Team WOD, 5k Row

Team Workout, with a group of 3:

Sprint 200

15 DB Thrusters, 40#

15 Pushups

Rotate

Sprint 200

15 DB Deadlift, 40#

15 Pullups

400m Relay

250 1-arm Snatch, 40#

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1 person works at a time, the first 2 segments are done as a whole. Time 25:12

~10 minutes later

Row 5k

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Time: 20:18. This was harder than I thought it would be. I never realized how uncomfortable the seat on a C2 was until I sat on it for more than 10 minutes at a time, but by the end I couldn't wait to get up. Over the last half, I tried to sprint for about 100-150 at a time every 500 in order to get my time down. Really killed it on the last 500

Press, Christine

1. Work up to 1RM Press
2. 5x3 @ 90% 1RM
3. Crossfit Benchmark Workout: Christine
3 rounds for time:
Row 500m
12 deadlifts @ bodyweight
21 box jumps (20")
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1. 125. Tied PR. Still not making much progress on the press, but at least 125 went up fairly easy this time. The top half of my press is my limiting factor, I don't have any problem getting the weight up to my nose or higher, but that's my sticking point. This definitely has carry-over to HSPU, as the bottom portion is my limiting factor there. Might work some top half presses in the future, or stick with HSPU
2. 5x3 @ 110#. Not too bad, the last set was pretty heavy
3. Time: 8:26. Really pleased about this time. Goal going in was under 9 minutes. I focused on maintaining strong, slow strokes on the rower which allowed me to catch my breath and recover for the deadlifts and box jumps. The first 500 was 1:52, and I think the others were also under 2:00

DL/Lunges, assorted skill work

early afternoon

Work up to 1rm Deadlift

95x5, 135x5, 185x3, 225x3, 275x3, 315, 365, 385 (f), 365

5 sets of 3x315 DL, 20 weighted lunges (36#)

Didn't feel too strong on the deadlifts today. 365 went up somewhat easy, form felt pretty good. But 385 didn't even move off the ground. I didn't want to push it too hard so once I felt my back start to go I didn't pull anymore. Overall not too bad

evening

Assorted Skill Work

Max burpees - 1 minute: 27

Max l-pullups: 12

Work up to 1rm front squat: 95x5, 135x3, 155x3, 185, 205, 225, 245 (f), 235 (f)

Max # push press (95#): 30

500m Row for time: 1:34.5

Pretty good session overall. I'd like to get 30 burpees eventually, and I think I could if I hadn't eaten right before...they were literally BURPees. Tied my PR on the front squat, and might have gone higher but I started losing my back stability at the higher weights, probably due to the deadlifts. I've got to check but I think this is close to my PR on the 500m row, I made the mistake of slowing up at the end thinking my stroke was going to carry me through the end, which might have cost me a little time, and I was definitely less tired this time than after my last 500, which is good. I was definitely going at a lower stroke rate, and concentrating on stronger pulls.

Row/Run II

early afternoon

3 rounds for time:

Row 500m

Run 400m

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Time: 10:49. Much better than earlier. The runs felt stronger, and I did the rowing on a running clock which probably saved a little time.

Row/Run

morning

3 rounds for time:

Row 500m

Run 400m

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Time: 11:23. Rowing splits were 1:51.7, 1:52.0, 1:53.6. Not sure about the runs. Could have gone faster, but I had to reset the rower in between. I'm going to do this again later and try for sub-11

Jackie

Crossfit Benchmark Workout - Jackie

For Time:
1000m Row
50 Thrusters @ 45#
30 Pull-ups
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6:53. Solid time. This was the top time for the day. I didn't feel out of breath while I was rowing, because I stayed at a pretty steady slow pace, rather than going all out (~3:40-50/1000). But as soon as I started the thrusters I was gassed. Could have gone a little faster on them, it's all mental with such a light weight. The pull-ups I broke into 3 sets, so I could have done better on those as well

Rowing/1 Arm Snatch

Row 1k
50 DB Snatch @ 40#
Row 750m
35 DB Snatch @ 40#
Row 500m
20 DB Snatch @40#
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There was no rx'd way to do the snatches, but I did 5 at a time each hand then switched. Didn't remember to write the time down for this one. For some reason I'm thinking 16:something. But I don't think that's right because it sounds really slow. Row times were: 3:41, 2:53, and then I ran the last because all the rowers were full, so probably around 2 minutes. The workout was kind of messed up because there were more people than rowers, so we were waiting around in between the snatches.

