Rowing Intervals

I did some rowing off the Crossfit Endurance website.

4x500m with 4 min Rest inbetween on C2

Times were
1:53.2
1:57.8
2:03.8
2:05.0

Not exactly great times, but I am just learning some of the nuances of the rower. I have never been good at pacing myself, and the rower is certainly no exception.

Dyer in the Park

'dyer"
10 reps of star jumper, run 50 ft uphill, 10 push ups, run downhill,
9 star jumpers, etc to 1 rep

12:53

Run/KB/Thruster/Pull-up

3 rounds for time of:
Run 800 meters
1 pood Kettlebell swing, 21 reps
65 pound Thruster, 21 reps
21 Pull-ups (Green Band on 2nd and 3rd Rds)

Post time 40:19

My thrusters are horrible, my grip is weak and I have a hard time staying on the bar, and I hate working out in the morning.

OHS

OHS 1-1-1-1-1-1-1

Since I am not very proficent in my snatch I decided to sub OHS

65-75-85-95-105-115-125(PR)

5k

Tonight was not a good night. Nothing felt right by the time I got around to running. My legs were still dying from my workout Sat, and I felt like I was breathing in water. I ended up only doing 2.5k in 17:42.

Shorty

"shorty"

amrap in 20 mins
21 deadlifts (25#x2 Ammo Boxs)
15 oh squats (PVC)
9 thrusters (25# Ammo Box)

6 rnds + 21 DL , 2 OHS

Row 2K

Workout of the Day was Crossfit Total, but by the time I got to the gym I was completely unmotivated to do that. So after fooling around a bit I decided to get on the Row board. I did 2K in 8:44.8 The only other person on the board did it in ~7:25 so It wasn't spectacular, but I was happy. I could have shaved 10-15 Seconds off the time if would have had shoes on.

Sit-ups/DoubleUnder/Lunge/Burpee

For time:
50 Sit-ups
50 Double-unders(Subbed TuckJumps)
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time

21:02

Michael

Three rounds for time of:
Run 880 meters
50 Good Mornings (with 2x10lb DB)
50 Sit-ups

Post time

33:15 compared to 32:55. I did the workout in the morning compared to in the evening which is when I usually do this work out, and my 1st round was almost 12 min compared to just over 10 min for typical, so the last two rounds were easily PR's.

6/10-6/11

080611
Deadlift 3-3-3-3-3

185-235-255-265-270(New PR) for 3 Reps


080610

3 Rounds for time:
20 Box Jumps 20 inch
25 Pushups
30 KB Swings (50#)
35 Situp
400m run

32:01

Filthy Fifty

For time:
50 Box jump, 24 inch box (20 inch box)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (only completed 25)
50 Double unders (completed 100 singles)

First time doing 50 of each exercise, first time doing KTE(for this workout), first time using GHD(for this workout), only got 25 burpees done, and did 100 singles for double-unders.

43:54

Back Squat 5x5

WU 45 x 10
WU 135 x 8
185 x5
205 x5
225 x5
245 x5
255 F
245 F

FGB

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


207

CindyHelenKaren Combo 0602

5 pull-ups
10 push ups
15 squats
run 200 meters
21 kb swing 1.5 pood
12 pull-ups
400 meter run
75 wall balls
400 meter run
12 pull ups
21 kb swings
200 meter run
15 squats
10 push ups
5 pull-ups

29:34