Row Wods

RowBoys at COD for the following WOD

1500m For Time (Time)

A) For Time w/ a Partner:
1500m- Row

4:57 

1:39.3 pace

More Calories (Reps)

B) 5AMRAP w/ a Partner:
ME Cals- Row

119

Didnt look that bad on paper but way tougher in reality.   I partnered up with Meredith and we absolutely crushed it today.   Our strategy was 25 strokes for me and 20 stroked for Meredith and that worked fairly well.  

 

The best laid plans...

I was asked to program the RowBoys workouts this week, I was thinking this wont be so bad.    Monday is Row Series, Tuesday the gym programmed rowing so I only needed 3 other workouts.  Well the best laid plans sometimes fall short when you miss out on the details.   It is 5am and I start to hit the refresh button on the phone to get the new Row Series wod and nothing comes up, I continue to do this but pause to drive to the gym.   When I arrive Anthony is doing the same thing,   Finally I decide to email the competition organizer.  Here is what I got back: 

Sorry, clocks changed here this week.
Due in 5 minutes.

By the time we saw that note we had already completed part 1 of Wednesdays programming.

Wed - technique and Strength Building

Part A - Building Force per stroke - https://youtu.be/VJ4NoYWwg1w
10 minutes damper at 10, stroke rate 14-16 working on connection reverse pick drills
Start at catch
legs only 5 strokes - load is all on legs, core is tight
Legs and Body (hips) 10 strokes - don’t break elbows
15 full slide - add in arms stay at 16

Part B Banded Handle For a faster 500M Row - https://youtu.be/0WvgyiBTDqI

5 Minutes Low damper setting plenty of resistance from band
5 arms only
10 arms and body
15 full slide

Part b did not go as well as we had trouble with the bands.  I would do both of these again though.

Soccer

Soccer -

We had lots of subs and good quality and we beat ourselves.   Score a goal off a corner kick near post.

Team Painstorm

” Painstorm ” AMRAP 45 Minutes

Row for meters while partner does a round of
5 Deadlift #115 #75
5 Clean
5 Front Squat
5 Push Jerk
5 Back Squat
Score is rounds and meters

27 Rounds plus 7 reps

4245m plus Anthony's which were a lot.

 

Row Series WOD 2 Repeat

Middle of the Road  - Anthony and I had decided to take another shot at the wod to see if we could improve our position.  I felt that with a rest day and a later start it would be easy to make even a slight improvement.    Things started out well with me improving on both the first 1500's but then the wheels fell off.   I thought I might be able to pull it together and at least improve overall even though the 3rd 1500 was rubbish.  It didnt happen.

New School Pacing Practice

My right hamstring has been aching and my toe is still bothering me.  Taking some Advil has helped but I dont really like to do that. 

New School Pacing Practice (Time)

1 Round For Time
7- Thrusters 75/45
7- Burpees over Bar
Rest 3min
2 Rounds FT
7- Thrusters 75/45
7- Burpees over Bar
Rest 3min
3 Rounds FT
7- Thrusters 75/45
7- Burpees over Bar
Rest 3min
4 Rounds FT
7- Thrusters 75/45
7- Burpees over Bar

 

Substituted 85lbs as I had a ladies bar.  

 

 

2 Minute Intervals

2:00 at race pace(ish), rest 2:00, x10
This was going to be extra hard as I am sore from soccer and yesterdays rowing wod.    I gave it all I had but there as a real lack of power.

Row Series II - EVENT 2 - "MIDDLE OF THE ROAD"

Row Series II - 

EVENT 2 - "MIDDLE OF THE ROAD"
 

Row 7,500m for time 

with 1,500m splits

Scores are:
A) Time middle 1,500m 

 B) Total Time

This wasnt as bad as I thought it would be.  I was probably a bit to cautious aside from the middle row.   Will consider testing this again.  

a) 5:31 1:50.5 pace

 

 

 

 

Soccer

Soccer 3-2 win.  Scored the 2nd goal.

“LP 450”

• The "LP 450" workout was submitted and created by coach Lindsey Walker of Hotshot CrossFit (Bridgeport, Texas) on August 23, 2017.
  
  Lindsey and her workout partner Paola (hence the "LP") collaboratively design WODs "to challenge their physical and mental capabilities," and after doing this one decided they had to share it with their gym mates - and WODwell.
  
  This chipper style workout has 450 total reps.
  
  “LP 450” 
  For Time
  100 Double-Unders
  10 Chest-to-Bars
  20 Toes-to-Bars
  30 Deadlifts (155/105 lbs)
  40 Push-Ups
  50 AbMat Sit-Ups
  40 Burpees
  30 Box Jumps
  20 Push Press (155/105 lbs)
  10 Power Cleans (155/105 lbs)
  100 Double-Unders
  22:40
  This WOD was all about the PP.  Everything else was just keep moving. 
   
  

Row and I Heard You Needed More Grip Work Wod

40min freestyle row, dealer's choice.

Followed by

I Heard You Needed More Grip Work (Time)
For Time:
21-15-9
Power Snatch 95/65
Deadlifts 95/65
Toes 2 Bar

total time - 9:00

Started a minute after the class started as I was still setting my bar up after finishing the row.

Wattage

Really dragging after a late flight and little sleep.