Pistols, BS, 500m row

Pistols: 10x each leg
Back Squat: 45 x 5, 95 x 5, 135 x 5, 185 x 3, 225 x 1, 245 x 1, 255 x 1
500m row for time: 1:33.8
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Fairly random workout today. Didn't have a set workout so we did some benchmark work. The pistols were fairly easy, didn't max out just wanted to see if I could do 10 each leg. I wasn't too disappointed with the back squat. It's not close to my max of 285 from when I was doing my SS workouts, but between this and the deadlifts earlier in the week it showed me that I need to implement more strength based workouts. I've kind of gone all or nothing since finishing SS, and it's definitely hurt my maximum strength. Need to work on finding more of a happy medium between pure Crossfit WODs and strength focused workouts.

The row felt great. I didn't initially plan on doing this, but got talked into it. I didn't think I was going to get anywhere close to this time, especially after the squats. Legs felt good going in, and I feel like I held a pretty good pace. The max I saw on the monitor was a 1:26/500m, which is a PR as far as that goes. I held right around a 40 stroke/min rate, which isn't ideal for a longer distance, but for a sprint I didn't feel bad about it. Immediately after I got done though I was absolutely shot though, pretty much collapsed off the rower.

2k Row/Push-ups

evening

2000m row
100 push-ups

For total time, and for 2k time
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7:26 for the row
12:43 total time (5:17 push-ups)

This was the farthest I've ever rowed in a single session, and at an all out pace it was extremely hard. I started out too fast, my first 1000 was in ~3:30-5, and then the next 500 wasn't very good at all. I was able to get up for the last 500 but the middle one really brought my time down. Afterwards my quads were cramped up to the point that I couldn't straighten out to do the push-ups for a while, so the time for those was terrible. Basically what I got out of this was that I need to do some more longer rows, at least just to get used to it

Fight Gone Bad

Crossfit benchmark workout: Fight Gone Bad

Wall-balls: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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3 Rounds, total score: 327 (122, 101, 104). Not sure what the breakdown was for each exercise off the top of my head. This was my first time doing FGB and I really enjoyed it. The amount of rest in between rounds, and the variation of the exercises really let you go all out each time. In the end I was crushed, but felt fairly satisfied with my score.

WALK IT OFF

1. Warm-up: Tabata Push-ups, Squats, Pull-ups
2. 5 rounds for time: 800m run, 30 wall ball (20#), 30 KB swings (55#)
3. 400m walking lunges, Active Stretch
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1. rx'd: Push-ups (20, 20, 20, 16, 9, 14, 15, 9) Squats (20, 20, 20, 20, 20, 20, 18, 19) Pull-ups
(8, 8, 8...stopped)
2. Scaled - 4 rounds: 800m row, 25 DB thrusters (20#), 25 KB swings (55#)
29:38
3. 200m walking lunges (130 steps)

Brutal...haven't done tabatas in a while so the push-ups killed me. Tried to pace myself to get 20 in each set, so I stopped short on the first few, but I'm gonna build up to it (20 for 8 sets is my ultimate goal). Squats weren't bad, I took the same approach but my legs were just tired by the end. Pull-ups were pretty bad, just wasn't feeling it and my hand's not quite up to it after tearing it last week.

The main workout was pretty hard, I scaled it back so it wouldn't take me an hour. I can definitely tell a difference in my fitness though, at least as far as how many thrusters/swings I could get without having to stop. Previously I could only get like 10 at a time but I'm up to 15 for the swings and I got the whole last set of thrusters with no stop.

