Extra - Rowing:
500m
Rest 2mins
1000m
Rest 3mins
1500m
Rest 3mins
1000m
Rest 2mins
500m
Pace Goals:
Tier 1 - 1:42-1:45 /// 1:52-1:56
Tier 2 - 1:46-1:50 /// 1:57-2:02
Tier 3 - 1:51- 1:55 /// 2:03-2:10
*Based on your rowing abilities pick a tier and try to start at that pace (try NOT to start at a pace you cannot maintain) and try to stay in that range for all rows. A perfect Tier 1 pacing would look like this:
500m - 1:42 avg
Rest 2mins
1000m - 1:43 avg
Rest 3mins
1500m - 1:45 avg
Rest 3mins
1000m - 1:44 avg
Rest 2mins
500m - 1:43 avg
holy shiite muslims. its been a week of training.
ReplyDelete1. 300# continues to be the great white buffalo.
2. ~ 7:23 maybe.
extra
500m = 1:45
1000m = 3:33
1500m = 5:40
1000m = 3:36
500m = 1:40
Ca$h Money - you need a rest day! 6 days on, you animal.
DeleteProud of you.
I am for scherzer resting tomorrow. saturday the time is up in the air. 8am and skulls are possible. you guys can fight for my affection in the comments below.
DeleteUm...come to skulls?
DeleteYou're coming to skulls... thats the end of that conversation.
DeleteCash, if you try to come at 8AM I won't let you in.
DeleteIMPORTANT:
ReplyDelete1. British Open is happening like, right now. Are you watching?
2. The annual Jazz and Rib Fest is happening like, right now, downtown right by my office. Gonna be some serious BBQ pulled pork and cole slaw intake in about 3 hours time.
You deserve both
Deletenobody earned those ribs more than you k$
Deleteif you can eat double meat burrito you will have no problem with a full rack of ribs for lunch.
DeleteAs long as I can get away with a subsequent hour-long nap under my desk immediately afterwards.
DeleteI'll also be pretty tired from dancing in the street by myself to all the soulful jazz.
Good finish to the WOD week, lovely temperatures this morning at the #BCOD.
ReplyDeleteWanted 225# for the FS + Jerk and Got. It.
WOD was a nice clean simple couplet, and I enjoyed it. Chest to bars are feeling stronger. Still not able to butterfly them. Did all 7s till the last round, 5+2.
That extra rowing though.
We moved the rowers outside and had a lovely time together. I bobbed and weaved and stopped dropped and rolled amongst all 3 tiers. Probably averaged 2:00 overall, but got down to 1:45-1:50 on the last half of the 2nd 1K and the last 500 cuz I just wanted to be effing done with it.
Noted afterwards in my dictaphone that I need to consider padded biker shorts for longer rowing sessions.
Taking notes throughout the journey is key for obstacles to come. #Failuretoprepareispreparingtofail. One note in my log is to tightly tape both ring and middle fingers during legless rope climbs and.. bury John Sansbury at all costs.. in everything.
DeleteLove seeing all the posts this week of everyone doing awesome. It's a beautiful sunny day outside but unfortunately it was a rainy day in the gym for Alex today. Was soft all day today. I'm no doctor but elbow feels like a minor sprain which made split jerks a bad idea and chest to bar also a bad idea. Modified to strict chin ups which were manageable. Frustrating couple of days but as some guy named Babe Ruth once said “Every strike brings me closer to the next home run.”
ReplyDeleteHow did you sprain your elbow?!
DeleteMuscle ups on Tuesday. Slipped when turning over and arm shot back :/
DeleteKeep your head up kid... I am thinking about you and that should make you feel a whole lot better about yourself. #letA-trainlive
DeleteWhy are you reading quotes from some chick named Babe?
DeleteMuch needed rest day for me. Body just felt beat up after Mon-Wednesday named Wods.
ReplyDeleteSquats yesterday were a struggle.
Lots of sleep and food tonight
Chuck.. how'd your day go?
DeleteHead Cold and lots of aches and pains so went to bed at 9 to get 10 hrs of sleep and feel worlds better.
DeleteDid White today: 22:56
ReplyDeleteStrict HSPU: 21,18,16,12
GHDs done.
beast.
DeleteWell folks it has been quite the battle between the Sansbury bros this week. A civil war if you will. Chris edged me by :01 today which makes me sick. I won't be able to sleep tonight.
ReplyDeleteDid some snatch work before class working up to 185 from pause at the pocket. Slowly but surely I am getting better.