Life) Watts (REPS)
A) 8min Row For:
Avg Watts
+
B) 6min Row For:
Avg Watts
+
C) 4min Row For:
Avg Watts

Rd 1 - 262
rd2 - 249
rd3 - 288

Strict Time Cap (Time)

Strict Time Cap (Time)

B) 1-2-3-4-5-6…-12
+1- Deadlift 225/155
+1- C2B
(STRICT 10min cap)

 

Partnered with Anthony.  I thought he moved through the WOD strongly.   When it was my turn I wanted to take a measured approach.  Got out of the gate strong and really didnt slow until round 10.  I still felt i was on track even into the round of 12.  I just took too long on the Deadlifts.  My goal was to be off at the 9:30 mark.   I got off after 9:40.  Still felt I had a chance but fell 3 reps short. 

 

11 rounds plus 21 reps

Row Series II - Event 1 Drop the Hammer

Our original plan was to do 4 rounds of  750m, 1250m 750 and 1250 followed by 4 minutes of rest.  Then Row Series posted the wod and we said might as well do it straight away. 

Complete 4 rounds of : 

Row 1,000m Rest 4 minutes

Scores are:
A) Time for fastest 1,000m

B) Total time

a. 3:24.8

b. 14:09.2

Rowing DT

Rowing DT 

5 Rounds 

1 Round “DT”
12 Deadlifts
 9 Hang Power Cleans
 6 Push Jerk (155/105)
1000m Row

36:24

Row plus

30 minute AMRAP of

100m row....Increasing by 100m every round
5 Push-ups
10 Kettlebell Swings
15 Squats
20 Situps

8 Rounds plus 405m

Homecoming Game

Triplet Repeats

4 Rounds EFT

30/20cal- Row
10- Hang Squat Clean 115/75  Scaled up to 135lbs
7- Chest 2 Bars
Rest 4-5min

 Really looked forward to doing this wod but decided to sleep in and avoid the crowd at 5:30.  Missed working out with the crew but enjoyed the space.

Elevated Rows

Row and Row some more

Put the front of the erg on a 45lb plate, row 135m, rest 1:10, x10
When the last person finishes then Put the back of the erg on a 45lb plate, row 135m, rest 1:10, x10

Feeling Worse

Didnt sleep well and feel like I am headed in the wrong direction.

a. Bent over rows, 3x10
135,135,185
b. 2k, add 30 seconds to your PR, rest 5 min
2k, add 40 seconds to your PR, rest 5 min
2k as fast as you can go.
*so if your 2k PR is a 7:00, then add 30 sec and aim for a 7:30.

Target - 7:30 - 
Rd 1 - 7:36.5

Target - 7:40
Rd 2 - 7:35.2

Target 7:35
Rd 3- 7:32


A) For Time:
50-40-30-20-10
Calories Rowed
15- Toes to Bar

Aprox 15:46 

Feeling better

Usually when I do an evening workout its hard to turn around and do an early morning wod .   Considering I have been sick I figured there was no chance of doing that. Well woke up at 5am and felt remarkably good so decided to join the group for an early columbus day WOD.

Did 4k row warm up

1000 row
7 bear complex @135lbs
750 row
1 rd DT (12 DL, 9 HC, 6 S2oh)@135lbs
500 row
7 C&J@135lbs
250 row
5 thrusters@135lbs
19 minutes flat

Comeback WOD

After what seems like an eternity of being sick I thought that maybe I might feel better if I worked out.    Wouldnt go super hard but would do something that was rowing and strength based.

 Row 1k
Alternate doing

Bear Complex (unbroken)
and

8 Front Squats
6 Thrusters
4 S2OH

6 Rounds

2 @95lbs
4 @135lbs

Cash out 1k Row




While I was doing the Wod - Rob texted that this would be the wod for tomorrow.
1000 row
7 bear complex
750 row
1 rd DT (12 DL, 9 HC, 6 S2oh)
500 row
7 C&J
250 row
5 thrusters
Coffee

Active Recovery & Wodapalooza Final Results

The final results are in for the Wodapalooza Online Qualifier and although I didn't do as well as last year I am satisfied with my performance.   Most of the modifications that we made for Master category really didn't suit me and in fact dropping pistols probably hurt me. 

As programmed
5 rounds
Row 750, 10 box jumps then run 400m

My chest cold isnt getting better so I thought it was best to not do the running.
As done:
5 Rounds
Row 750M
5 HSPU
15 GHDs

26:40

Monday Row Day

A. Front squats, 3x10 - 135, 155, 185

 B. 3x10 pullups 10,10,10

C. Intervals begin max distance in 3 min, rest 1 min then max distance in 2min rest 1 min, then 1 min max rest 1 min, then 2 min max rest 1 min, then 3 min max. I screwed up and did 2 1 minute segments.

3 - 787
2 - 537
1 - 272
1 - 286
2 - 567
3 - 800

Total rowing - 1316, 3326, 3009

Week 3, WOD 6 - Wodapalooza Online Challenge

After a few days of travel and dealing with a chest cold I took on the last work out of the

Wodapalooza Online Challenge.  I did an easy half marathon row yesterday and although sick didnt feel terrible when I started the wod.

75 Double-unders
60 Wallballs - 20, 14lb
45 Deadlifts - 135, 95lb
30 Burpee Ring Pull-ups (Pull-up portion must be performed from a dead-hang)
45 Deadlifts
60 Wallballs
75 Double-unders

19:29

Tiebreaker - time thru first Deadlifts - 5:43

The 2nd set of wall balls were brutal.  My lungs were burning when I finished this one.