Wednesday, 21 Oct, 2009

Posted by Mandee on October 21, 2009   |   40 Comments



Four rounds for time of:

Walking lunge 50 meters

Sit-ups, 50 reps

40 responses to “Wednesday, 21 Oct, 2009”

  1. Larry Lowe says:

    500m row for record “warm up” = 1.31(pr)

    workout as rx’ed


    my legs are blown up after tabata and lunges.

  2. Slade White says:

    500m row for record = 1:40.8(pr) Yeah,I know we’re not recording to the tenth of a second, but it spit it out that way. 🙂

    WOD as RX’d 16:10

    Legs were still tired from yesterday.

  3. Aaron says:

    500m row = 1:40 (pr) V-club on this one, gotta start somewhere

    WOD as Rx’d

    Soccer game tonight should be loads of fun

  4. Robb Dempsey says:

    500m row 1:29.1 PR

    WOD as RX’ed 22:31

  5. Daniel says:

    1:30.0 I’m counting the tenth of a seconds. Pissed that I didn’t break 1:30. I gave it all though, and afterwards I felt like my head was going to explode.

  6. Robert S. says:

    500m row was 1:44. First time for a 500m pr. Katherine and Josh both pointed out that my technique needs some improvement.

    WOD as Rx’d 14:18

    Nice work on the 500m row Robb!

  7. Aaron says:

    If anyone is interested in Pose running, I’ve talked with a couple people from class that are interested in doing Pose drilling and workouts 1x week. I’ve started my speed work for an upcoming marathon and will be doing them Tuesday evening at the Huntsville High track.

    If you’re interested come on out. I see the format as we meet, go through a few Pose drills, warm-up and then do whatever you want for speed work, e.g. 100, 200, 400, 800 or mile repeats.

    Like CF and other things, speed work is fun by yourself but better in a group.

  8. Mandee Miller says:

    500m row = 2:00.6

    WOD as Rx’d 15:12

  9. tracey says:

    500m row: 1:50(pr) (1st time test)

    WOD as Rx’d 12:12

    Aaron, I will make a solid effort to be there each week.

  10. Karen says:

    500m row – 1:50.6 (i think it was .6) PR by 3 seconds.

    WOD as Rx’d 14:46.

    Aaron, what time on Tuesdays? I work every other Tuesday, so I could run the Tuesdays I’m off. Practice makes perfect!

  11. Justin says:

    500m row – 1:34.0
    WOD – 14:48

  12. kkirby says:

    Test Post KKirby

  13. z says:

    Justin, hope your legs are tired b/c we are playing you guys tonight.

  14. Robert Montgomery says:

    Deadlift: a few warm up sets then 370×5 pr.

    2 hours later

    4 rounds for time of:
    Max reps Bench Press at 185#’s
    Max Pull ups
    15 GHD Situps
    250m row

    Time: 13:08
    Bench: 10,5,4,4
    PU: 16,10,8,6

  15. Krista says:

    500m row- 2:02 first time

    WOD- 17:40 legs were burning!

  16. Tricer says:

    500m row – 1:35.1 Felt like my lungs were sweating.

    Workout as RX 18:somethin.

  17. Amy Tankesley says:

    I absolutely sucked at rowing!! 500m in 2:09. sigh…=( I haven’t been feeling very good the past 2 days, so I will use that as my excuse. Although, I am terrible at rowing regardless of how I am feeling so it probably wouldn’t have made any difference!! ha Kerri kicked ASS!!! Great job girl!!

    Workout as Rxd 9:57

  18. Jake Naumcheff says:

    500m row- 1:36

    WOD- 12:27

    3000m row 20:10, 20 seconds on 10 seconds off until distance is completed.
    Time: 14:08

  19. Zak says:

    12:56 no rowing for me.

  20. Kerri says:

    500m row “warmup” (I mean, was that really just a warm up?)1:45-(PR)first timer
    Whoa…I’ve NEVER felt like I had bronchitis so instantaneously as a ‘quick’ 500m row…Maybe there’s a reason that was my first time.
    Amy, you lunged like there was no tomorrow…AWESOME job for the WOD!!

