2000m row

2000m row
Did it in four 500m pace segments, but as one continuous row.
Segment 1: 2:55 pace
Segment 2: 2:35 pace
Segment 3: 2:15 pace
Segment 4: 2:30 pace

Total time: 10:00


Deadlift 1RM

We were originally going to do 1RM Back Squats today, but 1RM Deadlifts came up on the main CrossFit site, so we made an executive decision… lol

After warmup, Penny went first:

70×3, 80×3, 90×3, 105, 125, 145PR, 155PR, 165PR, 175PR, 180PR, 185F

Penny beat her previous PR by 45#!!!!  Then did 1000m Row 5:49

I warmed up more and then:

110×3, 150×3, 170×3, 190, 240, 260, 310, 335, 340, 345, 350, 360

We reviewed video after each heavy lift to check form.  My previous PR was 365, but there were definite form errors, so this time I was extra careful from 335 and up.  On my heaviest two lifts, as I was putting the weight back down, my back was rounding, so I called it a day at 360 and didn’t try to tie 365.  I definitely wasn’t feeling it today, so I was happy to be so close to my previous PR.

I seemed to have reached the end of the “easy” PR weight gains from muscle recruitment.  Any future gains will probably have to come from building new muscle… and that’s not really my focus right now.  While maintaining my deadlift, I’ll start exploring my current limits on some of the other lifts (e.g. Back Squat, Shoulder Press, Power Clean, Jerk, Snatch)

5000m (5K) Row

This was my first attempt at a 5000m row on the rower.  I’d originally slated today as a rest day after the max deadlifts last night, but figured if I took it easy enough, it wouldn’t be too bad.

Thinking that it ought to be easy enough to hold a 2:30 ave / 500m, doing this in 25 minutes seemed achievable.  Penny suggested that I set my expectations a bit lower, like a 3:00 minute average per 500m.  Heck… her saying that was enough to spur me on… I think she knows my competitive hot buttons.

The first 1000m went by kinda slowly.  I used it as a warmup, and I had the damper setting on 4…. a bit too “freewheeling” for my liking.  So after 1k, I bumped the damper up to just above 6 and that felt a lot better.  At the pace I was going, it projected that I would finish the 5k in something over 29 minutes.

To make a short story long, the rowing got easier as I got warmed up and my times got better for each 1000m split.  By the time I got done, I was averaging 2:31/500m and my last 500m was in 1:46.

Total Time: 25:15

Felt pretty dang good for my first 5000m row!!

Nicole (Pullups, Row)

Yesterday I installed a pullup bar (1″ rigid conduit) in the basement rafters just in time for today’s workout named Nicole. The bar was slipperier than shit, so I used some Gorilla tape on the bar… excellent grip now!!

20 Minutes (As many rounds as possible)

Max Pullups per round
500m Row

3, 3, 4, 6, 5, 6
Total 27

At the beginning, I couldn’t buy a kip to save my life.  That week and a half without access to a pullup bar did me no favors (the ring rows don’t help with the timing of a kipping pullup).  But on the positive side, by the end I had beat and tied my previous best pullups (5) in a row 3 times…. oh… and I got lots of rowing practice {roll eyes}. It was definitely different working out early in the morning, but the timing worked out well for me.

Fight Gone Bad (Thrusters, SDLHP, Box Jump, Push Press, Row)

Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  (This simulates a “three 5-minute-round” MMA fight.)
The stations are:

Thrusters two 15# DB’s
SDLHP (Sumo Deadlift High Pull) 60#
Box Jump 10″
Push Press 50#
Row (calories)

Count and total reps/calories from each station and round.

Round 1 (28, 15, 20, 17, 9) Total 89

Round 2 (19, 11, 18, 12, 11) Total 71

Round 3 (17, 12, 21, 15, 15) Total 80

Total 240

1000m Row, Squat Thrusters, Pullups

2 Rounds:
250m row
10 Hip-Back Extension
10 GHD Situps
10 OHS
Kipping swings on the pullup bar
10 Pushups
Shoulder Stretch with PVC pipe

Burgener Warmup : 5-step snatch progression (from Shrugs to Snatch catch in a Squat)

Today’s workout is “Jackie“. She is a Met-Con (Metabolic Conditioning) workout, designed to work the muscles through aerobic & anaerobic (All 3 energy pathways) for elapsed time, combining strength movements and endurance activities for intensity.

1000m Row
50 Squat Thrusters 45#
30 Pullups (green band)

Time: 12:24