800M / 400M / 800M / 400M / 800M
Rest exactly 3 minutes between each interval.
Post total time (including rest) to comments.
TEAM CASHOUT - Class will be divided into 2-3 teams. Each team member must complete 2 rope climbs. Fastest team wins! (Sub = 3 beginner rope climbs)
Rowing Technique - "The CrossFit Experience With Greg Hammond" CrossFit Journal preview video [wmv] [mov] [HD mov]
21 comments:
Mod WOD
For total time ROW:
1000M / 500M / 1000M / 500M / 1000M
Rest 3 min between intervals. Post total time including rest to comments. (Cynthia and Sean have first dibs on the rowers.)
Well, turned my alarm off this morning and didn't even remember it. Hopefully will be able to run this at home.
I think my total time was 24:08...
splits: 800-3:22
3:11
3:19
400:1:32
1:29
I take a while to warm up~Thanks Sheena for runnin' rabbit on the second 400.
Discovered I CAN climb a rope, I just need to get over the "height" fear thing. Happy with improvement!
I had a sneaky suspicion we would be running today! Yay speedwork! (or at least I will keep telling myself that today! :) )
I love Wednesdays.
Way to go ladies! Looks like negative splits to me Stacey-I like it! I knew you could climb a rope all the time. Isn't forward progress wonderful?
Brooke- you are a machine girl! If I was WODing (is that a word?) at the same time you were I'd be chasing parts all over the carport floor. You're throwing the same weights I am! Way to go! I'm putting you on my hero list.
Great job on the board pic Cori!
Cudos to Sandy-she did 2 official toes to bar on our gymatorium at home yesterday!
if any of the coaches takes a picture of the board, please post it! i forgot to take pictures. i did record my splits on my watch, but they were a few seconds off from the box clock.
today was good, but i lost steam REAL FAST.
here's what my watch said:
3:20, 1:29, 3:16, 1:35, 3:29 = 25:15 (i think my time on the board was several seconds slower, but definitely under 26 minutes).
Yay Negative Splits!
a.m. class beast mode! i'm gonna have a really hard time keeping up with ya'll on this one! running = one of my biggest goats. dave and i will be going to the track tonight.
strength work today
front squats every 2 min
1x7 @ 95/ 1x5 @ 115/ 1x3 @ 135
1x7 @ 105/ 1x5 @ 125/ 1x3 @ 145
1x7 @ 115/ 1x5 @ 135/ 1x3 @ 155
then deficit hspu to 2x25# plates with abmat. 6 on the minute for 7 minutes. failed my 6th rep on min 7. dang!
nice day at the gym with my little macie! she helped me with my front squats and hspu...aka she made maria sharipova noises while squatting and she tried to imitate my hspu's. :)
The nut doesn't fall far from the tree
Oh...BTW---Lovin' my Bingo Shirt!
Bill: I thought the old saying involved an "apple"; unless you meant to call Cori a "nut". HA
I was right there with Stacey at 24:08 but didn't get any splits....my mathleticism suffers greatly for some reason in the morning. Thanks again for the shirt!
mathleticism...haha! that's a new one, but i'll definitely be using it! :)
Eddie I think you were a whole lot faster than me...
But I am totally stealing/borrowing your new word.."Mathleticism".. I can't do the math in the am either when it comes to loading the bar. And my numbers aren't even very high!
Sorry to bombard the blog today...but..
For those that missed it when the German Weightlifter dropped 432 pounds on his neck...Wow!
http://www.vgizmo.com/german-weightlifter-matthias-steiner-drops-432-pound-barbell-on-his-head-video/
hate that I'll miss the "fun run" tonight. have to work until 1900
dave and i did 400m/800m rest 3 min between each for 4 rounds. a little different from the wod but we wanted to do 3 mi. i kept my 400's within plus/minus 4 sec of 1:50 and my 800's were plus/minus 4 sec of 4:00. not the fastest on the carport, but i am definitely consistent! :) i'm glad i finished it b/c i had major thoughts of quitting in round 2.
Cynthia - I absolutely did not want to do this WOD today, but I went anyway. I rowed and ran.
Row 1000 - 4:05
Run 400 - 1:52
Row 1000 - 4:25 - this row almost killed me. Well, maybe not, but my vision went wonky and I was overheating. Not good.
Run 400 - 2:05
Run 800 - 4:01 - I ran because I could not get back on the rower and I am super happy with my time. The last time I ran a 1/2 mile was about 25 years ago so I think this is a PR! :)
Total - 28:27. I am no marathoner, but I am improving! I will go back to my ice packs now...
To hold myself accountable :) I ran this with my husband at the track. Times- 1:30's on the 400's and 3:25 to 3:50 (yikes!) on the 800's.
3:45/1:29/4:01/1:34/4:02
No where NEAR a PR! But, considering the 90+ degree heat and near 100% humidity when we ran (right after the thunderstorm), I'll take it. AT LEAST it's reasonably consistent. I definitely would have slowed on the final 800 if Drew hadn't pushed me.
Lehman and Powell tore it up. Those guys were like deer.
24:39
3:31/1:28/3:06/1:25/2:58
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