4-6-12
Strength
Front Squat 5-5-5 (go heavy, but not to failure. Place focus on coming up from the bottom quickly)
Bench Press 5 @ 65% – 5 @ 75% – AMRAP @ 85%
MetCon
“Jackie”
1000 meter Row
50 Thrusters 45/33
30 Pull-ups
For my Front Squats, I hit 135, 185 and 225# for 5 each.
Bench press was done 5@175, 5@205, and 6@235#. This was based on a 300# 1RM, but this set predicts only a 275# 1RM.
It's been a long time since I did Jackie September 1, 2009 and my time was 9:54.
Today I improved to 8:00. I started my row off not too aggressively, but definitely faster than the 5K pace that was suggested. I did the first 500m in 1:45, but then I slowed my pace and rested for the last 500m at a 1:55 pace, finishing at 3:50. For the thrusters, I ended up doing 3 sets - 25, 15, 10 - not much different from last time I did it, but probably with less rest, as this was done in about 2-2.5 minutes. The pull-ups were an improvement though - 15 butterfly to start, then about 6 more, followed by 2 regular kipping; and then I finished off the last 7 all kipping.
That's improvement! Even though my row was actually slower than the last time I did this, I finished the thrusters last time around with 7:09 on the clock, which is only 51 seconds than my total time this time around - so clearly a slower row is a better strategy, or my conditioning is better (or both!).
Showing posts with label rowing. Show all posts
Showing posts with label rowing. Show all posts
Wednesday, April 11, 2012
4/5/12 - "Jerry"
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
4-5-12
Strength
dead-lift 5 @ 65% – 5 @ 75% – AMRAP @ 85%
MetCon
“Jerry”
Run 1 mile
Row 2000 meters
Run 1 mile
For Dead-Lift, I worked my way up to 350 for 10 reps.
Not my first time doing Jerry, but first time doing it without a treadmill - and first time doing it after a strength workout on the same day - so all new dynamic here. I couldn't find my last Jerry time.
My first mile was finished in about 7:40. Not really sure exactly what I was going for - nothing too impressive, but this was a little slower than I anticipated. The row was very tough after this, and I averaged a 2:05/500m the whole time, finishing at 8:20 (16 minutes on the clock). When I went back out for run, I could barely lift my legs! I definitely was off to a slow start, but I progressively got faster, and finished at 24:47, so my last mile was 8:47 - much slower than the first.
I now have something to try to beat next time. :)
Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
4-5-12
Strength
dead-lift 5 @ 65% – 5 @ 75% – AMRAP @ 85%
MetCon
“Jerry”
Run 1 mile
Row 2000 meters
Run 1 mile
For Dead-Lift, I worked my way up to 350 for 10 reps.
Not my first time doing Jerry, but first time doing it without a treadmill - and first time doing it after a strength workout on the same day - so all new dynamic here. I couldn't find my last Jerry time.
My first mile was finished in about 7:40. Not really sure exactly what I was going for - nothing too impressive, but this was a little slower than I anticipated. The row was very tough after this, and I averaged a 2:05/500m the whole time, finishing at 8:20 (16 minutes on the clock). When I went back out for run, I could barely lift my legs! I definitely was off to a slow start, but I progressively got faster, and finished at 24:47, so my last mile was 8:47 - much slower than the first.
I now have something to try to beat next time. :)
Wednesday, March 7, 2012
March 7, 2012 - "Half Small"
Went to CrossFit 321 this morning:
3-7-12 WOD
Strength
Back Squat 5 @ 65% – 5 @ 75% – AMRAP @ 85%
MetCon
3 rounds for time of
500 meter Row
25 Burpees
25 Box Jumps 24/20
400 meter run
For squats, worked my way up: 305x5, 355x5, 405x7
Then I got into the MetCon, which is a Half Small (1000m Row, 50 burpees, 50 box jump, 800m run).
This was even harder than it sounded - especially after heavy squats!
First row was right around 1:55, easy pace. Burpees were not unbroken, and box-jumps were even more broken still. The run seemed like a recovery. First round was just around 9 minutes, and I finished the whole ordeal in about 29:50.
Smoked!
