For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
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This blog is for a bunch of guys who do CrossFit Workouts from all over the place to post our results, musings, and ramblings for all to see.
Weaver Day in the Driveway
Weaver Day in the Driveway
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2010
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June
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- Clean 3-3-3-3-3-3-3
- OHW WB FC 5 rounds
- DeadLifts and HSPU's
- DUs, BJs, and KBS
- DB Thrusters GHDSU
- RJ
- OH Lungee Burpee
- Overhead Squat 1-1-1-1-1-1
- 10x100m sprints!!
- Gymnastics For Time
- Fletcher's Wod?
- Rowing and Benching
- Elizabeth 21-15-9 cleans and ring dips
- Rest Day 10k
- Cindy @ the young age of 15
- Deadlift 5-5-5-5-5
- AMRAP 12min FS/CTB/DU
- NW Event 4
- South Central Regional Event 4
- Northwest 1st wod
- Nice day for a row?
- Randy
- 4 800M sprints
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June
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Subbed 170 lbs for the bench because I didn't want to be next in line for shoulder surgery. Rower damper was on 5, my usual spot.
ReplyDeleteTT 22:38
Almost did a face plant going from 2K row to the last set of bench, got a little shaky reaching down for my water cup! That was a great WOD though, two things I can still do. Rowed 500 in 1:40, then just tried to stay under 2:00 split for the 1K and 2K cos I was whooped. I'm not so strong at bench so I had to rest plenty to get those done, but I got em done.
Solid work Fletcher, strong rowing as usual... my shoulders are still jacked from 150 push-ups a few days back, so I'll pass on this today. But on other rowing new...
ReplyDelete500m Row for time:
Jacob 1:25.9 (MFPR) Damper 10, 32 Spm
Prior PR 1:27.7
I couldn't even believe it. Evan rowed a 1:25.9 at the fire station when I brought my rower in yesterday, so I had to do it. Even after doing heavy squats (5X5)I just rowed fast, kept good long pulls, didn't look at the meter and breathed. My pace was around 1:23-1:24 for the opening 2/3rd's then as I started to look at the rower meter I saw 1:28 as I was in the last 50 meters and gave up. What I didn't realize is that I was looking at the current pace meter, not the actual time read out. So when I finished and Evan said 1:25.9 I was like WTF, then he say's I think you could have gone faster if you kept pulling towards the end. Needless to say I felt like I was going to die, but not as bad as I've felt in the past. So I'm pumped. The only wierd thing is that when Evan rowed his 500m the rower log marked it a 1:26, Evan though we both say a 1:25.9, and the stranger part was when I did it, the rower log did the exact same thing. Oh well, still happy with the result.
Wow Jacob, that is truly elite!! I don't think I can get you on this one. You have the wind that I will never have! I might be able to get sub 1:30 and that's about it, and anyone who has rowed knows that 5 seconds on a 500M is a world of difference.
ReplyDeleteThat is some bad ass rowing!
ReplyDeleteWODoers: I have my first cold in almost two years,so dosing a ton of fish oil and emergency C, and trying to go zone paleo til she's gone too.
I took it easy this morning, but got some good work done. Did a sled drag/speed day. Did ten rounds of 80 yard drag with 60#s on the sled at a brisk pace and then 10 rounds sets of 4 with 95# on snatch grip shoulder press.The rest worked out well for both the draggin and the pressing. The snatch grip is nasty for the press.
I think I did good work without killing my sore throught in the morning air.
Thanks Justin, I was surprised as hell myselft.
ReplyDeletePart Duex... Todays WOD's
Warm Up:
Deadlift 15-10-5
Jacob 225-275-315
Shoulder Press 15-10-5
95-115-135
WOD #1
Deadlift 1-1-1-1-1-1-1
345-365-385-395-405-415-420(PR)
Shoulder Press 1-1-1-1-1-1-1
135-145-155-165-170-DNF-DNF
Felt beat after the deadlifts.
WOD #2
5 Rounds for time of:
5 Deadlifts, 275lbs
10 Burpees
Jacob DNF (1:00 at 2 Rounds then stopped)
Thought I could WOD right after lifting with absolutly no rest and was wrong. First ever DNF...ugh!
WOD #3
For time:
800m Run
100 GHSU
800m Run
Jacob 9:40
800m 2:40, 100 GHSU 3:50 Unbroken, 800m 3:10
Felt good after the end of it all, don't really care about the DNF, just happy to PR.
Jacob, you really need to get some exercise. Guys, I was feeling pretty good about my performance today for being an old guy looking at the main site comments until I saw one of the baddest dudes on the planet, Rob Orlando. 18:01 benching 197. That guy is a beast. He did win his regional too.
ReplyDeleteNice work guys. I'm catching up from the weekend, made up Elizabeth today and posted there.
ReplyDeleteDon't sweat it Fletcher. Last time this one came up I made 29mins with only 145 on the BPs. I'll probably go to 155 when I make this up tomorrow.
ReplyDeleteSo I went with 160# on the BP, 75% of BW. It still slowed me down huge though. I made
ReplyDeleteTT = 28:50
even though my rows were 1:42/3:36/7:30. Probably could have done better on the 2K; I eased off after the first 500 but then had plenty left for a sprint the last 400.
All told though, that's a pr for me even if not rx'd. BP up 15# from last time and my time was down.