  21. Katherine Berger says:

    1:48 PR on row

    11:37 on workout with 50 KTE on first round followed by 25 situps on the next three. Trying to change up the AB stuff due to pregnancy.

    EXCELLENT job to Karen and Tracey on the 1:50 PRs and to Mandy W who beat her PR by several seconds. Kerri KICKED ASS with a 1:45 on her first attempt…amazing!!!

    Great job everyone!

    Also wanted to mention that the 4:30 class spent some time on the warm-up and messed with the resistance level. What we found was that most people do better at a resistance of 10 on something short like this while they may do better at a 5 or 6 for longer distances. Give it a try next time and you might see a couple seconds shaved off your time.

  22. Katherine Berger says:

    and just a note in reference to Zak (who did not row)…in most cases, he did the right thing. After all, if you do a PR attempt workout, it IS a workout and following it by another workout just guarantees lower results on the second workout. True CrossFit scheduling would refrain from that in most cases. However, there is nothing wrong with ocassionally doing something different and feeling the burn (as we did today). Just don’t expect it to happen too often.

  23. klowe says:

    500m row – 1:22.4 PR

    -did not do WOD. CFHSV’s orthopedic surgeon advised against due to ankle condition.

    Howard – “Are you gonna do this WOD?”
    Me – “yeah…looks like it is going to suck”
    Howard – “are you an idiot?…I mean…really, what is wrong with you” [SIC]
    Me – point made, point taken. — Howard is smart. Me, not so much.

    Watched Cole pull a 1:20 500m row which was amazing. After a few more months of conditioning he will EASILY be sub 1:20. impressive to say the least!

  24. tracey says:

    Amy your alil lunging freak!!!! I want to study your technique.
    What happened to Zora?

    • Krista says:

      The last time I saw Zora, she told me that she was going to have to take a couple of months off because of traveling. I think for work or something.

  25. tracey says:

    WOW! Cole is a hoss!

  26. Kerri says:

    Yeah Tracey, she practically lapped me with her lunging self….Maybe that’s where those short legs come in handy!! Great job everyone!

  27. Russ says:

    500M Row 1:46 (1st time for PR)

    WOD: 20:09 However, I think that I may have done 5 founds – lost count. My A.D.D. must have kicked in during the situps.

  28. dunnbball says:

    I read the WOD early this morning before work and sometime between 6AM and 5PM Hawaii time, four rounds turned into five. Thanks Kerri for the heads up on the 500m row for time!

    500m row – 1:53
    WOD w/5 rounds – 18:26

  29. Katherine Berger says:

    Amy IS THE fastest lunge-r I have ever seen. Seriously. Next time there is a lunge WOD you guys should come just to watch her 🙂

  30. Robb Dempsey says:

    I think Kevin passed this article around a while back. It has some pretty interesting info on the damper settings.


  31. Aaron says:

    Karen, I’m thinking around 5 for Tuesday’s track work. It’s not set in stone as I’m flexible if more people can make an earlier or later time. What works for you?

  32. Daniel says:

    Oh 1:30.0 was a PR for me. However I might never want to row a 500 again EVER!
    I hurt so bad afterwards.

  33. Garth says:

    Had never done 500m for time. 1:30.0 even after falling off the seat. I will have to try this again in a couple weeks and see what my PR could be with a little practice.

    WOD 16:40 — was definitely slow after that row and rounds of 19 tabata squats yesterday.

  34. Karen says:

    Aaron, 5pm sounds good for me! I’m no where close to your running speed, though, but hopefully with practice, I will get quicker!

  35. leah says:

    500 m row 1:58.3 (1st time)
    WOD 19:19

  36. Will Blankenship says:

    500m row 1:34 – Pushed myself off the damn seat. Should have been a sub 1:30 row.

    WOD 15:08 – Legs were toast.

  37. Mandy says:

    row: 1:53.8 PR

    WOD as rx’ed: 13:39