I was supposed to try using half a red band today, so I picked up a band and thought it felt a little thinner than normal but it was red so I used it. I tried using half of it, and it didn’t happen. I went back to using the whole red band, and could only do 3 reps. I started to think that the ice cream I had last night had more of an impact than I realized. Then Chad told me it was the skinny red band, or as Linda called it, a hair elastic! That was a relief. In the end, I used half the black band for the last 3 sets: 6, 5, 3
300m row / rest 3 min x 4
1:06.5 / 1:07.5 / 1:08.1 / 1:09.0
Bagged is a good way to describe how I felt after the rowing too.
I recorded the 300m x 4 in 500m ave times
1:31.7, 133.5, 143.8, 150.6
I was done after this little piece of torture. I rolled off the rower and rested. I was finished after the 3rd set, so the 4thset was just an extra kick. I finished the workout because of Mikko Salo (CrossFit games 2009 winner). He said in a video he never quits a workout. After seeing that I decided I was also going to abide by that too. He also said he never lies on the ground as it can be seen as a sign of weakness (animals lie on the ground when they give up). I’m not Mikko Salo though, so I’m going to continue to lie on the ground.
sad to miss todays workout…got some sort of shoulder injury in basketball yesterday - certain positions of arm use are very painful so going to get it checked out. Not that dips and rowing are my favourites but I could really use the practice!
Dave! Seriously, thank you for the giggles….helping me get through a mid afternoon crash!! that along with checking out superbowl commercials. Love the KIA one!
Last time I couldn’t get the very last one, so was happy with this today.
4- 300m rows of death
1:08 - 1:11 - 1:14 - 1:13
We were supposed to be shooting for a faster pace than our 500m row pace, which makes sense, but it was not happening today. The legs were absolutely fried from Sumos yesterday and they wouldn’t have any of it.
Awesome workout. Maybe didn’t go as hard as I possibly could have in the first round. Only beat my 500m pace by about a second… I think if I was more disciplined I could cut at least a couple more seconds off that pace.
I tried the ring dips sans le bands to start today
6 then 4 with no bands
4 with half the skinny red
5 with the whole skinny red
Rowing was just as I expected…not to bad and then BAM lactic acid all up in my legs…
53.0, 55.5, 57.3, 1:00.8
I really hurt after this one and all I could think of was Dave’s comment as I was lying on the ground trying not to pass out, well stated my friend. This was a really good workout not only physically but mentally, GREAT JOB Everyone!!!
i guess i’d better post each day’s results on here, since i still don’t have a book:p
dips 4×6, using half a red band-aid
felt pretty good so on to no bands , if/when we revisit that tempo
300m x 4, 3min rests between
54.9 - 55.7 - 58.0 - 58.4
the rests weren’t exact but they were timed as close as logistically possible. this workout packed quite an unsuspecting whallop.
February 8th, 2010 at 7:46 am
Ring dips (red band; 30X1)
6,6,5,3
exactly the same as the last time i did this a month ago. pretty happy with that.
300m row / rest 3 min x 4
1:09.6 / 1:11.1 / 1:16.0 / 1:15.5
3rd piece was definitely the hardest for me…still working on growing longer legs.
February 8th, 2010 at 7:54 am
I was supposed to try using half a red band today, so I picked up a band and thought it felt a little thinner than normal but it was red so I used it. I tried using half of it, and it didn’t happen. I went back to using the whole red band, and could only do 3 reps. I started to think that the ice cream I had last night had more of an impact than I realized. Then Chad told me it was the skinny red band, or as Linda called it, a hair elastic! That was a relief. In the end, I used half the black band for the last 3 sets: 6, 5, 3
300m row / rest 3 min x 4
1:06.5 / 1:07.5 / 1:08.1 / 1:09.0
February 8th, 2010 at 8:31 am
Ring dips (red and black) 6,6,6,6 - which is another drop in bands, very pleased iwth the ring dip progession, wish i could do the same with pull ups!
Ahh rowing 300m row / rest 3 min x 4
1:06/1:08/1.10/1:15 - I totally bagged on the 4th round…..
February 8th, 2010 at 9:43 am
Ring dips 4×6 with 15 lbs.
Bagged is a good way to describe how I felt after the rowing too.
I recorded the 300m x 4 in 500m ave times
1:31.7, 133.5, 143.8, 150.6
I was done after this little piece of torture. I rolled off the rower and rested. I was finished after the 3rd set, so the 4thset was just an extra kick. I finished the workout because of Mikko Salo (CrossFit games 2009 winner). He said in a video he never quits a workout. After seeing that I decided I was also going to abide by that too. He also said he never lies on the ground as it can be seen as a sign of weakness (animals lie on the ground when they give up). I’m not Mikko Salo though, so I’m going to continue to lie on the ground.
February 8th, 2010 at 11:42 am
sad to miss todays workout…got some sort of shoulder injury in basketball yesterday - certain positions of arm use are very painful so going to get it checked out. Not that dips and rowing are my favourites but I could really use the practice!
February 8th, 2010 at 1:31 pm
Dave! Seriously, thank you for the giggles….helping me get through a mid afternoon crash!! that along with checking out superbowl commercials. Love the KIA one!
http://ca.video.yahoo.com/network/100076996
February 8th, 2010 at 4:13 pm
That’s cute Searcy!
Ring dips 4X6- full with 5#
6-6-6-6
Last time I couldn’t get the very last one, so was happy with this today.
4- 300m rows of death
1:08 - 1:11 - 1:14 - 1:13
We were supposed to be shooting for a faster pace than our 500m row pace, which makes sense, but it was not happening today. The legs were absolutely fried from Sumos yesterday and they wouldn’t have any of it.
February 8th, 2010 at 6:59 pm
Hard workout today!
Ring Dips 4 x 6 (30×1 tempo) Green Band
6 / 6 / 5 / 5 I was really happy with this, as I used Green and Black last time…
4 - 300 m rows
1:11 / 1:16 / 1:18 / 1:19
These totally killed me, but was super hard (as Chad said - there is no easy workout here). :):)
February 8th, 2010 at 7:49 pm
Dr.s Results - slightly seperated shoulder. Your going to have to show me those sweet one handed row and other workouts courtney! See ya all tomorrow.
February 8th, 2010 at 8:15 pm
Ring dips. 6/6/6/6.
Today I dropped the Purple/black band and went to purple/red. I was feeling pretty good and after 2 sets I went with only purple for the last 2 sets.
4 x 300m rows
1:05/1:07/1:09/1:10
February 8th, 2010 at 8:20 pm
Ring Dips 4 x 6 (30×1 tempo) started with a black band and found maybe it was to easy so changed to a red band. Went well last round was hard work.
4 - 300 m rows
1:07 / 1:08 / 1:07 / 1:09
Went well!! Need do some work on rowing strokes. Was a little soar from some intense yoga yesterday. Yes soar from yoga not Sumo’s!!!! hee! hee!
February 8th, 2010 at 9:08 pm
Oh no Val!!! I feel for you girl! I would even do a one armed workout with you for old times sake
Is it the right or the left?
February 8th, 2010 at 9:21 pm
Ring Dips
4 X 6 with 5# weight @ 30X1 tempo
Finished the last set with 5# this time, last time went 6-6-6-5.
4 X 300m Rows
54.9 - 1:01.5 - 1:06.9 - 1:06.1
Definitely didn’t pace myself for the first row, which showed in the following three.
February 8th, 2010 at 9:37 pm
Ring Dips: 4 x 6 @ 30X1 tempo
6-6-6-6
MetCon
4 Rounds:
300m Row
3 Minutes Rest
Time: 0:49.3 - 0:51.4 - 0:53.4 - 0:52.9
Splits: 1:22.1 - 1:25.6 - 1:29.0 - 1:28.1
Awesome workout. Maybe didn’t go as hard as I possibly could have in the first round. Only beat my 500m pace by about a second… I think if I was more disciplined I could cut at least a couple more seconds off that pace.
February 8th, 2010 at 10:50 pm
I tried the ring dips sans le bands to start today
6 then 4 with no bands
4 with half the skinny red
5 with the whole skinny red
Rowing was just as I expected…not to bad and then BAM lactic acid all up in my legs…
53.0, 55.5, 57.3, 1:00.8
I really hurt after this one and all I could think of was Dave’s comment as I was lying on the ground trying not to pass out, well stated my friend. This was a really good workout not only physically but mentally, GREAT JOB Everyone!!!
February 9th, 2010 at 11:06 am
4×6 Dips -
went up to a red band today, used a black one last time…but the last two dips I couldnt finish! Just have to work on that next time!
4 x 300m row
1:13/1:15/1:15/1:14
I was going pretty hard, but maybe could have done better, but still happy with result!
February 9th, 2010 at 12:32 pm
i guess i’d better post each day’s results on here, since i still don’t have a book:p
dips 4×6, using half a red band-aid
felt pretty good so on to no bands , if/when we revisit that tempo
300m x 4, 3min rests between
54.9 - 55.7 - 58.0 - 58.4
the rests weren’t exact but they were timed as close as logistically possible. this workout packed quite an unsuspecting whallop.