10 x 1min on; 1 min off

evening

10 x 1min on; 1 min off - C2 rower
Total distance: 2747 m, 1:49.2/500m, 29 s/m

1. 259 - 1:55.8
2. 263 - 1:54.0
3. 274 - 1:49.4
4. 273 - 1:49.8
5. 281 - 1:46.7
6. 277 - 1:48.3
7. 278 - 1:47.9
8. 285 - 1:45.2
9. 261 - 1:54.9 Got a late start on this one
10. 295 - 1:41.6

Felt great as I got into the workout, rowing definitely takes some warm-up for me

Step-ups, Pistols/Burpees/KB Swings

Single-leg practice

Warm-up: Tabata Row - 20 on: 10 off x 8

1. Step-ups - 3 x 6 (each leg)

2. Pistol practice

3. 5 rounds for time of:

3 pistols (each leg)

7 burpees

9 KB swings (55#)

Warm-up: 912 m, PR

1. 3 x 6 @135

2. Pistols on gradually reducing box until done strictly

3. 6:09 - pistols done onto medicine ball

Press, Push Press, Row/Clean/Pull-ups

1. Work up to 1RM Press, Push Press
2. 5 rounds of 3 PP @ 90% 1RM:
3. 800m Row
    3 rounds of 20 Squat Clean (95#), 20 pull-ups

    800m Row

1. 120 Press, 150 Push Press
2. 5x3 @ 135
3. 25:07

This time is awful for the workout, I should have done a lot better.  Will do better next time

Day 38

CFE Workout

30 seconds on, 30 seconds off

Rowing:
1 - 123
2 - 130
3 - 131
4 - 126
5 - 126
6 - 132
7 - 133
8 - 132

Pull-ups: Regular/Underhand/Wide grip - sets of 7 - 2 rotations

Really need to work on my rowing form. I feel like I'm busting my ass but I'm not getting anywhere. Going to concentrate on practicing this during my warm-ups

Day 11

CFE Workout

Original Workout: 3 rounds for time: 1 min on, 1 min off, 1 min on, 1 min off, 1 min on, 1 min off. Changed to 2 rounds of 4 intervals. 1 round running, 1 round rowing.

Round 1 (running, treadmill - speed, incline): 1 - 9.0, 2.0; 2 - 9.0, 3.0; 3 - 9.0, 4.0; 4 - 10.0, 4.0. Felt good through the whole workout, could have gone faster on the first few. I was trying to get a feel for how I wanted to do the workout.

Round 2 (rowing): Total distance, 1107 m. Still feel like I'm not going fast enough for how hard I'm working. Need to work on rowing form

Diet: good overall

Sleep: not enough

Reading: Things You Didn't Know About Sleep - T-NATION

Day 8

Workout 4

Warm-up: 1000m Row: ~4:45

Squat: 45 - 2x5, 95 - 1x5, 135 - 1x5, 200 - 3x5

Press: 45 - 2x5, 75 - 1x5, 100 - 3x5

Power Clean: 45 - 2x5, 95 - 1x5, 145 - 5x3

Dips: Bodyweight +20 - 2x8

Rowing workout: 20:10, 8 rounds (forgot to check overall distance...somewhere around 720m, average 90m/6 cal per round)

Got a lot of sleep this weekend so I felt really rested in the gym today. All the weights were hard, but everything went up fairly easy. Press was definitely the hardest, need to work on keeping my core tight during this so my back doesn't arch excessively. Felt good for the first 2 sets but as I got fatigued I could feel it arching more than I wanted. Power cleans went great. I've been concentrating on my form more than usual, trying to squat under the weight rather than opening my feet up more (what I used to do). This takes some getting used to but it definitely feels more natural and is easier to move the weight.

I'm going to practice my rowing some more, I feel like I'm working a lot harder than I should be for how hard/fast I'm going. Doing some research on rowing form the next couple days.

Bodyweight: 159 (up 5 pounds since last Monday)