WOD
5000m row
22:52.6
Showing posts with label rowing. Show all posts
Showing posts with label rowing. Show all posts
Tuesday, October 19, 2010
Wednesday, September 22, 2010
Tuesday September 21 2010
Can't quite remember the details of this, but I think it was:
3 rounds, 1 min each of:
snatch balance (9,5,8)
box jumps (16,14,16)
row for calories (11,11,13)
103
3 rounds, 1 min each of:
snatch balance (9,5,8)
box jumps (16,14,16)
row for calories (11,11,13)
103
Sunday, September 5, 2010
Tuesday, August 24, 2010
Friday, August 20, 2010
Friday August 20th, 7am
Rowing Nicole
6 rounds and 40 pullups on purple and red band (first time dropping down this assistance).
6 rounds and 40 pullups on purple and red band (first time dropping down this assistance).
Tuesday, August 10, 2010
Monday August 9th, 7:45pm
Strength:
Banded Power Cleans
Singles up to 58lb
WOD:
with a partner (Lisa), 5 rounds for time & metres rowed:
400m run while partner rows, then switch.
I pulled a sled with 60lb on it around the building, since I am still not running.
20:45, 4242m rowed.
Banded Power Cleans
Singles up to 58lb
WOD:
with a partner (Lisa), 5 rounds for time & metres rowed:
400m run while partner rows, then switch.
I pulled a sled with 60lb on it around the building, since I am still not running.
20:45, 4242m rowed.
Saturday, July 31, 2010
Saturday July 31, 9am
Strength:
Box squats
12 x 2 @70% 1rm
95lb
WOD:
3 rounds
600m row (rx: run)
10KB swings (20kg, down to 16kg for last 4)(rx: 24kg)
20 air box squats (10" box + 15lb plate)
30 abmats
21:05
Box squats
12 x 2 @70% 1rm
95lb
WOD:
3 rounds
600m row (rx: run)
10KB swings (20kg, down to 16kg for last 4)(rx: 24kg)
20 air box squats (10" box + 15lb plate)
30 abmats
21:05
Tuesday, July 27, 2010
Tuesday July 27th, 9:30am
WOD:
Max metres in 45 minutes on the erg
8375m
RX was 10k run, still no running - Morton's Neuroma
Max metres in 45 minutes on the erg
8375m
RX was 10k run, still no running - Morton's Neuroma
Friday, July 23, 2010
Friday July 23, 5:30pm
Day 3 of paleo.
Strength:
3 x 6 weighted good mornings
65, 75, 85lb
These felt awkward, first time doing these with weight, and I thought my form was really off, but Jesse assured me it was solid, and that I should add more weight.
WOD:
In 2 teams, (with CGB)
one team rows for calories while
other team does 200m sled pull (75/55), out forward, back backwards
then switch.
2 rounds
Our average calories were 104. We went up again Heather and Nils, and our row calories put us directly in the middle of the standings.
Also, did 2 x 4 pullups on purple band, and a few ring dips on the black band. Snapped my stomach real good trying to get into that one. Ow.
Strength:
3 x 6 weighted good mornings
65, 75, 85lb
These felt awkward, first time doing these with weight, and I thought my form was really off, but Jesse assured me it was solid, and that I should add more weight.
WOD:
In 2 teams, (with CGB)
one team rows for calories while
other team does 200m sled pull (75/55), out forward, back backwards
then switch.
2 rounds
Our average calories were 104. We went up again Heather and Nils, and our row calories put us directly in the middle of the standings.
Also, did 2 x 4 pullups on purple band, and a few ring dips on the black band. Snapped my stomach real good trying to get into that one. Ow.
Wednesday, July 7, 2010
Wednesday July 7th, 9:30am
WOD:
Christine
3 rds:
500m row
12 deadlift, 95lb (RX:bodyweight)
21 box jumps, 24"
16:32
Christine
3 rds:
500m row
12 deadlift, 95lb (RX:bodyweight)
21 box jumps, 24"
16:32
Tuesday, July 6, 2010
Tuesday 6th July, 5:30pm
WOD:
Sprints
3 x 500m row
1:57.1 @ 5.5 damper (PR by 0.7 sec)
2:03.4 @ 5.5 damper
1:58.4 @ 7 damper
Gymnastics practise
3 x 3 ring dips
some handstand attempts, but couldn't stay up, tired, worn out and breaking down. Miserable about my slow time from yesterday.
Here are some quotes to cheer up today, and I've decided it's Lance Armstrong quote day:
"What ever your 100% looks like, give it."
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?"
"Knowledge is power, community is strength and positive attitude is everything"
"I figure the faster I pedal, the faster I can retire."
Ha.
Sprints
3 x 500m row
1:57.1 @ 5.5 damper (PR by 0.7 sec)
2:03.4 @ 5.5 damper
1:58.4 @ 7 damper
Gymnastics practise
3 x 3 ring dips
some handstand attempts, but couldn't stay up, tired, worn out and breaking down. Miserable about my slow time from yesterday.
Here are some quotes to cheer up today, and I've decided it's Lance Armstrong quote day:
"What ever your 100% looks like, give it."
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?"
"Knowledge is power, community is strength and positive attitude is everything"
"I figure the faster I pedal, the faster I can retire."
Ha.