3-7-12 WOD
Strength
Back Squat 5 @ 65% – 5 @ 75% – AMRAP @ 85%
MetCon
3 rounds for time of
500 meter Row
25 Burpees
25 Box Jumps 24/20
400 meter run
For squats, worked my way up: 305x5, 355x5, 405x7
Then I got into the MetCon, which is a Half Small (1000m Row, 50 burpees, 50 box jump, 800m run).
This was even harder than it sounded - especially after heavy squats!
First row was right around 1:55, easy pace. Burpees were not unbroken, and box-jumps were even more broken still. The run seemed like a recovery. First round was just around 9 minutes, and I finished the whole ordeal in about 29:50.
Smoked!
Monday, March 5, 2012
March 5, 2012
Crossfit321 for breakfast :)
3-5-12 WOD
A.
Shoulder Press 5 @ 65% – 5 @ 75% – AMRAP 85%
B.
Push Press 3-3-3
C.
5 min AMRAP:
10 pull-ups
10 ring dips
Rest exactly 3 minutes, and then . . .
D.
7 min AMRAP:
300 meter Row
30 Double-unders
10 Toes to bar
For my shoulder press I went: 115x5, 145x5, 175x1
Not sure if I didn't rest enough between sets, or if my shoulders were still shot from Friday - either way, this is far less than my usual 1RM (185#). Maybe I just need some more pressing work! Also just realizing my math was wrong - whoops.. I thought it had been 115x5, 135x5, 155x1 - but just realized I used 15# plates after the 35# plates... and re-did my math and found I was using 10# for my math.
Push press was done at 145, 145, 155.
For Met-Con 1 (C), I had the (so far) best performance of the day, getting through 4 rounds and 16 reps (10 pull-ups + 6 dips. For the pull-ups I used the fat bar, which I don't think is intended for pull-ups typically, but I want to work on my grip for DeadLifts, to eliminate that as my failure point for my 1RM. I was a little weary at first, as this was my first pull-up workout since I strained my bicep a week and a half ago (did I mention that?). But there were no worries needed, it held up just fine, and no pain several hours later.
For Met Con 2 (D) I didn't have quite the same success; being the only one doing double-unders (30) instead of 90 single unders. I was a little slow, as my double-unders were neither pretty nor efficient. I ended up only completing 1 round, and getting through about 24 double unders in the second round, where everyone else was just moving into the 3rd round. Granted, we also had lots of people scaling the TTB as well as the double unders. Either way, my performance was among the worst of the day so far.
Good news is, I just recently purchased my own speed rope, so hopefully I will be getting better there - maybe I should bring my own next time, as the one I was using was rather badly kinked up, and may have contributed somewhat.
3-5-12 WOD
A.
Shoulder Press 5 @ 65% – 5 @ 75% – AMRAP 85%
B.
Push Press 3-3-3
C.
5 min AMRAP:
10 pull-ups
10 ring dips
Rest exactly 3 minutes, and then . . .
D.
7 min AMRAP:
300 meter Row
30 Double-unders
10 Toes to bar
For my shoulder press I went: 115x5, 145x5, 175x1
Not sure if I didn't rest enough between sets, or if my shoulders were still shot from Friday - either way, this is far less than my usual 1RM (185#). Maybe I just need some more pressing work! Also just realizing my math was wrong - whoops.. I thought it had been 115x5, 135x5, 155x1 - but just realized I used 15# plates after the 35# plates... and re-did my math and found I was using 10# for my math.
Push press was done at 145, 145, 155.
For Met-Con 1 (C), I had the (so far) best performance of the day, getting through 4 rounds and 16 reps (10 pull-ups + 6 dips. For the pull-ups I used the fat bar, which I don't think is intended for pull-ups typically, but I want to work on my grip for DeadLifts, to eliminate that as my failure point for my 1RM. I was a little weary at first, as this was my first pull-up workout since I strained my bicep a week and a half ago (did I mention that?). But there were no worries needed, it held up just fine, and no pain several hours later.
For Met Con 2 (D) I didn't have quite the same success; being the only one doing double-unders (30) instead of 90 single unders. I was a little slow, as my double-unders were neither pretty nor efficient. I ended up only completing 1 round, and getting through about 24 double unders in the second round, where everyone else was just moving into the 3rd round. Granted, we also had lots of people scaling the TTB as well as the double unders. Either way, my performance was among the worst of the day so far.
Good news is, I just recently purchased my own speed rope, so hopefully I will be getting better there - maybe I should bring my own next time, as the one I was using was rather badly kinked up, and may have contributed somewhat.
