Busy busy busy! That has been theme of the week. I wasn't able to make it in to Prevail and do much this week. I skipped out on Friday. I woke up super stiff this morning, most likely from all the standing around on the field I did this week. I usually OWOD on Saturday mornings, but I just didn't have the time to get it done this morning. I did have the time to get a challenge WOD in finally that I've been putting off since Feb.
WOD
2000m Row (7:44)
50 Wall balls (20#)
1000m Row (3:56)
35 Wall balls
500m Row (1:57)
20 Wall balls
= 21:10
- So one of my best friends challenged me to a main site WOD a while back. I've been pretty busy since than so it's been hard to make the time to get it in, that and it's a tall man's WOD. My buddy stands about 6'4ish with tree trunks for arms. Rowing and wall balls are a walk in the park for him. This challenge wasn't exactly in my favor.
I kept the 2k pace in the 1:50s as best I could. I did it while keeping my s/m around 20-24 (got the idea after watching Matt Chan talk about it at Regionals). The pace was great. My legs felt good getting off the rower and heading into wall balls. I wanted to get a big chunk of wall balls done off the bat. I started my 50 with 25 straight, then broke the rest up into the chunks. 1k row was more of the same. Started the 35 wall balls off with 15 straight, then 9, then 6, then 5. Legs at this point were getting pretty heavy. Walking up the stairs to the rower was rough. I picked the pace up on the rower a little bit as far as s/m goes. I just didn't have the big strong pulls anymore. With time quickly running out, I hustled down the stairs and ripped off 10-15 walls balls, then finished the remainder. When I finished, I rolled around in my sweat on the floor for a while until my thighs stop burning enough for me to walk regularly again.
The giant finished in 21:27....I WIN SUCKER!!!
Overall, great WOD for me. I got to work on some weaknesses, got to mentally push through some lactic pain, got to do a main site WOD(which I love to do every once in a while, but don't get to do nearly as often as I would like), and got pushed by a great friend (even though he wasn't there...the text conversations are awesome on the drive home).
Looking forward to getting back to a regular schedule here as track finishes in a week or two, especially once Summer finally arrives in June.
Showing posts with label 2000m Row. Show all posts
Showing posts with label 2000m Row. Show all posts
5.05.2012
4.02.2012
Home Sweet Home
Felt every bit of that 19 hour drive this morning when I woke up to get to work. Despite the stiffness, I felt great all day...very rested and relaxed! Enjoyed the first track practice of the season this afternoon and then headed over to Prevail to WOD. Enjoyed seeing everyone and catching up! Time to get to work!
Strength
Press --- 85% x 3 x 5 w/bands
bar(10)-95(8)-135(5) ---
135+Reds - 145+Reds - 145+Reds - 145+Reds -145+Reds(1) - 145+Reds - 185
- It's been awhile since I worked Press. I performed better than I thought I would though. I wanted to dabble with some banded resistance to make the lock out tougher. Adding the red bands was a good choice. Never done these before with the Press so I had to play with the weight and band set up a bit. I got to the 5th set and my shoulders just died after the 1st rep. Came and took some breaths and went at it again and had nothing. Dropped the bands and went to 185 straight weight and had nothing. Looking back a better idea would have been to drop the bands and do a rep out at 145. Next time!
WOD
2000m Row (7:33.8)
1000m Run
= 13:08
- This was just the WOD I needed to get back into the swing of things. The row felt extremely uncomfortable. I could not settle in on my pull. I was hovering right around 30-31s/m, which is a lot faster than I wanted it. I had the damper set at 7. I kept my pace right around 1:50-55/500. I slipped a little slower at times while I was trying to figure my stroke out, but never stayed there long. I picked up the pace in the last 500 to catch up a bit, but wanted to make sure that I didn't blow my legs out for the run.
- Felt real good on the run. Tried my best to control my breathing, keep a slight forward lean, stay upright, and keep a faster cadence with a shorter stride. My breathing kept racing away, but I was able to keep it in check for the most part. I was more surprised on how well my stride felt this evening. Felt real smooth and staying upright was a lot easier than it usually is.
Overall a good effort. I could have pushed a little harder in the row maybe.
Cash Out
TGU --- 3/arm@20k - 2/arm@24k - 1/arm@32k
- This was more messing around and making Charlie's post WOD experience a little more miserable than anything else. The 32k was pretty tough though I will say. I do intend to do more of these to help solidify my shoulder stability and midline.
