1692 m 1:46.4/500m pace +20.4 1RM 1663 m 1:48.2/500m pace +22.2 1RM 1607 m 1:52/500m pace +26 1RM 1595 m 1:52.8/500m pace +26.8 1RM 1564 m 1:55.1/500m pace +29.1 1RM 1559 m 1:55.5/500m pace +29.5 1RM 1583 m 1:53.7/500m pace +27.7 1RM
*1RM = 1:26/500m*
*I was quite happy with the first two, keeping my pace around 1:46-1:48, per the plan, but then fell off dramatically--really struggled with my focus and couldn't keep pace under 1:50 which was my back up plan; I then fell into a pace which was much like the 45 min row from last week--only not quite as good; I couldn't relax and keep my breathing even until round 7 when I felt pretty good before the push in the last minute; my hamstrings aren't as flamed out as they were last week--made sure I walked around and stretched on the breaks*
1. 1334 m, 2:14 pace 2. 1328, 2:15 3. 1319, 2:16 4. 1289, 2:22 6. 1249, 2:24 7. 1268, 2:21
-best 500m is 1:58
-This was really tough physically and mentally. Things went downhill after set 4. I really need to work on staying positive as I am going through my rows because I am really beating myself up in my head. I think I am most frustrated because I know I have good endurance and can just feel myself being inefficient in my rowing. For example, my last row was at 35s/m which I am pretty sure is not ok. -Ok, that is my rant from the day…time to be more mentally tough
Gave in to my bitchassness on interval 6, but happy I kept within range on the others. Ideally I should’ve kept between 1:56-2:01) but 2:00-2:05 is what I kept between.
Marcus although id agree your times aren't great you're def improving bc you were pretty consistent accross the board, less than 80 meters deviation. Add in me making you row in the heat and it makes the wod that much harder. Keep working your weaknesses until you make friends with it
Focused on keeping my back upright and straight even if it slowed me at times (although it was more my endurance that slowed me lol).. The positioning definitely helped with cramping but it was still present. This was probably the hardest row to date for me.
1- 1575 @1:55 2- 1573@ 1:54 3- 1562 @ 1:55 4- 1525 @ 1:58 5- 1473 @ 2:02 after this round Em informed me that saying Fuck you chris each pull makes a difference 6- 1547 @ 1:56 7- 1546 @ 1:56 Clearly it worked Total 10,893
I didn't get to add my input for Pros and Cons- Keep doing what you are doing. Meat and Fucking Potatoes!!!!!! I love the program so far, I have no complaints whatsoever, my strength is going through the roof. My ability to Cycle weight in the 60-80 percent on my maxes in surprising me. I trust your judgement and direction BLINDLY as you are what the world would call a Veteran. Tell me to do a million wall balls for time. I will. CRUSH EVERYTHING. Make us bring our big boy pants on Saturday. EMOM until fail 1 clean and jerk 225/155(not sure comparable Girls weight)? with a minimum of 30!!!!
Think I finally found a way to make these rows a little more enjoyable: Close my eyes, put on my music, and only periodically check to make sure my split time is where it should be.
Had a huge "ah ha" moment today. I was losing time on my split and doing less and less meters after the first round. I am my own worst critic and demand a lot of myself. I was doing A LOT of negative self talk. 5th round I decided to get my shit together, stop getting down on myself, stop the bitchassness and start getting pissed at Chris...and it worked! Mentally thinking that I wasnt going to let the row win with more than a few "fuck you Chris" was the key today : )
I completely zone out when I row. For the most part, I'm unaware of everything around me. I don't even hear my music. Not something I can control but it helps get me to the finish line.
Great job everyone!!! My meters totally off on that first row haha!
Anyone have tips with the pulls, and where to put resistance. I've tried the hard longer pulls and it actually slows me down. I seem to do better with faster pulls that tend to be shorter. Any tips would be appreciated!!
Same with resistance, round 5 I lowered it and I swear I felt like I was pulling 1000 lbs... Thanks all! Keep up the good work!
