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Lifting Ourselves and One Another

Friday, April 23, 2010

8 rounds:

35 second Row

3:25 rest

Coach’s notes:Β  Post average power in watts for each row and body weight to comments.

Comments: 14

263/293/278/273/263/258/253/258 BW – 158


Good luck to everybody trying out this weekend for the affiliate team


273/278/258/253/253/253/253/239 (yuck)


315/321/312/310/288/273/243*ugh/278
my butt and legs were DONE!
oh ya, BW: 130
Thanks Brett! glad I came, rowing is an albatros around my neck!! hahaaa


oops – typo – that would be albatross


A. Pull-ups 10#x3, 25×3, 35×3, 42×1, 50×1, 60×1, 70×1, 80(f)
B. 3 rounds of the WOD. 564/592/566 Watts. BW 162lb


Best results for me were with short strokes and damper = 7
Strokes L/L/S/S/S/S/S/S
Damper 7/7/7/7/6/7/8/7
Watts 394/407/441/420/375/394/394/362
Total 3187
Average 398
BW 160 lbs = 72.7 kg
Power/Mass = 5.47 w/kg


Avg watts: 515/522/455/434/394/387/368/350
Avg watts/BW: 3.07/3.11/2.71/2.58/2.35/2.30/2.19/2.08
Round 1 and 2 felt good then it all started to fall apart.


Neil – short strokes worked better for me too..note rd 8
Damper 6/6/6/7/7/7/6/5
Watts 394/427/413/407/394/387/394/413
Total 3229
Ave 403.6
BW 193 lbs
Power/Mass = 2.1 w/lb or 4.6 w/kg


Judy – tried to many variations with damper and stroke..next time lower damper and shorter quick strokes
Damper 6/7/8/7/6.5/6.5/7/4
Watts 235/258/258/243/248/243/234/239
Total 1958
Ave 244.8
BW 147 lbs
Power/Mass – 1.7 w/lb ugh


This was hell… barely made the drive home πŸ˜‰

Average watts: 350/350/344/315/293/304/283/310

Body Weight: 130lbs
Average watts/bodyweight: 2.45


538/507/492/413/420/427/400/427
Average Watts = 453
BW = 168
Watts/BW = 2.6964286 blah blah blah


Damper 6/6/5/5/5/6/5/5
Average Watts: 326/315/315/299/288/263/253/267
Body weight: 140
Average: 290.8
Watts/BW: 2.1
This one really hurt. The last 3 rounds I spent a lot of time on the floor before I could stand up.


Average watts/BW: 2.35/2.7/2.8/2.4/2.35/2.35/2.3/2.08
Body Weight: 168lbs
Average watts/bodyweight: 2.4


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