"Jackie"
For time:
1000m row
50 thrusters, 45 pounds
30 pull-ups
8:26 blah... a lot of excuses here. None of them good.
Showing posts with label 1000m. Show all posts
Showing posts with label 1000m. Show all posts
Monday, August 29, 2011
Monday, March 21, 2011
Questionable Quads
1K row @ 100%
10 minute rest
10 burpees on the minute for 10 minutes
Ughghghghhhhhghhhhh... damn you rower. Seems like a get wrecked EVERY time I strap into you. My time today was 1:13.2, a small PR from 3:14.8. You'd have thought I had a 10 sec PR the way I was writhing on the ground after. Burpees were a disgraceful blur. I just tried to keep moving for the entire 10 minutes. Almost tossed my cookies on one round.
As far as the actual row is concerned, I started at a 1:33avg/500 pace... until I was 600m in, and then the shit got real. It was a struggle to keep pace 1:40, and I even went over on a few strokes. Maybe I could sustain a 1:35avg longer? We'll try it next time.
With my legs still shaky I thought it was a good time to try some double-unders. I did 30 du's on the minute for 10 minutes. On most intervals I finished in 18 sec. On 2 intervals I struggled and finished around 22 sec. They were feeling amazingly smooth today I must say (suprisingly). Spencer even commented on them. Looks as if my new technique is working. Yay me.
CONFESSION
Just a quick diet note/confession... I've gone paleo for about one week now, although I have had some weak, non-paleo moments. So far, I've had 4 beers. 2 potato chips. And 1 Monster Milk protein drink. Shame on me. G-rant out.
10 minute rest
10 burpees on the minute for 10 minutes
Ughghghghhhhhghhhhh... damn you rower. Seems like a get wrecked EVERY time I strap into you. My time today was 1:13.2, a small PR from 3:14.8. You'd have thought I had a 10 sec PR the way I was writhing on the ground after. Burpees were a disgraceful blur. I just tried to keep moving for the entire 10 minutes. Almost tossed my cookies on one round.
As far as the actual row is concerned, I started at a 1:33avg/500 pace... until I was 600m in, and then the shit got real. It was a struggle to keep pace 1:40, and I even went over on a few strokes. Maybe I could sustain a 1:35avg longer? We'll try it next time.
With my legs still shaky I thought it was a good time to try some double-unders. I did 30 du's on the minute for 10 minutes. On most intervals I finished in 18 sec. On 2 intervals I struggled and finished around 22 sec. They were feeling amazingly smooth today I must say (suprisingly). Spencer even commented on them. Looks as if my new technique is working. Yay me.
CONFESSION
Just a quick diet note/confession... I've gone paleo for about one week now, although I have had some weak, non-paleo moments. So far, I've had 4 beers. 2 potato chips. And 1 Monster Milk protein drink. Shame on me. G-rant out.
Friday, December 3, 2010
What's On the Menu?
"Jackie"
1000m Row
50 Thrusters, 45#
30 Pull-ups
3:43 on the row
7:14 total
That's a 2.5min PR woot woot
1000m Row
50 Thrusters, 45#
30 Pull-ups
3:43 on the row
7:14 total
That's a 2.5min PR woot woot
Tuesday, July 27, 2010
Looky Looky LuLu
AMRAP in 5 min:
Row 1000m
AMRAP burpees in the remaining time
Rest 5 minutes
AMRAP in 5 min:
Row 1000m
AMRAP DB Squat Clean (45#/30#) in the remaining time
Then, Overhead Squats:
3-3-3-3-3
Did a quick warm-up then got divided into 2 groups for the WOD. Unfortunately, I was in the group that had to do the met-con first... no bueno. Kept my average speed right at 1:40/500m
for the first thousand then snagged 27 burpees. Speed was in the 1:50's/500m for the second thousand and wrenched out a measly 7 squat cleans after that.
I had hoped to PR on OHS's today, but after the met-con my goal was just to meet my last PR of 155#. We used kilos so technically I only nabbed 154#... but I'll take it.
