OK GO!

Row 2k

Posted on: Monday July 21, 2008

M

Monday 080721
Row 2k

Warmup: Push-ups, Squats, Burpees, Row

Exercise Sets/Reps/Dist Weight/Time
Row 2,000 m 7:27.9
Time:

0:07:27.9

 

So…
My first 2k row. Felt quite comfortable. Focussed on getting up to speed quickly and then settling into a solid pace that I thought I could hold for the distance. Tried to keep my stroke rate low (under 25 SPM) but might have been slightly faster at around 28. I was able to hold a fairly steady pace, focussing on form until sprinting the final 100 m. Time seems ok for a first go compared to the mainsite comment times so far.

I found this a lot like the bike, where it seems easy enough while you’re on pace and in rhythm and it’s not until you stop that you realise by your breathing how hard you’ve been working. Warmed down on the rower and went home.

Food

  • Oats w/protein, pear, nuts [4]
  • Coffee
  • Grapes, pear
  • Chicken and salad wrap [~4]
  • Apple, sardines, nuts [2]
  • Steak, veggies, olive oil [4]
  • 1 rum ball
  • Tea
  • Pinapple, 2 eggs, nuts [2]
Advertisements
Tags: , ,

1 Response to "Row 2k"

[…] Row 2,000 m = 7:15.4 (PR) @ 25 SPM, no other stats today. Here’s what it was like a year and a half ago. […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

July 2008
M T W T F S S
« Jun   Aug »
 123456
78910111213
14151617181920
21222324252627
28293031  

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

Archives

Advertisements
%d bloggers like this: