Row 2,000 meters for time
Rest as needed
2 minutes max Abmat sit ups, 2 minute plank hold, 2 minutes max Abmat sit ups
Sectional Competitors: Work on weaknesses, work on pacing, practice mental preparation, discuss recovery/nutrition between workouts.
Of interest:
5000k row = 20:56.5 at Club One in downtown Oakland, CA. Some pull-ups, squats, bench presses, stretching, and roller work.
6 mile fast walk, last 2 miles with four year old grandkid in stroller constantly asking for cookies (and getting them).
45th day on Primal Blueprint diet and exercise program…..feeling good about it. Finished the book a few days ago. Adjusting to shorter, more intense workouts and added variety…..more speed work, less in 30+ minute aerobic max heart rate zone. Fewer aches and pains. Mark Sisson’s book supports CrossFit principles and is packed with pretty good advice on nutrition and exercise.
Dom, I noted your 7:55.7 2k row. Nice going. You set my competitive spirit for the week. I’m at 8:02 and now I have a new target…….get under Dom’s time. Will get back to you if I get it done. Also, great work on your diet effort! Keep after it.
Nice goal, Tom. Dom is a beast on that rower. Impressive if you can hang with him.
Active recovery day –
Annie: 7:59. 50 and 40 sets were a yard sale, then settled in. Should’ve warmed up first
Tabata pushups: 23,19,14,12,11,10,11,10 = 110
2k row – 8:39 (5 damper, usually use a 3)
sit-ups: 48, 39
kipping pull up ladder: 15+12
2k row 7:15
damper at 5
1st time rowing over 1k
tabata kb swings 2 pood 60 reps
AM Workout – Cycling – 15min warmup – 2×20 mins w 10 min easy in between, 53:11 gear ratio (Big wheel in front, little wheel in back) – 15 min cool down. Don’t know my speeds bc my GPS watch lost the satellite connection. But the work sets sucked (technical term) so I feel like it was a good workout. Wondering how my legs will hold up in the row tonight.
Tom,
great to see you are posting your workouts here. I am glad that Sisson’s program is working for you.
I believe a sub 8 minute 2k row is within your current grasp. Based on your 5k row, it seems you are averaging 2:11/500M splits. You are almost at that 2:00/500M split time. If you can get comfortable pushing a little harder in about half the time, you are there.
All the best Amigo,
Alex
great work Tom!
a.m.
4 hspu
2 MU’s
200 m incline treadmill run.
4 rounds with recovery in between.
4 400 meter sprints
20 push ups
10 pull ups
5 negatives
Hey isabel i love to see that you are up posting.
am
10 minutes
2k row 7:36
dubs 181
pm
Bench
185×5, 205×3, 225×1, 250×1, 255×1(pr)
Mixed tabata
ring dips/situps
64/62
JC-that blows!
Got MRI results. Left foot has a stress fracture and partial ligament tear. Doc prescribes immobilization with a moon boot.
My plan is to wear the boot 24-7 (except when training), and hope it speeds the healing process.
On the brightside, the pain is down a lot vs 2.5 weeks ago when I got it, so it’s healing. Hopefully listening to the doc will help…
JC, that sucks…hope you can go strong next weekend. Was it the Vibram shoes?
i’m sure it was a combination of the Vibrams and over-training. i had been doing some 2-a-days and did a sprint workout the night before.
doc basically said that if i’m not feeling pain, then i’m not really hurting it, and that i just need to avoid running/jumping. basically i think my recent training (anything but running/jumping) has been ok. i can put weight on my heel no problem, i just need to avoid doing high rep stuff that applies force the ball of the foot. i think the main aggravation to my foot has been long walks (eg: through airports). so now i’m wearing the boot…
JC – MOON BOOOOOOOT OF SHAME.
sucks. sorry to hear it man. I had that boot for about 6 weeks and the foot has been fine since then. Lots of squats and rowing coming your way.
WOD – Hotel, Brasilia
21-15-9 Strict Shoulder Press (115 lbs) / Pistols (each leg)
dubs 5,10,15,20,25,30,35,40,35,30,25,20,15,10,5
didn’t go for time. tired as hell from working the night shift (8pm – 9am)
Brazilian Barbeque Round 2 tonight
JC – hope you heal up soon
AM
In ten minutes, row 2000 meters. With any remaining time complete as many double under jump rope turns as possible.
2k row-7:26
double unders-185
CARDIO! (is back)
PM
Skill stuff (hspu, light snatch work, dips, dh pull ups)
JC-Heal smart, heal fast, heal well. And gut it the f out at Sectionals. I know you will. We’ll deal with whatever hurts by making needed modifications on the fly. Heel striking on runs? Why not! Time to unlearn some correct running technique. SIngle foot box jump landings? Well, we’ll at least make em look like two. See you in the box.
bummer Jason..
AM-
2k Row- 7:53:3, a PR by .5 sec, lol.
PM-
Bench 185×7,205×3,225×1,250×1,255×1(PR),260×1(f)
held 260# for what seemed like an eternity without moving an inch.
5 min rest then-
max MuscleUps- 6,8
3 rope climbs- 32 seconds
One legged box jumps?
DAINEILSAN – NOW SHOW ME…SAND FLOOR!…PAINT FENCE!…WAX ON….WAX OFF!!!
JC – sucks bad, rest smart. But if it is not healed by next week, Dan will rub his hands together real fast and you should be straight.
Clean and Press (I would not call what I do a Jerk)
95×3/135×3/160×3/185/195/205
Annie
7:08 Too many misses. Although it is a PR, I could have easily shave 30 secs off. Oh well.
Rowed 500 M then called it off due inflamed elbows
K2
Hit 39 and 37 straight dubs plus multiple in the low 30′s.
2000 M Row – 9:20
2 min SU’s – 49
2 min Plank
2 min SU’s – 47
p.m.
2k row 7:02/ 1 sec slower, waited to long to kick.
then 200 du’s.
didnt know we had a ten min cap so i just gutted them out. nft.
J.C. ice, ice, and ice. submerge your foot in a bucket of ice water at 55 degrees 10-15mins every chance you get. optimal would be every hr on the hr.
PM Workout – 2k row 7:27 – 100 dubs (also didn’t know about 10 min cap) – 2 min abmat 66, 2 min plank, 2 min abmat 51
rest day
Breakfast
banana
fish oil
fiber
coffee
water
snack
peanut butter
2 cups whole milk
lunch
1/2 lb roast beef
few slices of sopressata
snack
met-rx protein bar
lara bar
4 glasses of water
dinner
Siam Rice
Papaya salad extra hot
Red curry chicken extra hot
Seaweed salad
Chicken and broccoli peanut sauce
2k row- first time …9:59 minutes
49,29
rest :&