Monday, November 30, 2009
AMRAP 20 min - 25 Burpees, 15 BW Back Squats
Decided to do the WOD from 11/22 that I hadn't done:
As Many Rounds as Possible (AMRAP) in 20 minutes of:
25 Burpees
15 Back Squats with Bodyweight racked
A burpee, for anyone that doesn't know is basically a modified squat/push-up/jump. The progression goes as follows:
1. Start in the standing position
2. Squat down and place your hands on the ground in front of you, just in front of your feet, shoulder width apart
3. Kick your legs out behind you, dropping into the down position of the push-up
4. Simultaneously push to the up position and bring your feet to the original position explosively
5. From the squat position, launch into a jump as high as you can go (each repetition, this seems to get lower)
That's one repetition. It is an extremely brutal - and effective exercise.
So 25 before going into back squats with your bodyweight is pretty intense - more so than I anticipated.
I made room on my paper pad to record my finish times for up to 6 rounds. I was dreaming.
I warmed up with:
100m Row (3:54.7)
5 pull-ups
20 sit-ups
15 push-ups
20 squats
10 dips
15 sumo deadlift high pulls with a 30# KB
I then stretched for about the next 4 minutes while waiting for an even number to swing by on the clock - and then started my burpees.
I had to break the first set of 25 into 2 sets - 15 and 10. And then I needed to rest a few seconds before un-racking the bar for the body weight squats. This also took 2 sets to complete - 10 and then 5 more. I finished my first set3:55 - wow, if I keep this up, I could complete 4 rounds - I guess 6 is out the window right away!
I then got back into the burpees. I no longer remember how many sets this took - but I'm thinking it was 8, 7, 5, 5. I got back to the bar - this time a little less winded than after the first set of burpees, having broken them up more - but still took 2 sets to finish the squats. 9:40 on the clock. Slowing down - I'll be lucky to hit 4.
The third set was even more brutal. Now that I think about it, the number I mentioned above were for this set - no idea what I did on set 2. Anyway, this time I moved into the back squats and needed 3 sets of 5 to finish them off, glancing at the clock at 14:20.
And then I don't know what hit me. To be honest, I originally recorded 12:20 at the end of round 3 - but after careful review, I realised I must have read the clock wrong, because I know this round was slower than round 2 and 12:20 would be under 3 minutes. So I upped the estimate to 13:20, assuming I read the clock wrong - this would put round 3 at 3:40 - which again didn't sound reasonable - so I modified yet again to 14:20 - 4:40. This still put me ahead of schedule (and pace) to break 4 rounds in 20 minutes - but somehow I was only just finishing the burpees when the time ran out.
Like I said, I have no idea what happened, or where the time went. I do know that my reps on the burpees were 7-6-5-4-3 and that the rest time in between all but the last couple rounds were longer than in previous rounds - but I'm still unsure how it took me nearly 6 minutes to complete 25 burpees. I'm also a little cautious because it looks like I originally recorded 8:40 at the end of round 2 - which would have made 13:20 reasonable for round 3 - which I think would have put me just a little behind 15 minutes finishing round 4 of burpees.
Anyway - as you can see, I was too exhausted to tell if 20 minutes had passed on a clock with hands at a strange angle on the clock. I'm calling the official score 3 rounds + 25 burpees - but I'm not entirely sure I believe it. I'll try again another time to see if I have a drastic improvement - hopefully in the near future.
As Many Rounds as Possible (AMRAP) in 20 minutes of:
25 Burpees
15 Back Squats with Bodyweight racked
A burpee, for anyone that doesn't know is basically a modified squat/push-up/jump. The progression goes as follows:
1. Start in the standing position
2. Squat down and place your hands on the ground in front of you, just in front of your feet, shoulder width apart
3. Kick your legs out behind you, dropping into the down position of the push-up
4. Simultaneously push to the up position and bring your feet to the original position explosively
5. From the squat position, launch into a jump as high as you can go (each repetition, this seems to get lower)
That's one repetition. It is an extremely brutal - and effective exercise.
So 25 before going into back squats with your bodyweight is pretty intense - more so than I anticipated.
I made room on my paper pad to record my finish times for up to 6 rounds. I was dreaming.
