Friday, December 4, 2009

RowGHSUBX

row 100m
21,15,9

GHSU
BX
Posted by at

10 comments:

  1. JustinDecember 4, 2009 at 6:45 AM

    Morey: I was just curious about your return. Were you sore after the one armed fran workout? Anymore workouts like that do not really make me very sore, but ones involving squat cleans, high rep deadlifts, and muscle ups have me really sore. Also, the 21,15,9 shit makes me much more sore than 100 reps would. By far the two most painful workouts I have ever done based on two day later soreness are the minutes of pullups and the 400m lunge walk. I think it has to do with the speed of performance more than total reps, except that doesn't work with the 400, so who knows. Either way, just curious and damn glad to have you back!

    WODoers: This was worse than I though it would be. Row 3:43 TT= 8:49

    ReplyDelete
  2. Craig FletcherDecember 4, 2009 at 7:46 AM

    I said I was going to take today off to rest my bottom for the Lumberjack WOD tomorrow, but I saw this one and thought "I'll just bang that out no problem!" My throat is still burning and my lower back is asking me questions.

    100 single unders for warmup, 41 seconds.

    TT = 9:00 on the nose.

    1K Row was 3:29, PR by 1 second and could do better, wasn't mentally on it. H

    ad to rest 45 seconds between row and GHD's, could barely breathe and it's like 15 degrees in my garage. I am not that fast at GHDs.

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  3. Elgin Garage GymDecember 4, 2009 at 8:26 AM

    Jacob 6:18 Rx'd

    1000m 3:23 (PR 3:13) 21-15-9 GHSU/BE 2:55

    Happy to row 95% max effort without having to rest during the following metcon.

    ReplyDelete
  4. smoreywyDecember 4, 2009 at 10:28 AM

    Hopefully get to this tomorrow. As far as being sore, I didn't/don't feel too bad after the pull up/thruster WOD, but it likely contributed to my mid-upper back spasm today following the 800m/cleans WOD. I did do several WODs in November and the freaking 400m lunges killed me!! I was sore for more than a couple days.

    ReplyDelete
  5. Myles lewisDecember 4, 2009 at 12:37 PM

    Did heavy deads this am
    315, 365, 385, 405, 415f and called it there. Have to get back up to the bigger numbers slowly. Sucks I have done 450 before arrrgh.
    Today's wod
    6:52.
    Row was 3:43, my biceps and pussy were a little tender from the one handed pullups the other day. Is it a rest day yet?
    Myles

    ReplyDelete
  6. Elgin Garage GymDecember 4, 2009 at 2:13 PM

    Just did the run/power clean WOD from yesterday with a friend at the fire department but in reverse order. You'll actually go faster in reverse. Here's how it panned out...

    Normally you'd go like this...

    Complete three rounds for time of:
    Run 800m
    155 pound Power cleans, 21 reps

    1. 800m, run your a$$ off (3:00) then huff and puff for a few seconds (3:30) then fire out 7 power cleans on the muinute finishing out the round (6:00)

    2. 800m, run some more, pitty yourself, finish (9:15) huff and puff some more (9:50) fire out three more sets of 7 power cleans trying to keep it under 12:00 (12:10'ish)

    3. 800m, now you're screwed... run for the last 800 (15:35) gasp for air once you're done (16:20) then do a set of 7 power cleans(16:40)...rest (17:00)... 5 more cleans (17:10)...rest (17:25)... 5 more cleans (17:35)... rest (17:45)... 4 more cleans then your done (17:56)

    At least that's how it went for me, but when you do it reverse you actually go a little quicker.

    Here's how it went the second time...

    Complete three rounds for time of:
    155 pound Power cleans, 21 reps
    Run 800m

    1. Power clean 7 reps on the minute, usually finishing in 20 seconds per set, with 40 seconds of rest (2:20). Then once you're done with your last set of cleans start jogging at a recovery pace until you hit 3:00 then bust a move for the rest of the run (5:45)

    2 Rest (6:00) then hit your cleans again, 3 sets of 7 on the minute, 20 seconds of work with 40 seconds of rest (8:20). Jog some more until you hit 9 minutes on your watch, then sprint the remaining distance (11:50).

    3. Rest (12:20) then hit your cleans like you did before, 3 sets of 7 reps, but this time 20 seconds of work followed by only 30 seconds of rest (14:20). Then run your worthless a$$ off until you collapse and pray for death (17:26).

    So thats how it went down, and it worked perfectly for a PR.

    Complete three rounds for time of:
    155 pound Power cleans, 21 reps
    Run 800m

    Jacob 17:26 Rx'd (PR) Prior time 17:56

    Paul 19:39 (135lbs) Same time intervals but he was about 40 seconds slower on the runs.

    ReplyDelete
  7. Myles lewisDecember 4, 2009 at 2:20 PM

    Jacob you maniac you got to let your brain have some rest days once in while.

    ReplyDelete
  8. ChrisDecember 4, 2009 at 4:06 PM

    You know the deal, no rower for me blah blah blah

    Subbed 100 45# SDHP's - 3:36
    21-15-9 GHDS's & BE - 3:54

    TT: 7:31

    Later

    ReplyDelete
  9. MikeDecember 4, 2009 at 8:22 PM

    Chris, good job on the rower subs. I hate SDHP's!!! They are on par with burpees in my opinion.

    Did this one with my ball under ass sub for GHSDSU's.

    TT = 8:03

    Rower here at the gym was about to fall apart. It's too bad more people here don't use it so that they are forced to get a new one.

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  10. MikeDecember 4, 2009 at 9:16 PM

    Did today's WOD as a "warm-up" for yesterday's. Running power cleans as Rx'ed.

    TT = 27:07

    Tried to keep Jacob's pace routine, but couldn't quite stay on pace. I think it helped however.

    Legs are finally 90% recovered from the 400m walking lunge. Looking forward to and dreading the Fort Hood WOD tomorrow.

    ReplyDelete

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