Rate & Speed and Waterfall

Rate & Speed

Waterfall

Fish Game, Deadlifts and EMOM

Fish Game

Deadlifts 5,5,5,5,5

185,225,275,295,315


B) 15 EMOM
1: 20 15 /15cal- Row
2: 14 10- Alt. DB Step Ups 35/20
3: 10- Renegade Rows

Rowing & Abs/Deads

8 X 500m with movements after to bed done in 2 minutes

25 T2B
12 DL
25 GHD
12 DL
25 Back Extension
12 DL
25 Pushups
12 DL

Wet Marion Lite

7 Rounds

500M Row
15 Back Squats @135lbs
200M Run

30:28

You and Your Pace Boat

30/25cal- Row
Rest 3min
60/50cal- Row
Rest 4min
90/75cal- Row
Rest 5min
120/100cal- Row
Rest 6min
90/75cal- Row
Rest 5min
60/50cal- Row
Rest 4min
30/25cal- Row

Looking forward to this

Thanksgiving Day WOD

30 Min AMRAP
500m Row
10 Pushups
10 KBS @53lbs
10 Situps

8 Rounds plus 500m +20 Reps

Front Squats - Rowing

 Front squats. 3 sets of 10, increasing weight.
Bent over rows. 3 set of 10, increasing weight.
750 race pace, rest 5 min
750 race pace, rest 5 min
350 all out

2k Repeats

2K at 80%, rest 3 min, x3
Plan was to do the following

1:58
1:55
1:51

Actuals
1:53.7
1:52.9
1:50.6

Back Squats & Rowing

6 Rounds
Fish Game
Back Squats X 10

Rd 1 - 2055 - 135lbs
Rd 2 - 1650 -185lbs
Rd 3 - 1665 - 225lbs
Rd 4 - 2115 - 245lbs
Rd 5 - 1335 - 185lbs
Rd 6 - 1320  - 20lbs


1k Row
Med Ball Russian Twists
1k Row
Med Ball Russian Twists

Lucy Roger & ERG Duathlon

Lucy Roger (Time)

#IfYaBoredSeries

3 Rounds for Time

12 KB Snatch (Left) 44/26
8 Pistols (Right)
20/15 Cals Assault Bike
12 KB Snatch (Right) 44/26 subbed a clean in because of my shoulder issue
8 Pistols (Left)
20/15 Cals Assault Bike

 

 

ERG Duathlon

2k Row
300 Calorie Airdyne
2k Row

October 30 2016
Total time - 32:39

2k Row - 7:36.3 1:54, 27 S/M
300 Cal AD - 16:12
2k Row - 7:55.1,  1:58.7  25 S/M

 

 

Nov 19 2017

 2k Row
300 Calorie Airdyne
2k Row

 

7:29  1:52 28 s/m

300 CAL AD - 16:53

 8:10

33:36

 

 

 

 

2k Pace Building

2K at 5 seconds faster than race pace. You must get to that pace in 3 to 4 pulls. Once you can't hold the pace, stop and rest 2 min, then begin again until 2K is completed.
Rest 5-10 minutes then:

1k at 5 seconds faster than race pace. You must get to that pace in 3 to 4 pulls. Once you can't hold the pace, stop and rest 1 min, then begin again until 1k is completed.

I messed up and rested 2 minutes in the 1k segment.  I dont think it would have mattered as i had very little to go.

Did much better than last week.

The Red Brigade

You Might Need All These Skills

You Might Need All These Skills (Time)

A) Rope Climb Skill Work
(20-25min)
+
B) For Time:
21-15-9
DB Clean & Jerks 35/20 40
Pullups

6:06  

Endurance pyramid

Endurance pyramid:
Row a time pyramid of 1/2/3/4/5/4/3/2/1 minutes ‘on’ with 1 minute ‘off’ after each. The ‘on’ segments should be done at 75-80%; row easy on the ‘off’ minutes. If this workout is done properly you should be just about able to maintain pressure and form during the last minute ‘on’.

So row easy for the minute off was subbed with lie on the floor and try to recover before the next interval.    I clearly fell apart at the final 2 minute interval.  Who cant come back for the final minute?

