Friday, October 11, 2013

10 x 100M Sprints

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7 comments:

  1. DaveOctober 11, 2013 at 8:10 PM

    Did these running this time (rowed 200M last time).

    16.93, 16.95, 16.78, 17.30, 17.37, 17.17, 17.83, 18.64, 18.52,
    18.37

    My runs were 105M. This way I had a solid start and finish point (stop line and an electric box).

    Wanted to do Cindy today but still sore from the pull-ups the other day.

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  2. JustinOctober 13, 2013 at 12:54 PM

    Fletcher, give it a go this way. Row 125m then 1:45 to do a max 2 rep shoulder press with power clean from the ground.
    23.1/145x2
    21.9/150x2
    21.9/155x2
    22.4/160x2
    23.2/165x2
    22.2/170x1
    22.5/170x1
    26.2/175x1 was late getting back on rower
    22.3/180x0
    22.7/180x0

    On the last row I actually got the erg to read 1:18 on the 500/m split time, then I fell of the seat with 40 meters left and it was still one of my fastest rows, so I rested for 2 minutes with no clean and hit it all out for a 20.4 and I got the machine to register 1:18 again but I just could not get it to 1:17.

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  3. JustinOctober 13, 2013 at 12:55 PM

    Oh, I almost forgot. I bet I am almost too sore to walk by Tuesday. Holy shit that was probably a bad idea to do 125m row sprints at my age!

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  4. DaveOctober 13, 2013 at 1:19 PM

    Nice job Justin, especially with the presses and cleans in between.

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  5. Craig FletcherOctober 14, 2013 at 7:12 AM

    Damn you Justinius the Strong, I thought I was going to take a rest day today, but then you throw down again!!

    I'll probably do this later. Not sure about the PCs cos of my arm bothering me (forever it seems), but I'll do me some shoulder presses. Darn sore tiddies from Cindy. Why were my pushups so pathetic? Getting old I guess...

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  6. Craig FletcherOctober 15, 2013 at 7:46 AM

    Man I can't believe how sore I am from Cindy two days ago, particularly the chest area. So that made rowing extra tough. I played with the damper settings, I think a higher damper setting is best for short rowing sprints. Second number is damper.

    20.6 - 6
    21.0 - 4.5
    20.4 - 8
    20.3 - Max (10+)
    21.7 - 5
    20.7 - Max
    21.1 - 7.5
    21.5 - 7.5
    21.5 - 7.5
    21.1 - 7.5

    That was an interesting WOD. Of course the 90 seconds seemed shorter and shorter the later I got into the WOD. Fun stuff. Tomorrow might do the DL/HS WOD from today, but do HSPUs instead of walking on hands. I think I am going to get a new garage door with R14 insulating... my old door is a thin wood door, and man it gets cold out there. My garage door opener always malfunctions too, so let's rip it all out and put in some new shit.

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  7. JustinOctober 15, 2013 at 11:45 AM

    Damn Fletcher, you killed me overall and got by .1 on the fastest lap. I will have to mess with the damper, all mine were on 4.5, which is where I normally row.

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