Would love to workout with some Pelham peeps so can someone let me know what your scheudles and workout times will be next week... Thx!
Yep, this rowing thing again. I want to say, even though my meters won't show it, that I was at least able to keep it in a fairly consistent pace (more like 25-30 seconds off). My meters steadily went down no matter how hard I "thought" I was pulling. But I don't think there was a huge gap. 1. 1325 2. 1312 3. 1270 4. 1261 5. 1239 6. 1231 7. 1250
1692 m 1:46.4/500m pace +20.4 1RM
ReplyDelete1663 m 1:48.2/500m pace +22.2 1RM
1607 m 1:52/500m pace +26 1RM
1595 m 1:52.8/500m pace +26.8 1RM
1564 m 1:55.1/500m pace +29.1 1RM
1559 m 1:55.5/500m pace +29.5 1RM
1583 m 1:53.7/500m pace +27.7 1RM
*1RM = 1:26/500m*
*I was quite happy with the first two, keeping my pace around 1:46-1:48, per the plan, but then fell off dramatically--really struggled with my focus and couldn't keep pace under 1:50 which was my back up plan; I then fell into a pace which was much like the 45 min row from last week--only not quite as good; I couldn't relax and keep my breathing even until round 7 when I felt pretty good before the push in the last minute; my hamstrings aren't as flamed out as they were last week--made sure I walked around and stretched on the breaks*
1450
ReplyDelete1457
1454
1450
1459
1452
1467
1. 1334 m, 2:14 pace
ReplyDelete2. 1328, 2:15
3. 1319, 2:16
4. 1289, 2:22
6. 1249, 2:24
7. 1268, 2:21
-best 500m is 1:58
-This was really tough physically and mentally. Things went downhill after set 4. I really need to work on staying positive as I am going through my rows because I am really beating myself up in my head. I think I am most frustrated because I know I have good endurance and can just feel myself being inefficient in my rowing. For example, my last row was at 35s/m which I am pretty sure is not ok.
-Ok, that is my rant from the day…time to be more mentally tough
Row 6m r:2m
ReplyDelete*20-25s off fastest 500m pace*
1- 1477m (2:01.8)
2- 1477m (2:01.8)
3- 1481m (2:01.5)
4- 1453m (2:03.8)
5- 1436m (2:05.3)
6- 1374m (2:11.0)
7- 1485m (2:01.2)
Gave in to my bitchassness on interval 6, but happy I kept within range on the others. Ideally I should’ve kept between 1:56-2:01) but 2:00-2:05 is what I kept between.
1565
ReplyDelete1559
1541
1514
1504
1505
1497
Went out way too hard on the last one in an attempt to beat my previous interval. That plan failed miserably
1642
ReplyDelete1608
1508
1480
1508
1507
1507
2 min rest felt sort of like 10 seconds. The last few on the final 250 was a 99% sprint to make it over the 1500 mark.
1) 1435
ReplyDelete2) 1410
3) 1384
4) 1359
5) 1364
6) 1375
7) 1375
Not improving
Marcus although id agree your times aren't great you're def improving bc you were pretty consistent accross the board, less than 80 meters deviation. Add in me making you row in the heat and it makes the wod that much harder. Keep working your weaknesses until you make friends with it
Delete500 PR = 1:53
ReplyDelete1) 1333/2:15
2) 1311/2:17.2
3) 1304/2:18
4) 1279/2:20.7
5) 1252/2:23.7
6) 1243/2:24.8
7) 1270/2:21.7
Total: 8992
Focused on keeping my back upright and straight even if it slowed me at times (although it was more my endurance that slowed me lol).. The positioning definitely helped with cramping but it was still present. This was probably the hardest row to date for me.
