Friday, April 16, 2010

Rowing Sprint Intervals

Four rounds for time of:
Row 500 meters
Rest 3 minutes
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7 comments:

  1. Craig FletcherApril 16, 2010 at 10:39 AM

    Gonna hopefully do this tomorrow. Back is pretty sore and not feeling so hot today. I'd like to get a sub 1:30 out of this one if I can.

    ReplyDelete
  2. JustinApril 16, 2010 at 1:39 PM

    WODoers: Put a piece of barbed wire deep into my foot this morning on a trail run, so now I'm current on my tetnus. No pain yet, so hope it stays well. Crossfit makes your feet tough. Going to enjoy my active rest tomorrow. Sun Valley is a nice place. Hope to get in some good running on Sunday moring. Later fellas.

    ReplyDelete
  3. ChasApril 16, 2010 at 3:48 PM

    I'm back from the road - Been traveling so I haven't WODed since Monday. That's ok though because my legs are STILL feeling all those squats. I made up McGhee from yesterday, kind of (misread the directions, ass), posted there. I'll make up either the Filthy or rowing tomorrow.

    ReplyDelete
  4. ChrisApril 16, 2010 at 3:58 PM

    I did 400m runs instead

    1:44,1:41,1:36,1:30(pr)

    Enjoy the weekend guys.

    ReplyDelete
  5. Craig FletcherApril 16, 2010 at 4:52 PM

    There must be a big difference between 5 rounds of 20 135 lb squats and 5 rounds of 15 reps because the 15 reps which I did yesterday didn't get me very sore at all, I can barely tell? My lower back is sore, cos' it's hurt.

    ReplyDelete
  6. Elgin Garage GymApril 16, 2010 at 8:52 PM

    5 Rounds for time of:
    Row 500 meters
    Rest 3 minutes

    Jacob 1:29(10), 1:40(8), 1:42(6), 1:40(5) and 1:45(10)

    Shane 2:04(10), 2:10(8), 2:10(6), 2:14(5) and 2:10(10)

    Both Shane and I wanted to do another 500 meters with the damper at 10 again just to see how it felt... Not good, to say the least.

    After rowing a 1:29 500m I folded like an Ikea beach chair. It was over for me as soon as it started.

    I remember though how bad I felt when I pulled a 1:27 500, that was even worse.

    ReplyDelete
  7. Elgin Garage GymApril 18, 2010 at 12:13 PM

    Felt good today and PR'd on my rack jerk and snatch balance big time! Then I hammered out the filthy 50, or sound I say it hammered me out? Not a PR, but pleased none the less.

    WOD #1
    Rack Jerk 1-1-1-1-1-1-1
    *10 Glute Ham Sit-ups Twists after each set.

    Jacob 95-115-135-155-175-175-195-215-225(PR)-245(PR)

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

    WOD #2
    Snatch Balance 1-1-1-1-1-1-1

    Jacob 135-145-155-165-175(PR)-185(PR)-195(PR)-200(PR)... Maybe another 10-15lbs next time, had to move cause Nate was setting up for the "Filthy 50".

    Nate 65-75-85-95-105-110-115(PR)

    WOD #1
    5 Rounds for time of:
    Row 500 meters
    Rest 3 minutes

    Kenny 1:35(10), 1:40(8), 1:42(6), 1:45(5) and 1:38(10)

    WOD #2
    "Filthy 50"

    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 Walking Lunges
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders

    Nate 24:43 (WOD #3, 150 single unders)

    Kenny 23:45 (WOD #2, 150 single unders)

    Jacob 17:23 Rx'd (WOD #3, previous times 15:59 and 17:34)

    ReplyDelete

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