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Posts Tagged ‘Row2k

Warm-up

Lunges
Throw med ball
Push-ups

Workout

8 x Press @ 40 kg
2 x Press @ 47.5 kg (fail on 3)
0 x Press @ 50 kg  (fail)

Then…

Row 2,000m
= 7:28

Notes

Still feeling pretty smoked in the shoulders and with legs full of DOMS from the last workout, but was up for whatever Pete wanted to do. I just wanted to move around. We did some pressing when Sam came up to do a 2k. Pete decided we all should and I figured ‘Why not?’ I used Sam’s suggested pacing: Settle into a pace you think you can hold during the first 1,000m. Try to keep it steady in the next 750 (harder than it sounds), and then drop the bomb for the final 250. 25 strokes. Anyone can count to 25.

Painface? Yup.

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Warm-up
Row 2,000m
= 8:01, 201W avg. @ 20spm

Workout
Back squat:
5@55
5@65
5@70
3@75
3@80
1@85
1@90
1@95 too shallow to count (possibly only just parallel)

Then:
5:00 deadlift @ BW (72.5kg) for reps
= 50

Notes
Smoooooked. Not good form on the negative phase of the last … ten or so DLs, but not dangerous at that weight. Really, really tough. For comparison: Neil got 45 @ 90kg, Jeff 100 @ 60. Zang!

Food

  • 3 eggs in butter
  • Pear, almonds, two kanga sausages
  • Coffee
  • Roast beef sandwich (best sandwich ever)
  • Coffee
  • Left over veggies in butter
  • 1.5 Pork chops w veggies in olive oil
  • Tea

Workout

High bar back squat
5 @ 42.5 kg
5 @ 42.5 kg
5 @ 62.5 kg
5 @ 72.5 kg
5 @  77.5 kg

Then:

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.

Then:

5 x Russian sit-up @ 20 kg
5 x Pistols @ 7.5 kg (arms extended)

Notes

Squats were below what you’d typically think of as work sets, although the last set uncovered the sticking point. We’ll address that after the race though.

A PR by 12 whole seconds and then some on the row! I’d like to think this means I’ve become meaningfully fitter, but I think I can put a lot of those seconds down to technique, which I has improved considerably since then. It wasn’t a gentle session by any means, but it wasn’t a trip into the pain cave either, this being race week and there are likely better times to be gotten than this one.

§

It’s a little sad to read about shenanigans (Robb, Robb again, Greg Everrett, Dutchanother point of view) at the CrossFit Black Box Summit which, if you read the roster of speakers sounded like it would have been on everyone’s wish-list. What does it sound like to me? Epic growing pains, maybe some wrong personalities and skill-sets at the helm, some definite confusion as to what “brand” and “open source” mean and some serious misunderstanding of the implications of what the intertwining of the two means in the contexts that CFHQ and the affiliate-on-the-street find themselves.

What matters? Same as it ever was.

“And what is good, Phaedrus,
And what is not good—
Need we ask anyone to tell us these things?”
Robert M. Pirsig (Zen and the Art of Motorcycle Maintenance: An Inquiry Into Values)

;)

Food

Back on track

  • Tuna, almonds, two carrots, coconut cream
  • Coffee
  • Two eggs, salmon, spinach, two chipolatas, mushrooms, avocado
  • Coffee
  • Almonds, pear
  • Meat pie, cashew nuts
  • Tea
  • Carrot, coconut cream
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W
M

Workout:
Row 500 m
30 x Bench press @ 35 kg (~50%BW, Rx is BW)
Row 1,000 m
20 x Bench press @ 30 kg
Row 2,000 m
10 x Bench press @ 30 kg

Time:

0:21:41.5

So…
Hard to know what weight to use for the bench because I never do it … and it shows. The last five of the first set were singles so I figured it prudent to scale down and keep the pace up.

The 500 is a blast. The 1,000 hurts. The 2,000 is just plain awful. I don’t think I’ve had a less enjoyable time in the gym. Ever.

W
M
G

Workout
1 Power snatch
2 Overhead squats
2 Snatch balance
1 Hang power snatch
x5 @ 25kg
x5 @ 30kg

Then…
Row 300m
15 Push-ups
x 4

Time:

8:47.8

Row times:

0:58.4 / 1:04.7 / 1:03.4 / 1:00.4

Rest 5 min, then…
Row 2,000m

Time:

7:49.7

 

So…
Snatch complex was good fun. Really good to work on the snatch balance again. Solid until the last set.

Row/Pushup intervals were hard and fast. Last two sets of push-ups fractioned, but otherwise pretty good. Focussed on keeping intensity up and ‘getting comfortable with uncomfortable’. Remember that lactate is a friend.

Rowing a 2k after intervals is hard. Hard to keep focus, hard to keep technique, hard to keep the pace steady. The metres just seem to tick off so slowly. No PRs here today but good for the mind alone.

Food

  • Kanga bangers, almonds, peach, grapes [4]
  • Coffee
  • Chicken, avocado & salad wrap, almonds [4]
  • Coffee
  • Two eggs (boiled), almonds, peach [2]
  • Two rissoles, mini quiche, big salad [~4]
  • Cottage cheese, almonds, grapes [2]

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]
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September 2020
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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

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