Can't Stop, Shouldn't Stop (Rounds)

Can't Stop, Shouldn't Stop (Rounds)  

5AMRAP
15/10cal - Row
10- Box Jumps
9- DB Push Press 50/35
Rest 5min x3

Rd1 - 2 - 15reps + 10 reps
Rd 2  2 + 15reps + 10 reps + 6 reps
Rd 3 - 3 Rounds

6x1000

6x 1000m / 3 min easy rest.
Row 6 x 1000 m. Row for 3 min at low S/M between each 1000. Be consistent across the board.

Endurance Row.   5-20 seconds slower than 2k.   Messed up input of wod into monitor. From the look at the data generating 270 Watts is hard but not red lining.  Once Im up over 300 then its a short fuse.

ReTest - ROW Series II Light the Fuse

Re-test of "Light the Fuse"

Row 100m, Rest 30 seconds 

Row 200m, Rest 30 seconds 

Row 300m, Rest 30 seconds 

Row 400m, Rest 30 seconds 

Row 500m, Rest 30 seconds 

Row 2,000m                           

Scores are:
A) Time for 2,000m

B) Total time

I made a mess of this workout the first time I did it, totally under-estimating how little the 30 sec recovery was actually going to help.   Going out way too fast ended up burning me out completely.    My plan for the event this time around was to stay close to my 2k pace and hold on as long as possible.   I knew I would be giving time back in the first 4 intervals but the last 2 would be more than enough to make up for it. 

  

Partner WOD

Partner WOD
Amrap 40 min
100 thruster 95/65
90 wall ball sit up
80 wall ball
70 lb swing 53/35
60 burpees over the bar
50 cals row
40 cleans 95/65
30 t2b
20 wall walks
10 snatch 95/65

Rob and I were about 10-20 reps behind Anthony and Steve the whole time.   I called it at 1 round as it was so taxing,


25:55

Sprints and Race Pace

3x750m
Back and Abs

30 secs at 165 – 30 secs rest
30 secs at 182 – 30 secs rest
30 secs at 200 – 30 secs rest
30 secs at 220 – 30 secs rest
30 secs at 242 – 30 secs rest
30 secs at 266 – 30 secs rest
30 secs at 293 – 30 secs rest
30 secs at 322 – 30 secs rest



Not two bad




Pyramid

1 min on 1min off
2 min on 2 min off
3 min on 3 min off
2 min on 2 min off
1 min on 1 min off

All at or under 2k time

Sprints and Race Pace

3x750M
pushups & sit ups

WOD

6 Minutes Of Work

How It Works:

Strap into the rower, dial up the resistance to an 8 or 10.
When you’re ready, begin sprint for 10 seconds. When the 10 seconds are up, row a relaxed pace for 10 seconds.
Continue going 10 seconds on 10 seconds off for 6 full minutes.

Brutally Hard

Followed by

2K at 5 seconds faster than race pace.  You must get to that pace in 3 to 4 pulls. Once you can't hold the pace, stop and rest 2 min, then begin again until 2K is completed.

Wow this was awful.   Needed at least 4 sets to complete it.

Workout 4 of ROW Series II "Light The Fuse".

Early start to knock off workout 4 of ROW Series II last workout.  I wasn't even sure I was going to be able to do it today but Cavallo Point gym did have a Concept2 Rower, in fact with a PM5 Rower to boot.

My shoulder and back of my left knee are bothering me but not enough to make a difference.   The bigger challenge is fatigue.   My plan was to crush the shorter rows and then settle into 2k pace and hold it thru the actual 2k. It was hard and I️ played it all wrong. In the end the quick sprints totally sapped my energy.

Row 100m, Rest 30 seconds 

Row 200m, Rest 30 seconds

Row 300m, Rest 30 second

Row 400m, Rest 30 seconds

Row 500m, Rest 30 seconds
Row 2,000m

Scores are:
A) Time for 2,000m  = 7:27.7

B) Total time: 12:44.1

 

 

I Plank, You Plank

For Time (with a Partner)

5,000 meter Row
50 Front Squats
60 Box Jumps
Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places

25:35

Jeff in town to do a show and do a wod