Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
WOD courtesy of CrossFit.com. Post your choice of exercises and times of each round to comments.
WOD Demo with Shane Farmer and Rich Airey by Again Faster Equipment - video [wmv] [mov] [HD mov]
20 comments:
SCALED WOD COURTESY OF BRANDX.
Big Dawgs
As Rx
Pack
8 rounds
Puppies
5 rounds
Boy am I glad THAT's over! Rowing is my least favorite thing to do in the gym and by far one of my biggest goats. Sean, thank you for coming to the gym this morning. I wouldn't have done it without you!
30:10 Pack
1:57, 1:57, 1:56, 1:58, 2:08, 2:06, 2:03, 1:59
We started rowing about 10minutes after the morning ladies started their 400's. I was committed to doing atleast 6 intervals (Sounds pathetic but 6x500M is "a lot" to me, ha!) When those were finished, Libby had 2 more 400's so we finished 2 more 500M rows with her. Thank you all for your encouragement and for being so entertaining! haha!!!
awesome job amber! i can't imagine rowing that many 500's. BIG FAT UGH!!!!!!!!!!!!!!!!!!!!! :) i think i would rather have my fingernails individually removed by pliers. you're my HERO!!!!!!!!!!!!!
Way to go A.M.ers! Amber cannot even be slowed down by a broken foot. Watch out Thorisdottir - Amber and Cori will be ready......the open is coming!
Excellent WOD yesterday Jonathan and P! P.M.ers throwing down a bunch of first class numbers!!
Doing the Masters proud P....You da man! I've got some Ensure in the fridge at the Carport so you and I can have a 'cold one' together.
I wish I could make this one, might have to find a way.
33:37...Rx
Splits: 1:44,1:36,1:35,1:34,1:31,1:27,1:27, 1:30, 1:30, 1:30.
I need to run a mile to warm up, then do speed work...
stacey gets faster as she goes! haha!
i woke up so exhausted and sore/achy from head to toe! i've sort of been in denial for the last few days that i might have a cold, too. i keep telling myself i can sweat it out. that's a thing right?
anyway, it took me too long to get ready, so i just stayed home and ran the WOD on the treadmill. since i wasn't feeling it at all, i made my goal simple - to run each one in under 2 minutes. i did it...barely!
RX 37:15
first six rounds were at a 7:30 pace, which translates to 1:52:30. last four were at a 7:54 pace, which translates to 1:58:30.
not the best, but at least it's done.
Good golly Stacey I love those negative splits!
Thanks Bill and Cori...hehe
I get faster and faster....until I hit terminal velocity at about round 8...
hehe...
Carporters in the news...
http://www.bizjournals.com/birmingham/potmsearch/detail/submission/1009941/Jennifer_Kimble
For those running Talladega...
This is a great website-you can create a pace band for your goal time/distance. That way you know where you are with respect to your goal time, during the race. It is especially for those of us with poor mathletic skills, particularly when having to add up all those seconds and minutes in base 6...Anyway, check it out: http://www.clinics.runningroom.com/paceband.php
32:04 running Rx
35:19
splits were 1:44, 1:43, 1:41, 1:43, 1:44, 1:45, 1:47, 1:45, 1:44, 1:43
i'm pleased with my consistency and that i was able to stay around 1:45.
i have a feeling i'm gonna be pretty darn sore tomorrow.....
36:15 10x100m swim
40:36 RX on the bike. Was much harder than I anticipated. I have new respect for the bike club folks who ride past our gym every day.
Ran the pack at the track-
1:39, 1:36, 1:41, 1:42, 1:41, 1:41 1:46, 1:43
Ran RX and finished in 37:15! All of my splits were in the 1:55 range except one round that was 2:00 on the nose. I wasn't sure I was going to make it through 10 rounds of running but am pleased with myself for sticking it out until the end.
Yay Jennifer! That is AWESOME! Way to push! :)
I got eight rounds in of alternating running and rowing before I went for the ninth round and had a face plant fall on my hands and knees. But generally my splits started around 2 minutes and ended up around 2:30 in the last four rounds.
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