Thursday, October 29, 2009
10 sets for distance:
1:00 Row
1:00 Rest
Coach’s notes: Post distance per row and total distance to comments. Use these sets to play with different damper settings, look at average power output in watts and use the graph function to see how efficient your strokes are.
Just in time for the cold weather, CFC hoodies will be arriving soon. Stay tuned for more details!
6am class
4 rnds;
15 squat cleans (52# for first round, 42# for the last three)
300m row
10 burpees
90s rest
29:58
Fastest I’ve ever done burpees – I think it had something to do with having THREE coaches yelling at me!! 😀
2,749 m total… 285/282/275/277/279/262/271/272/266/282
if anyone doesnt recognize the people in the picture… thats spealler and nicole at CFC
215/231/230/227/224/224/196/220/210/235 = 2212 m…used different damper settings
Is Spealler doing an audition for dancing with the stars?
RX WOD
Distance: 2599 (Average@1.55 and 34 strokes)
Todd, thank you for a great class. I am already feeling the benefits of the stretches.
266/259/245/252/244/244/240/231/235/251 = 2,467m
I used different damper settings for each set (5-10) with short, fast strokes and long, slow strokes. My preference was to have the damper at 7 or higher and use more of a power stroke with my legs. The damper @ 5 using a fast stroke felt awkward. I’ll have to take a closer look at the graph. The experimentation made this workout more interesting.
2,462
300/290/284/272/267/265/261/261/262/264 = 2725
Tried damper from 6 to 8.5. High damper when I’m fresh buys me meters.
In later rounds high damper just makes me start strong and finish weak for same total meters as rowing steady with a lower damper.
302/304/298/293/287/288/284/270/280/278 = 2884
Damper settings 4, 5, 7, 10, 7, 5, 4, 6, 8
ROUND DIST AVG WATT DAMPER
1 —-320 —–425 —7
2 —-291 —–319— 6
3 —-290 —–316 —7
4 —-269 —–252— 5
5 —-276 —–273 —8.5
6 —-273 —–264— 8.5
7 —-269 —–252 —2
8 —-264 —–239 —5
9 —-293 —–326 —4
10 —-293 —–326 —4
SUM OF ROUNDS 2838
TOTAL DIST MACHINE DISPLAY 2991
287/283/272/269/269/270/257/268/273/274
Total of rounds: 2722 Total dist. on machine: 2909
Damper settings: 7,7,7,5,5,6,3,5,7,6
Thanks Brett that was a fun class.
Round Damper Meters Watts
1 7 271 258
2 5 259 225
3 3 262 233
4 8 265 241
5 6 266 244
6 4 256 217
7 9 266 244
8 6 262 233
9 7 262 233
10 7.5 266 244
Total Meters: 2635
Total Meters on machine: 2809
Great work out! Let’s do that one again soon!
264/264/268/260/260/254/260/264/260/260
damper varied from 4-7
Total m 2614 (2806 on machine-go figure)
thanks for the tips Brett
R D W M
1 7 228 260
2 7 203 250
3 5 207 252
4 3 168 235 (definitely not a good damper setting)
5 8 212 254
6 8 210 253
7 7 195 247
8 7 200 249
9 10 205 251
10 8 200 249
Total Meters: 2500
Total Calories: 997
Best damper setting was between 7 – 10. Thanks for the pointers Brett!
Back Squats x3
165/185/195/205×1+F…? This isn’t too heavy for me, just lost it somehow. In a hurry to catch the last 5 rounds of the WOD.
R D W M
1 3 343 298
2 8.5 409 316
3 5 361 303
4 6.5 354 301
5 6.5 357 302
Total: 1520 5 mins.
268/259/261/269/255/263/260/260/263/260 – meters
7 /6 /5 /8 /3 /9 /7.5/8 /10 /7 – damper settings
avg. watts – 232
Thanks Brett.
oops total=2617m
Meters/Watt/Damper
254/212/3 Yucky damper
251/205/5
261/230/7 This felt the best
263/236/9
252/207/6
246/193/8
247/195/10
246/193/4 Same as 8 interesting
235/168/1
252/207/6.5 Consistency is good.
Total sum 2507/ Amount rowed on Machine 2617 Why is this different?
Avg watt 204.
Thanks Brett Great Class. I will pull harder next time.
R D M
1 7 311
2 2 304 (had to row a lot faster/felt self defeating)
3 5 286
4 9 268
5 4 228 (hit the wall)
6 6 253
7 8 249
8 6 258
9 7 261
10 7 272
Total 2690
Avg watt 252
power about 1.2 of body weight
I did Wed wod: Disaster!
DL 205#, KB=1.5 pood
1.- 4:15
2.- 4:00
3.- 5:30
and then……chanchan!! Terrible headache and saw the stars! Went on one knee and waited to recover my sight. Then I did one more rd to make sure I was still alive but very slow….. There is something about that combination of exercises that prevents blood to go to your brain! Probably holding your breath while deadlifting?
Interesting day as this never happened to me before