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Posts Tagged ‘Row500

Deadlift
5 @ 45kg
5 @ 55kg
3 @ 65kg

3 @ 75kg
3 @ 85kg
3 @ 95kg

Row
Row 500m
Rest 3:00
x 4 rounds

1. 1:41.3 (damper at 4.5 / ~28 spm)
2. 1:44.3 (damper at 4.5 / ~28 spm)
3. 1:45.4 (damper at 5.5 / ~28 spm)
4. 1:40.8 (damper at 4 / ~32 spm)

My 500m PR is 1:35.7, which seems so far away now. I was desperately close to going sub 1:40 on the fourth round but blew up with 45m to go.

Lots of stretching and foam rolling today too.

Row 500 m
= 1:39.5

50 30 Bastards
= 10:22

I feel like I’ve been fighting something off lately. A combination of high churn work during the day, a race to get the new Baum site up by night and general life bizniss has got me surfing on the edge. So when I decided to go up to keep Pete and Sam company, it was with the intention of rowing a quick 500 and the good ol’ six minute DB C&J.

Warmup

Skip ~5min

Workout

Row 500m = 1:35.2 PB (1:35.7)
Row 500m = 1:45.7

6:00 DB C&J (one arm, long cycle), change hands every 5 @ 20kg DB

Notes

500m PR was a bit of a surprise given intentions and conditions. During the second effort I tried to push of my toes more, to shove my feet ‘up’ the pads more, as I’d had with trouble coming off the slide during the first 500. The new method only made things worse. Not sure what to do about that … maybe focus on quad extension? No idea.

DB C&J was harder than it should have been. I had to set the bell down twice and wasn’t setting any kind of blistering pace. No biggie.

Food

  • 3 eggs in butter, 3 strawberries, some blueberries, some grapes
  • Double cappuccino
  • Sardines
  • Double cappuccino
  • Big chicken salad w/avocado and pesto
  • Double cappuccino
  • Large tin of tuna
  • Soy-ginger pork chop, with sautéed veggies in ginger and butter
  • 4 pieces dark chocolate coated liquorice
  • Chai tea
Tags: , ,

Warmup

Run 2 km

Workout

Row 500m
10 Pushups
x10 rounds

= 34:40

Food

  • 4 eggs in butter
  • Strong cappuccino
  • Quiche w raw veggies
  • Handful of almonds
  • Strong cappuccino
  • Lasagne
  • 1 piece of Fee’s chocolate slice
  • Tea

Warmup

Row 5:00 = 222.5W avg @ 18 spm
5 x Front squat @ 55 kg

Workout

3 x 5 Front squats: @ 70, 75, 80 [one single only] kg
1 x 15-20 Back squats @ 65 kg = 15

+

Row 500m = 1:40.2

+

15m Overhead walking lunge @ 20kg barbell
21 Burpees
x 5 rounds

= 17:38

Slower than last time (16:24), but apparently with less suck. It was hard and the burpees were slow thanks to absolutely rooted hip flexors (thanks, squats!), but I never felt like I was going to die.

There was no way I was going to front squat 80kg for more than a single. I’m going to take that as a hint that it’s time to change up the rep scheme to 5×3.

Tags:

Warm up

Row 5:00 < 20 spm

10 Squats
10 Sit-ups
10 Pushups
x3

5 x Back squat @ empty bar
5 x Back squat @ 50 kg

Workout

3 x 5 Back squat @ 60, 65, 70 kg

Then…

Row 500m
21 Push press @ 42.5 kg
Row 500m
15 Push press @ 42.5 kg
Row 500m
9 Push press @ 42.5 kg

= 15:05 (previously 16:35)

Notes

Obviously not as bad as it felt! Back squats were solid work but still felt sub-maximal… Plenty of time yet.

Food

  • 3 eggs in butter w/olive oil
  • Carrot
  • Tea
  • Coffee (double)
  • Muesli w fruit and yoghurt
  • Big chicken + veggie salad (PWO)
  • 1/4 chicken w/veggies
  • Chai tea
  • Tea
  • 1 biscuit

8:00 AM

Workout

7 Turkish get-ups (each side) @ 17.5kg

+

1:00 Man-makers @ 20kg dumb-bells (no row)
1:00 Double-unders
x 5 rounds

Score (MM / DU):

  1. 7 / 62
  2. 5 / 45
  3. 5 / 41
  4. 4.5 / 38
  5. 3.5 / 34

+

Row 500m:
1:35.7 @  35spm  @  398.8 Watts average

+

Handstand practice

Notes

TGUs were hard enough to require focus and good breathing.

Pete’s 10 minute killer was big improvement over last time. The better man-maker scores can be attributed to the lack of the renegade rows, but the DU scores are up by ten per round on average.

The row finally rids my sidebar of a mysterious but horrible lie. There’s no way I ever rowed a 1:28.9 500m, and I’m confident in calling this a legit PR. Felt good almost all the way through, and a full two seconds faster than Pete’s. I guess it’s awwwwn. ;)

Handstands, as usual, need work.

 

9:00 PM

Workout

Back Squat 3 x 3 @ 70 kg (high bar, A2G)

CFE – Bike: trainer

4 x 5min:3min intervals

  1. 2.50 km
  2. 2.59 km
  3. 2.61 km
  4. 2.71 km

Full data log at Garmin Connect

Notes

Squats were good. More challenging than expected until I realised my old numbers are low bar. High bar feels more natural and more widely applicable. Dan John’s cues from his From the Ground Up are very useful:

Now, lower yourself down. How? Well, I teach young lifters to think that their feet were stuck to the ceiling and they would have to pull their butt to the ceiling. Sure, an odd image, but it works. What people discover at this moment is a basic physiological fact: the legs are NOT stuck like stilts under the torso. Rather, the torso is slung between the legs.

Intervals are starting to feel “normal”, which is nice. Note that “normal” doesn’t denote any absense of “painful”.

Food

  • Two eggs, handful of almonds, a little chicken, a strawberry and a mouthful of coconut milk
  • Coffee
  • Big chicken salad, 1/2 a cup of coconut milk
  • Big handful of almonds
  • Apple
  • Coffee
  • 1.75 home made pita pizzas (chicken and avocado, ham/cheese/tomato
  • Tea

November 2019
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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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