I warmed up with:
100m Row (3:54.7)
5 pull-ups
20 sit-ups
15 push-ups
20 squats
10 dips
15 sumo deadlift high pulls with a 30# KB
I then stretched for about the next 4 minutes while waiting for an even number to swing by on the clock - and then started my burpees.
I had to break the first set of 25 into 2 sets - 15 and 10. And then I needed to rest a few seconds before un-racking the bar for the body weight squats. This also took 2 sets to complete - 10 and then 5 more. I finished my first set3:55 - wow, if I keep this up, I could complete 4 rounds - I guess 6 is out the window right away!
I then got back into the burpees. I no longer remember how many sets this took - but I'm thinking it was 8, 7, 5, 5. I got back to the bar - this time a little less winded than after the first set of burpees, having broken them up more - but still took 2 sets to finish the squats. 9:40 on the clock. Slowing down - I'll be lucky to hit 4.
The third set was even more brutal. Now that I think about it, the number I mentioned above were for this set - no idea what I did on set 2. Anyway, this time I moved into the back squats and needed 3 sets of 5 to finish them off, glancing at the clock at 14:20.
And then I don't know what hit me. To be honest, I originally recorded 12:20 at the end of round 3 - but after careful review, I realised I must have read the clock wrong, because I know this round was slower than round 2 and 12:20 would be under 3 minutes. So I upped the estimate to 13:20, assuming I read the clock wrong - this would put round 3 at 3:40 - which again didn't sound reasonable - so I modified yet again to 14:20 - 4:40. This still put me ahead of schedule (and pace) to break 4 rounds in 20 minutes - but somehow I was only just finishing the burpees when the time ran out.
Like I said, I have no idea what happened, or where the time went. I do know that my reps on the burpees were 7-6-5-4-3 and that the rest time in between all but the last couple rounds were longer than in previous rounds - but I'm still unsure how it took me nearly 6 minutes to complete 25 burpees. I'm also a little cautious because it looks like I originally recorded 8:40 at the end of round 2 - which would have made 13:20 reasonable for round 3 - which I think would have put me just a little behind 15 minutes finishing round 4 of burpees.
Anyway - as you can see, I was too exhausted to tell if 20 minutes had passed on a clock with hands at a strange angle on the clock. I'm calling the official score 3 rounds + 25 burpees - but I'm not entirely sure I believe it. I'll try again another time to see if I have a drastic improvement - hopefully in the near future.
Tuesday, November 24, 2009
Kettle bell day
I only made it to the gym due to some needed coaxing from a co-worked that usually goes down at the same time - originally planning to run, I just didn't have a lot in me. So I decided to do some kettle bell work - which I had brought in to my work gym from home.
Warm-up
1000m row - 3:29.6
5 pull-ups
20 sit-ups
20 push-ups
20 squats
10 dips
What I did have in me, the 1000m row took out - for the most part - I was pretty exhausted after (not a great idea for a warm-up, I know - but I wanted to push that one!)
I then completed the following with my 30# Kettle Bell
KB Swing:
2 handed x35
1 handed x20 right arm
1 handed x20 left arm
Clean and Press:
10 L arm
10 R arm
Swing:
Alternating catch and release x30
Windmills:
10 R
10 L
Overhead Carry:
R arm - 86 steps (4x the length of the gym)
L arm - 86 steps
It was a good workout - for my lower back anyway. Still sore from the Angie/Fran back to back on the 20th/21st - the muscles on either side of my elbow - forearm and bicep included. Now that I think about it, doing Angie the day before Fran probably didn't help my time either!
Warm-up
1000m row - 3:29.6
5 pull-ups
20 sit-ups
20 push-ups
20 squats
10 dips
What I did have in me, the 1000m row took out - for the most part - I was pretty exhausted after (not a great idea for a warm-up, I know - but I wanted to push that one!)
I then completed the following with my 30# Kettle Bell
KB Swing:
2 handed x35
1 handed x20 right arm
1 handed x20 left arm
Clean and Press:
10 L arm
10 R arm
Swing:
Alternating catch and release x30
Windmills:
10 R
10 L
Overhead Carry:
R arm - 86 steps (4x the length of the gym)
L arm - 86 steps
It was a good workout - for my lower back anyway. Still sore from the Angie/Fran back to back on the 20th/21st - the muscles on either side of my elbow - forearm and bicep included. Now that I think about it, doing Angie the day before Fran probably didn't help my time either!
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