Friday, June 25, 2010
Friday June 25th
WOD:
1200m row (RX: 1100m run)
10 rounds of:
5 clapping push ups on parralettes (RX: full clapping pushups)
10 pullups (green)
15 double unders
1200m row (RX: 1100m run)
DNF at end of 8th round @ 48:47 I think. Had to go to a meeting at work. Came back and snuck into the 9:30 class to finish off the WOD. Yeah!
1200m row (RX: 1100m run)
10 rounds of:
5 clapping push ups on parralettes (RX: full clapping pushups)
10 pullups (green)
15 double unders
1200m row (RX: 1100m run)
DNF at end of 8th round @ 48:47 I think. Had to go to a meeting at work. Came back and snuck into the 9:30 class to finish off the WOD. Yeah!
Friday, June 18, 2010
Friday June 18th
Strength:
Shoulder press
5 - 5 - 5
50 55 60(f. on 5th rep)
WOD:
21-15-9
Row (for calories)
Bench press @ 60% 1rm (55lb)
7:21
Shoulder press
5 - 5 - 5
50 55 60(f. on 5th rep)
WOD:
21-15-9
Row (for calories)
Bench press @ 60% 1rm (55lb)
7:21
Sunday, May 16, 2010
Tuesday, May 11, 2010
Tuesday 11 May 2010
WOD #1:
500m row (damper of 6 - reduce next time)
1:57.8
WOD #2
6 rounds for time:
Farmers carry 35lb plate
200m run
14:36
500m row (damper of 6 - reduce next time)
1:57.8
WOD #2
6 rounds for time:
Farmers carry 35lb plate
200m run
14:36
Tuesday, March 30, 2010
Tuesday March 30
Strength:
Max power clean
83lbs
WOD:
With a partner, 3 rounds for max double unders:
1 person row 500m, other person does double unders, then switch
61 double unders.
I think soon I will get some consecutive double unders. It's close. I can do single-double-single-double well now, when I'm fresh!
Max power clean
83lbs
WOD:
With a partner, 3 rounds for max double unders:
1 person row 500m, other person does double unders, then switch
61 double unders.
I think soon I will get some consecutive double unders. It's close. I can do single-double-single-double well now, when I'm fresh!
Thursday, March 25, 2010
Wednesday 24th March
Crossfit Games sectional qualifier WOD 2:
2000m row
Head to head with 5 of my fellow Crossfitters :) The Blue Bomber made a great start, and finished just off the pace in 3rd place with a time of 9:15.7. OMG aka Jill was in 1st with 9:10 and Squeege aka Louise in 2nd with 9:14.1!
Cranked out a couple pulls sub 2 min pace in the last 100m, after much cheering and encouragement from the peanut gallery (Christine, Chris and another guy (Danika's partner?))
I improved a bit on my Foundations time of 9:38.1.
2000m row
Head to head with 5 of my fellow Crossfitters :) The Blue Bomber made a great start, and finished just off the pace in 3rd place with a time of 9:15.7. OMG aka Jill was in 1st with 9:10 and Squeege aka Louise in 2nd with 9:14.1!
Cranked out a couple pulls sub 2 min pace in the last 100m, after much cheering and encouragement from the peanut gallery (Christine, Chris and another guy (Danika's partner?))
I improved a bit on my Foundations time of 9:38.1.
Friday, March 19, 2010
Friday March 19th
Really had to convince myself to go tonight, but I'm glad I made it.
Review:
Power clean
WOD:
1000m row
21-15-9 of:
Power clean, 53lb (rx: 95lb)
Wall ball, 8lb (rx: 14lb)
1000m row
20:49
Review:
Power clean
WOD:
1000m row
21-15-9 of:
Power clean, 53lb (rx: 95lb)
Wall ball, 8lb (rx: 14lb)
1000m row
20:49
Saturday, March 13, 2010
Friday March 12th
Skills:
SDHP
3-3-3
63lb/73lb/78lb; got only 1 acceptable rep @ 78lb, fail on other attempts.
WOD:
Squamish Fight Gone Bad
1 round, 1 minute each of:
Wall ball, 8lb (rx: 20lb) 18
Deadlift, 95lb (rx: 155lb) 11
Box jumps, 20" (rx: 24") 11
Bench press, 38lb (rx: 95lb) 19
Rowing, for calories 10
Total: 69
Partnered up with Lisa and Tina. Also met Goose after class, he was the only guy in the full class :)
SDHP
3-3-3
63lb/73lb/78lb; got only 1 acceptable rep @ 78lb, fail on other attempts.
WOD:
Squamish Fight Gone Bad
1 round, 1 minute each of:
Wall ball, 8lb (rx: 20lb) 18
Deadlift, 95lb (rx: 155lb) 11
Box jumps, 20" (rx: 24") 11
Bench press, 38lb (rx: 95lb) 19
Rowing, for calories 10
Total: 69
Partnered up with Lisa and Tina. Also met Goose after class, he was the only guy in the full class :)
Thursday, March 4, 2010
Open Gym Thursday March 4
Skills:
Row warmup/tech
Pullups/kipping
OH Squat
Snatch balance series
WOD:
OH squat 33lb
2-3-4-5-7
Front squat 33lb
5
Row warmup/tech
Pullups/kipping
OH Squat
Snatch balance series
WOD:
OH squat 33lb
2-3-4-5-7
Front squat 33lb
5
Subscribe to:
Posts (Atom)