Weight: 170.9
Row 1000m
AMRAP burpees in the remaining time
Rest 5 minutes
AMRAP in 5 min:
Row 1000m
AMRAP DB Squat Clean (45#/30#) in the remaining time
Then, Overhead Squats:
3-3-3-3-3
Did a quick warm-up then got divided into 2 groups for the WOD. Unfortunately, I was in the group that had to do the met-con first... no bueno. Kept my average speed right at 1:40/500m
for the first thousand then snagged 27 burpees. Speed was in the 1:50's/500m for the second thousand and wrenched out a measly 7 squat cleans after that.
I had hoped to PR on OHS's today, but after the met-con my goal was just to meet my last PR of 155#. We used kilos so technically I only nabbed 154#... but I'll take it.
Weight: 170.9
Wednesday, May 19, 2010
GangStar
"The San Francisco Crippler"
AQAP:
30 bodyweight back squats
1000m row
6:50 rx'dish... about 4 lbs off bw @ 165
AQAP:
30 bodyweight back squats
1000m row
6:50 rx'dish... about 4 lbs off bw @ 165
Monday, April 26, 2010
Saturday, December 19, 2009
Got legs... And Know How to Use Them
Back Squat
3-3-3-3-3
Worked up to 225x3... tried 230 and failed on 2nd rep.
Did a sprint-ladder with Noah which was 3 rounds of 400m-200m-100m sprints where we alternated on each sprint distance and rested only while the other partner ran. Don't remember our final time... think it was around 10 and change.
3-3-3-3-3
Worked up to 225x3... tried 230 and failed on 2nd rep.
Did a sprint-ladder with Noah which was 3 rounds of 400m-200m-100m sprints where we alternated on each sprint distance and rested only while the other partner ran. Don't remember our final time... think it was around 10 and change.
Before the WOD I was messing around with the verticle leap ruler... I measure at 90' reach and was able to hit the 18.5" marker. That's a 28.5" leap. Not sure how that stacks up against Jordan, pretty sure I got him though.
Friday, July 3, 2009
Put A Flower In Your Hair...
"The San Francisco Crippler"
For Time:
30 bodyweight squats
1000m row
155# (about 90% bodyweight)
3:44 row
Total: We'll say 6 flat but I think it was a lil bit quicker
Thursday, May 14, 2009
The Bet Heard Around the Gym
"Jackie"
For time:
1000m row
50 Thrusters, 45 pound barbell
30 Pull-Ups
I had a 3:38 row and total time of 9:46. The interesting thing with this WOD was that we were being charged fouls if we had to break for rest during a set. For each foul we were penalized 5 burpees. I had a total of 5 which was a low-average amount. I wish I had taken more rest BETWEEN exercises before initiating a set, this would have helped keep that foul count a little lower (dunno how it would have effected my total time tho).
The good news is I didn't have to do a single burpee because good 'ol Sam made a bet that if anyone could do the entire workout in less than 12 minutes with no fouls he would do EVERYONE'S burpees. Big-ups to Russ for taking that bet to the bank. By the end of it Sam had to cash in on 200 plus burpees.
Awesome.
For time:
1000m row
50 Thrusters, 45 pound barbell
30 Pull-Ups
I had a 3:38 row and total time of 9:46. The interesting thing with this WOD was that we were being charged fouls if we had to break for rest during a set. For each foul we were penalized 5 burpees. I had a total of 5 which was a low-average amount. I wish I had taken more rest BETWEEN exercises before initiating a set, this would have helped keep that foul count a little lower (dunno how it would have effected my total time tho).
The good news is I didn't have to do a single burpee because good 'ol Sam made a bet that if anyone could do the entire workout in less than 12 minutes with no fouls he would do EVERYONE'S burpees. Big-ups to Russ for taking that bet to the bank. By the end of it Sam had to cash in on 200 plus burpees.
Awesome.
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