Row 5k
23:24
Not my best time. Not my worst
Monday, December 28, 2009
Saturday, December 26, 2009
Before and After Christmas workouts
Thursday:
3 rounds
20 doubleunders
30 20# KB snatches
50 squats
17:15
Saturday:
100 burpees - 45 degrees outside
14:50
(Best time 14:38)
3 rounds
20 doubleunders
30 20# KB snatches
50 squats
17:15
Saturday:
100 burpees - 45 degrees outside
14:50
(Best time 14:38)
Monday, December 21, 2009
Sunday, December 20, 2009
Saturday, December 19, 2009
Saturday - Annie
Annie with B LEE rope... 20:15. No more than two DU in a row. I'll get better.
50-40-30-20-10
Double Unders
Sit ups
50-40-30-20-10
Double Unders
Sit ups
Friday, December 18, 2009
Tuesday, December 08, 2009
Row 5K PR 22:36.
Rowed 5K in 22:36
Broke my Previous PR by 30 seconds. I will break 22. IF. IT. KILLS. ME.
Correction: My PR is by about 30 seconds, not a minute as I first thought. However, the PR of 23:07 was in July and my time for this last week was 24:23.
Broke my Previous PR by 30 seconds. I will break 22. IF. IT. KILLS. ME.
Correction: My PR is by about 30 seconds, not a minute as I first thought. However, the PR of 23:07 was in July and my time for this last week was 24:23.
Sunday, December 06, 2009
Saturday - LumberJack 20 fundraiser.
Lumberjack 20 Memorial Workout as a partner workout at Brand X.
20 Deadlifts (165lb)
Run 400m
20 KB swings (16kg/35lb)
Run 400m
20 OH Squats (65lb)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box steps (24”)
Run 400m
20Power Cleans 30lb dbs
Run 400m
40:52, with Alison as my partner. She smoked me in the runs and burpees! I probably slowed her down overall. We used lower weight than RX'd.
20 Deadlifts (165lb)
Run 400m
20 KB swings (16kg/35lb)
Run 400m
20 OH Squats (65lb)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box steps (24”)
Run 400m
20Power Cleans 30lb dbs
Run 400m
40:52, with Alison as my partner. She smoked me in the runs and burpees! I probably slowed her down overall. We used lower weight than RX'd.
Saturday, December 05, 2009
Friday - Row 1K, 21-15-9 Back ext, Situps
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Post time to comments.
10:10 but with reg sit ups.
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Post time to comments.
10:10 but with reg sit ups.
Wednesday, December 02, 2009
Wednesday Front Squats
Ring dips - six 1-2-3 catch up for some challenge I only know about via Fiona Muxlow's facebook status.
Front Squat 3-3-3-3-3
# 95, 115, 125, 135, 145
145 was difficult. I refused to fail, mostly because if I couldn't stand up I wouldn't be able to rack the bar and dropping it is not an option within earshot of my mother.
Front Squat 3-3-3-3-3
# 95, 115, 125, 135, 145
145 was difficult. I refused to fail, mostly because if I couldn't stand up I wouldn't be able to rack the bar and dropping it is not an option within earshot of my mother.
Tuesday, December 01, 2009
Row 5K - 24:23 and some rowing mechanics rambling.
Ok so I'm getting slower on this, which pisses me off. Because it's still a metcon hell.
However, I think playing around with my mechanics is starting to teach me something: There are no gains to be made up in increasing power output through the legs on this sombitch. They appear mostly to be made in stroke length and arm pull explosiveness.
Maybe this is obvious to some of you but I have very short legs so they somewhat limit my stroke range of motion. I thought by getting more explosive hip extension (ie not collapsing all the way into knees at the bottom) I could get more power output. Which I did but this has not improved my times.
During the first 3.5k I was getting 40-43 s/m (which really I am not sure what that means, just that when I work harder, it goes up.) because on my last attempt at this, the 48 s/m number seemed a wasted effort. The 500M pace was around 2:30. This of course didn't translate to a faster row.
(Epiphany - S/M = strokes per minute.)
On the last 1500M of this row, I let my hip and knee angles collapse and didn't try to get power out of the extension, rather I leaned a bit forward so that my feet were forced to come up of the heel to the toe, and I got a bit longer arm pull which brough my 500M pace to about 2:15-2:20. My strokes per minute still hovered around 40.
I am going to repeat the 5K row next week, I think to test this again. I know I can row it in 22:00. I just know it.
However, I think playing around with my mechanics is starting to teach me something: There are no gains to be made up in increasing power output through the legs on this sombitch. They appear mostly to be made in stroke length and arm pull explosiveness.
Maybe this is obvious to some of you but I have very short legs so they somewhat limit my stroke range of motion. I thought by getting more explosive hip extension (ie not collapsing all the way into knees at the bottom) I could get more power output. Which I did but this has not improved my times.
During the first 3.5k I was getting 40-43 s/m (which really I am not sure what that means, just that when I work harder, it goes up.) because on my last attempt at this, the 48 s/m number seemed a wasted effort. The 500M pace was around 2:30. This of course didn't translate to a faster row.
(Epiphany - S/M = strokes per minute.)
On the last 1500M of this row, I let my hip and knee angles collapse and didn't try to get power out of the extension, rather I leaned a bit forward so that my feet were forced to come up of the heel to the toe, and I got a bit longer arm pull which brough my 500M pace to about 2:15-2:20. My strokes per minute still hovered around 40.
I am going to repeat the 5K row next week, I think to test this again. I know I can row it in 22:00. I just know it.
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