Session 1:
Row 5k - Goal is 20-25 seconds of 500m pace
Session 2: (CFW Class WOD)
20/15 calories Assault Bike
15 KB Swings 53/35
10 Burpees
rest 3 minutes x 6
Session 1 & 2 should be separated by at least 3 hours…if you can't do both, session 2 takes priority with the class.
Session 1: 20:39 (1:57)
ReplyDeleteSession 2: 1:52, 1:51, 2:01, 2:05, 2:17, 2:08
Total time: 27:14
Barf.
Class workout with 15 cal on the rower
ReplyDelete1 - 1:40
2 - 1:48
3 - 2
4 - 2:12
5 - 2:18
6 - 1:53
5k row - 22:10 (2:12split)
Did both in the am with about 40min rest in between
Total time was 26:51 for class wod
DeleteThat one took a piece of my soul with it... I needed this after a crappy week!
ReplyDelete1:45
1:53
1:58
2:02
2:09
2:18
Total time: 26:58
1:45
ReplyDelete1:51
2:06
2:08
2:08
2:06
Total 27:02
1- 2:22
ReplyDelete2- 2:09
3- 2:22
4- 2:39
5- 2:31
6- 2:23
Total time:
29:25
Class WOD - 26:50
ReplyDelete2:00
ReplyDelete2:07
2:09
2:10
2:16
2:06
idk my total time BC I had to keep on hopping bikes
Class WOD 25:00
ReplyDelete5k. 19:30. 1:56 ave. 3sec off 25 sec.
ReplyDeleteBut rowed a 7:30 2k which is 9 seconds of my PR2k in which I died after. That's a positive.
Class wod. 24:55. Left numbers at gym. Fastest was 1:27, slowest was 1:46(rd 4)
Also. 5 rounds on rower, 1 on ab. Round on bike was one of fastest
Delete29:52
ReplyDelete1. Class Wod: 29:43….did not record splits. Felt really slow on the bike
ReplyDelete2. 5K Row: 22:42 (2:16 avg pace)
6 Rounds:
ReplyDelete20 calorie Air Dyne bike
15 KB swings @ 53 lbs
10 burpees
–> rest 3 min
Result: ~27:00-27:15 total; splits
2:01
1:51
1:53
1:59
2:07
~2:15 (?)
*No bikes were available to start my last round, so I can’t be certain of my exact time; I went off and tried to maintain about 90% effort, given what happened last week to anyone who sprinted from the get-go on a similar workout…I certainly pushed hard and was dead after Round 3, but Coach Chris questioned my integrity for not sprinting throughout; he’s right to do so, as the goal should be to get the best workout and improve for next time, rather than get the best time on the workout itself*
*my wrist has been throbbing for hours after those burpees (and pushups in warm ups). I put a wrap on during the workout, but it may have been too late*
Row
5,000 m for time (stay 20-25 sec off of 500m pace - 1:46-1:51)
Result: 18:48
*this went all kinds of wrong; I went off at a 1:42 pace because dumbass me thought I could sustain that; the foolishness of that became clear after about 1,000 m when I felt the stupid pace and the hangover of the morning workout and I really struggled for the next 1,000 m, falling to about 1:50; then the demons started screaming at me to quit and I actually stopped for a moment before I told myself that I was going to finish no matter what; I fell to about a 1:58 pace and couldn't get into a groove and just pushed like hell; averaged 1:53 in a very uneven ride*
*wrist hurt a bit, but not too bad*