Strength
Press --- 85% x 3 x 5 w/bands
bar(10)-95(8)-135(5) ---
135+Reds - 145+Reds - 145+Reds - 145+Reds -
- It's been awhile since I worked Press. I performed better than I thought I would though. I wanted to dabble with some banded resistance to make the lock out tougher. Adding the red bands was a good choice. Never done these before with the Press so I had to play with the weight and band set up a bit. I got to the 5th set and my shoulders just died after the 1st rep. Came and took some breaths and went at it again and had nothing. Dropped the bands and went to 185 straight weight and had nothing. Looking back a better idea would have been to drop the bands and do a rep out at 145. Next time!
WOD
2000m Row (7:33.8)
1000m Run
= 13:08
- This was just the WOD I needed to get back into the swing of things. The row felt extremely uncomfortable. I could not settle in on my pull. I was hovering right around 30-31s/m, which is a lot faster than I wanted it. I had the damper set at 7. I kept my pace right around 1:50-55/500. I slipped a little slower at times while I was trying to figure my stroke out, but never stayed there long. I picked up the pace in the last 500 to catch up a bit, but wanted to make sure that I didn't blow my legs out for the run.
- Felt real good on the run. Tried my best to control my breathing, keep a slight forward lean, stay upright, and keep a faster cadence with a shorter stride. My breathing kept racing away, but I was able to keep it in check for the most part. I was more surprised on how well my stride felt this evening. Felt real smooth and staying upright was a lot easier than it usually is.
Overall a good effort. I could have pushed a little harder in the row maybe.
Cash Out
TGU --- 3/arm@20k - 2/arm@24k - 1/arm@32k
- This was more messing around and making Charlie's post WOD experience a little more miserable than anything else. The 32k was pretty tough though I will say. I do intend to do more of these to help solidify my shoulder stability and midline.
2.28.2012
The Weakest Link
As I almost fell when I rolled off my bed this morning. I was quickly reminded about an old sports saying "you are only as strong as your weakest link". It still applies to my life now as a Crossfitter. My back has been healthy as can be lately. I've been setting new PRs left and right it seems like since December. The last few weeks I have really been lazy about getting my back work in to keep it nice and strong because I've been focusing on getting my shoulder healthy again. Just like that my back reminded me how important it is in everything I do.
I tweaked the nerve in my lower back again on Monday during my last set of Back Squats. I didn't think much of it, but as the day went on it got worse and worse. I've since been to the miracle worker to get jolted with my dose of electricity twice this week already. It's starting to feel better, but it is still very tender. It's not back to square one or anything, but it definitely needs some constant attention and rest, especially with the announcement of 12.2 last night, which I'm pretty stoked about.
Tuesday's WOD
Strength
Bent Over Rows
35# KBs-135(5)---155-185-205-225
Weighted Ring Dips (35# KB)
6-6-5-5
- Felt good and strong through the routine. Good work on the rings.
WOD
2k Row = 7:50 1:57.7/500m 28 s/m
- It was supposed to be a snatch OTM with 60% WOD, but my back wasn't having any part of explosive extension today. So up to the rower it was. I just wanted to get some work. I wasn't in the mood to go for any PRs, but just wanted to keep a pace stick with it and get a sweat going. That's what I did. Nothing special....time for some R & R the rest of the week.
I tweaked the nerve in my lower back again on Monday during my last set of Back Squats. I didn't think much of it, but as the day went on it got worse and worse. I've since been to the miracle worker to get jolted with my dose of electricity twice this week already. It's starting to feel better, but it is still very tender. It's not back to square one or anything, but it definitely needs some constant attention and rest, especially with the announcement of 12.2 last night, which I'm pretty stoked about.
Tuesday's WOD
Strength
Bent Over Rows
35# KBs-135(5)---155-185-205-225
Weighted Ring Dips (35# KB)
6-6-5-5
- Felt good and strong through the routine. Good work on the rings.
WOD
2k Row = 7:50 1:57.7/500m 28 s/m
- It was supposed to be a snatch OTM with 60% WOD, but my back wasn't having any part of explosive extension today. So up to the rower it was. I just wanted to get some work. I wasn't in the mood to go for any PRs, but just wanted to keep a pace stick with it and get a sweat going. That's what I did. Nothing special....time for some R & R the rest of the week.
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