Tuesday, March 16, 2010
5 rounds for time(s):
Row 500 m
Rest 2:00
OR
Run 800 m
Rest 2:00
Coach’s notes: Post times for runs or rows to comments.
5 rounds for time(s):
Row 500 m
Rest 2:00
OR
Run 800 m
Rest 2:00
Coach’s notes: Post times for runs or rows to comments.
Run 7.66 km = 40:23
CFC WOD
1:34/1:39/1:40/1:42/1:42
With the weather so nice you should be encouraging people to run!
500m row = 400m run! The runners are working twice as hard!
I think that the 2:00 min rest should’ve been longer for the runners since we were working twice as hard 🙂 4:16/4:17/4:22/4:19/4:12
Thanks Michelle for the extra brain work required to figure out my times!!
Row 5x500m
1:33/1:41/1:48/1:48/1:49
Cory, where’s the nice weather???
I’m with Cory on this one, did 400m runs, but 6 reps (2min rest)
1:21/1:20/1:19/1:16/1:19/1:21
I think the runners just get twice the benefit…at least that is what I kept telling myself. Paced this too much in the middle 3:36/3:44/3:46/3:52/3:33. Thanks Michelle.
Row 5×500m
1:51/1:54/1:56/1:58/1:52
Barbell Targeted Training
Push Press – subbed Bench Press 3 RM: 135 (5 under PR)
SN G DL 3 RM: 200
Squat 3 RM: 185 (PR) (In January my 1 RM was 155)
Pull Up (did chin ups by mistake) 3 RM: 45 (PR)
Barbell TT Homework
Push press 3rm: 85 (pr)
SN G Deadlift 3rm: 170×2 grip failed
Squat 3rm: 180 (pr)
Chin up 3rm: bw/bw/5lb/7lb/10/12(pr)/15×2
As Rx’d RUN
3:34/3:49/3:26/3:32/3:30= 17:45
Runs:
3:11/3:27/3:29/3:31/3:20
Good times
3:32/3:58/3:51/3:53/3:44
3:24/3:24/3:31/3:41/3:33 = 17:33
800m runs
3:06/3:04/3:05/3:07/3:09
Sub 3’s next time
3:09, 3:12, 3:20, 3:19, 3:25