Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
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[…] CrossFit Huntsville WOD 090519 […]
As Rx’d but with 135 lbs. Hell, my inner child weighs more than 135, but it was a good workout even at that weight. I like these workouts that alternate between work to failure and cardio.
As Rx’d @ Bwt 175#
(KLowe + ~6:00) or ~27:00
26:56 as Rx’d. Bench @ 170. I really don’t enjoy rowing at all.
27:30, scaled bp to 170#
26:30 RX @185 BP
First set felt great, then I was pimp slapped by the Row Machine and Muscle Failure demons!
Need to do some mind work on the Row Machine, 1000k is ok but 2000k has me defeated before I start. I pull the rope to stomach going to work on high chest pull and a longer more powerful pull, noticed Kevin and Daniel doing great on the Row with a slower, stronger pull to the chest.
Did yesterday’s lunge, box jump, pull up workout as rx’d: 29:07
30:32 @ 135# (starting in set 2 I think) 150# for the first set. Muscle failure is a deamon and drives me nuts. Each set I started with 8-10 in a row, and then 1 at a time after that.
BW @ 195#. Started with 195# for first 15 presses, then dropped to 185#. 32:03
23:42 @ 65 # (ha ha! that is not wishful thinking for a BW)
will be creating WODs in TX for next 6 days….
Rx @ 190 – 20:27
Absolutely loved this work out. I think I’ve finally made peace with the row machine. Screwed around with the damper for all three sets and discovered that I am most efficient at damper 6. (i have more power than speed……..surprise!!!)
it was great seeing everyone push through the discomfort!
Modified this WOD due to equipment –
15 min AMRAP 10 reps bench press & 500M Row
Finished 3 rounds Bench @ 70# and 3.5 rounds Row
I’m drowning in Orlando at the moment. I wanted to run a 10K outdoors, but was forced to run it on a treadmill. It was about as much fun as ripping a fingernail off. I did PR though. 10K = 47:55. Miles 2-4 were at a 7:30 pace. After that I did
Punishing workout. I wish I could have done this last 3 day sequence with everyone.
AMRAP in 12 hrs:
20 min ice, then wrap the right knee.
Got her down from the size of a grapefruit to somewhere closer to an orange.
I’m at the beach with my family. But I’m inspired by folks like Larry L. who find ways to take the pain with them on vacation/work. So today after I did AMRAP’s of push press/pool toss using my 5-year old son, I made up a WOD. Wanted to do “Diane” since I did “Cindy” the other day, but nowhere to do pull-ups— the exercise room here SUCKS!! So… I did 30 burpees followed by a 20 minute run, then 30 more burpees. My chest promptly exploded, so I must’ve done SOMETHING right! All that was missing was Russell going, “finish strong… rest when it’s over… only ten burpees left, do ’em all without stopping…3-2-1 GO!!”. P.S.- Hope your knee feels better, Patrick.
225 dealift 20 reps
non anchored sit ups hands behind head 20 reps
(I love hooverball)
I’m right there with you Craig. Loved it. Would have enjoyed any team sport though. We should do more team like events like this on the rest days or weekends.
J.D. You have Russell pegged. Funny.
23:43 as rx body weight 180#
26:16 at 95lb bench press. First time doing bench press, but no where close to body weight!
20:40. BW @165.
Good workout — a change from some of the typical stuff. Eased up on the damper setting to about 6.5 in last 2000, which helped some. Russ’s form tips helped also. Kept close to 2:00/500m throughout. Would love to be sub 2:00/500m for all row sets next time.