1- 1575 @1:55
ReplyDelete2- 1573@ 1:54
3- 1562 @ 1:55
4- 1525 @ 1:58
5- 1473 @ 2:02 after this round Em informed me that saying Fuck you chris each pull makes a difference
6- 1547 @ 1:56
7- 1546 @ 1:56
Clearly it worked
Total 10,893
I didn't get to add my input for Pros and Cons-
Keep doing what you are doing. Meat and Fucking Potatoes!!!!!! I love the program so far, I have no complaints whatsoever, my strength is going through the roof. My ability to Cycle weight in the 60-80 percent on my maxes in surprising me. I trust your judgement and direction BLINDLY as you are what the world would call a Veteran. Tell me to do a million wall balls for time. I will. CRUSH EVERYTHING. Make us bring our big boy pants on Saturday. EMOM until fail 1 clean and jerk 225/155(not sure comparable Girls weight)? with a minimum of 30!!!!
Pr 500m is 1:31
Delete1611 (1:51.7)
ReplyDelete1582 (1:53.7)
1556 (1:55.6)
1560 (1:55.3)
1561 (1:55.3)
1536 (1:57.1)
1594 (1:52.9)
11001 (1:54.5)
Max 500= 1:27.6
PR: 154.4 (I think)
ReplyDelete1) 208.4 1490
2) 210.5 1438
3)211.1 1398
4) 213.7 1349
5) 215.9 1324
6)217.2 1310
7) 214.6 1341
No words!!!
Meters from the first round is off I think, got smudged! My bad!
ReplyDeleteThink I finally found a way to make these rows a little more enjoyable: Close my eyes, put on my music, and only periodically check to make sure my split time is where it should be.
ReplyDelete1 - 1545
2 - 1508
3 - 1481
4 - 1469
5 - 1472
6 - 1453
7 - 1473
Though I wanted to keep them all at 1500+ meters I am happy that I didn't suffer my usual mental anguish.
Total - 10,489
DeleteHad a huge "ah ha" moment today. I was losing time on my split and doing less and less meters after the first round. I am my own worst critic and demand a lot of myself. I was doing A LOT of negative self talk. 5th round I decided to get my shit together, stop getting down on myself, stop the bitchassness and start getting pissed at Chris...and it worked! Mentally thinking that I wasnt going to let the row win with more than a few "fuck you Chris" was the key today : )
ReplyDelete1 - 1431/2:05
2 - 1399/2:08
3 - 1362/2:12
4 - 1326/2:15
5 - 1385/2:09
6 - 1376/2:10
7 - 1385/2:09
Hope we get to do this one again.
1:29 500 meter PR (tested over a year ago)
ReplyDelete1. 1:50.0 1635
2. 1:50.9 1622
3. 1:52.6 1595
4. 1:57.1 1536
5. 1:56.2 1548
6. 1:56.9 1539
7. 1:55.5 1558
Total: 1:54.2 11032
I completely zone out when I row. For the most part, I'm unaware of everything around me. I don't even hear my music. Not something I can control but it helps get me to the finish line.
Great job everyone!!! My meters totally off on that first row haha!
ReplyDeleteAnyone have tips with the pulls, and where to put resistance.
I've tried the hard longer pulls and it actually slows me down.
I seem to do better with faster pulls that tend to be shorter.
Any tips would be appreciated!!
Same with resistance, round 5 I lowered it and I swear I felt like I was pulling 1000 lbs...
Thanks all!
Keep up the good work!
Would love to workout with some Pelham peeps so can someone let me know what your scheudles and workout times will be next week... Thx!
Usually some peopl at 6am, 10:30am and 3-4pm.
Delete6am session runs till about 7:30.
10:30 runs till about 2
3-4 runs til 5 or 6 depending when we start.
In some cases depending on schedule one or two may come at 6pm.
I try to limit the 6pm in the event we are using barbells in class as well.
Thanks. Vinny!!
ReplyDeleteYep, this rowing thing again. I want to say, even though my meters won't show it, that I was at least able to keep it in a fairly consistent pace (more like 25-30 seconds off). My meters steadily went down no matter how hard I "thought" I was pulling. But I don't think there was a huge gap.
ReplyDelete1. 1325
2. 1312
3. 1270
4. 1261
5. 1239
6. 1231
7. 1250
1. 1607
ReplyDelete2. 1543
3. 1442
4. 1488
5. 1456
6. 1375
7. 1414