rowing wod but  realized that It was a chance to spend a whole class drilling my technique, which is need of a lot of help.

 Sara gave us some good examples on to get the most out of the practice.

I opted for Snatch complex - used this movement series

Power Snatch
Squat Snatch
OHS

round 1 I used 1,2,3 rep scheme

5 sets at 75lbs

round 2 I used 3,2,1 rep scheme

5 sets at 95lbs

Round 3 & 4 went to 1PS and 1 HSS
5 @115lbs
2 @135lbs

Round 5 1 PS @155lbs

Ran out of time for more

Did Week 2 of the rowing comp - Home Straight. Consistent but need to gain 2-3 seconds per 500 to 1000.

20 Min AMRAP

20 AMRAP 350m Row
10- Back Squats (Same #)
15- Pushups


Some good splits especially round1!

1 pace - 1:32  1:04
2 pace - 1:46.7 1:14.7


5 Rounds plus 350M row

Clean & Jerks

Clean & Jerk
3-3-3-3-3
(0:30 between reps)

3@135lbs
3@155lbs
3@175lbs
3@185lbs
3@205lbs

Everest

 Row Series 2017 -
Good crew doing the Comp wod - Dennis, Danny, and Anthony

EVEREST 

Row 5 minutes, Rest 90 seconds
Row 3 minutes, Rest 90 seconds
Row 1 minute, Rest 90 seconds
Row 3 minutes, Rest 90 seconds
Row 5 minutes

Scores are:
A) Total Distance (excluding rest meters)
B) Distance covered in 1 minute interval

Total Work Time = 17 minutes

a) 4669

b) 300

Marathon Monday WoD

“Marathon Monday”

2 Rounds:
400m Run
26 Hand Release Push-ups
400m Run
26 KB Swings (53/35#)
400m Run
26 Sit-Ups
400m Run
26 Deadlifts (75/55#)
400m Run
26 Air Squats
400m Run
26 Box Jumps (24/20″)

36:34

Ski Erg - Row

3 Rounds

25 Calories Ski Erg
10 Hang Cleans @135lbs
10 Push Ups
10 KB Swings@ 70lbs
 rest

6 Rounds

500m Row
10 Box Jumps

Road Trip Photos

A few days on the roads and no time to WOD.  Some interesting photos.

Thruster-rama

Thruster Warm-up

3X5
bar,95, 115, 145,155(3)


Kinda For Time: (KFT)
Heavy Thruster
3-6-9-12-15 135/95
Burpee
10-bar facing burpees
(20min Cap)

12:01

Ryan and Mrs Munchie were my pacers in this wod as they were moving thru the workout with ease.  I was able to get between 4-6 reps at a time but it was taking a lot out of me.

Running Interval Strength and Conditioning Workout

Great workout courtesy of http://runningonrealfood.com.  Anthony, Jeff and Den2. Den2 was going to be the rabbit on the run.  Did well to stay close to him for 2 rounds and then he was gone.

2 RFT
800m Run
10 Burpees
20 KB @53lbs
10 Goblet Squats @53lbs
20 OH Walking Lunges w @25lb plate
800m Run
10 OH Walking Lunges w @25lb plate
20 Goblet Squats @53lbs
10 KB @53lbs
20 Burpees
Total time 33:59