Class-worked with Mr. Stamos today on the F Sqt and jerk (us short guys gotta stick together). Hit 295 which felt good. Then made the jump with my partner to 310 and it burried me. Goal for this month is 315. I need to get work in on the jerk at heavy weights for multiple reps. If the programmer could make that happen that'd be grrrreeeeeaaaattttt.
https://m.youtube.com/watch?v=JFRa7Ovym8s
WOD--4:29. Last two sets of c2b I had to break. Need to hang on and kip through it in future. More grip work must be done.
Came back in the evening to hit the row with Chris and Jeff. That was painful. I know my 500s were under 1:45 but others were not at that pace. Then hit some weighted dips and GHD sit-ups.
Great day. Proud of everyone. Can't wait til Skulls Saturday and championship Sunday. Can't wait can't wait! This is what I'm bringing this weekend.
https://m.youtube.com/watch?v=DcRESwCSU3w
Row first today:
ReplyDelete500m - 1.42.6 avg
1000m - 1.43.7 avg (3.27 total)
1500m - 1:46.5 avg (5.19.6 - tier 2 status...disappointed by my grind here...but I made up for it coming home)
1000m - 1:42.9 avg (3.25 total)
500m - 1.38.6
Felt good, good sweat and way to work out the soreness. Beautiful night/day for rowing with the Bro's Sans.
Class -- FS/Jerk were meh, 95, 145, 195, 245, 265, 275 all makes and decent, 285 (F - super ugly) ran out of time.
MetCon -- I had a ~1minute cushion for the weekly championship over John this week, and came to perform. I knew it would be a struggle to get in the mid 4's with those guys, but I came in cool and composed at 5.05 to take the week by a 0:25 margin of victory. It feels good, any week you can steal one from these guys you have to feel #Blessed. On to the weekend - Like Bart and John...I #CantWait
This week has the body hurting, not gonna lie. Worked up to 155 for the FS+jerk. Wasn't feeling awesome so didn't push it-- arms and traps are still pretty rocked from DT.
ReplyDeleteThen came the workout. Anytime there are squats in a workout I get pretty excited because that is totally my jam and it just doesn't happen very often. So I was actually looking forward to it. But then came the realization (and confirmation from Jay) that with my focus on butterflies that means no kipping which meant strict banded CTB. While I definitely got better it wasn't nearly as fun. Or fast. I finished in 9:07.
Extra work was a real treat tonight. Trying to stay positive about the things I don't typically enjoy, one of which is of course cardio. Which might have been easier if my workout buddy didn't bail on me.....but luckily I had C.Sans there for some motivation when I needed it most. I clung to tier 3 for the first 500 at 2:08 pace. For the first 1000 I was 2:12. Then I completely lost it for the 1500 --my pace was 2:20-- but picked it up a bit for the second 1000 at a 2:16 pace. Wrapped up my last 500 the quickest at a 2:06 pace because (like K$) I just wanted to be DONE.
Finished up for the day with butterfly accessory work-- thanks to John for sharing some awesome tape so I didn't further irritate my torn hand. This has been a great week and I too am looking forward to skulls, championship Sunday, AND paddleboarding... But for the moment I am also veryy excited about a rest day tomorrow.
So dang proud of you. Sunshine has been crushing the extra butterfly work and getting it done, day in and day out. #workeroftheweek
DeleteNoon class: FS AND J - Hit 305 without pain and called it a day. Class 4:28 (needed a dub this and wait for it k$.. wait for it.. GOT.IT!)
ReplyDeleteRow in the evening: Tier 1 in all but 1500.. feeling better about doing intervals.. hope to get one big session in every week from here on out.
After reading Energy Bus you guys are probably looking at me like..
thishttps://www.youtube.com/watch?v=OAs2PBL1RsA
Heres my excitement levels for this weekend.. https://www.youtube.com/watch?v=7PH35C7Fhq0
Proud of your post game, your positivity and your dub-smash.
DeleteWell I'm late to the party but still showed up. The front squats were easy but the jerk really slapped me. Working with a possible sinus injection so breathing was an issue. Made it to 235# I believe and just called it. This week has been rough getting back into the grind. Previous week I just went out of it and lost my fire.
ReplyDeleteWod: was trying to keep up with k$ but quickly realized that wasn't happening...so i aimed to beat ca$h. Barely missed him at 7:40. C2b just aren't my thing without having butterflies. I'll most likely be at the amazing Jeff and Jenny seminar.
Extra: I didn't pay attention to rest times due to blind rage aimed towards Shelby. Only rested 1 minute each time. My 500s stayed in the range of 1:48-1:50 so that's a positive. Almost quit after the first 500 because I couldn't breath.