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Entries in 500m row (3)

Thursday
Jan052012

Friday January 6, 2012

Just a friendly New Year's reminder

 

WOD 

ROMIK

- SMR: shoulders

- shoulder ext stretch (arms straight and pulled behind you like in a dip) 90 sec

- 20 x OHS

 

MetCon/Strength

A.  4 rounds for time:

      - 12 HSPUs

      - 12 ring dips

      - 12 pushups

Compare to Jan 13, 2010

 

B.  500m row for time

 

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Monday
Jul252011

Tuesday July 26, 2011

The "Joey's" struggling through some muscle-ups.

 

WOD

ROMIK

- supine PNF hamstring stretch 2 min/side

- pigeon 2 min/side

 

Strength

4 rounds:

- 5 back squats

- 15 AFAP air squats

- rest 1 min

- max reps strict ring dips

- 10 AFAP pushups

- rest 3 min

 

MetCon Finisher

- 500m row for time

 

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Tuesday
Nov092010

Wednesday November 10, 2010

Jamie hitting his split jerk.

 

*C.A.T. double day

 

Class WOD (C.A.T. DD WOD #1)

ROMIK

- Wall of death or pigeon, you choose.

- shoulder ext. stretch (reaching behind you, like in a ring dip, but w straight arms)

- pain ball on shoulders if you've got issues

- front rack stretch or similar (think - help for getting ears to show in front of arms on OH movement)

 

MetCon/Strength

"JT"

21-15-9 rep rounds for time of:

- HSPUs (head to the ground!)

- ring dips (biceps/shoulders to the rings, and full lockout at top!)

- push-ups (chest to ground, seriously.  NOT belly button to ground.  LEAVE NO DOUBT!)

*Okay peeps, I realize this workout can get brutally hard in the muscle stamina category, but PLEASE DO NOT CHEAT LEGIT ROM! These could be the most bastardized 3 movements in CrossFit, so the coaches will be watching closely today for full ROM, especially to earn a deserved "Rx" next to your score.  If you do not hit full range on EVERY rep, and it is not repeated, then your workout is NOT Rx!  Now go get 'em.

 

Compare to April 13, 2010 or November 20, 2009

 

Finisher

- 500m row for time; set a new PR

 

C.A.T. double day WOD #2

"Race thyself to race others"

- Start at Cadence, run down University (towards town) as far as you can in 10 min.  At exactly 10 min, stop in place and rest 2 min.  Then turn around and run back (for time) using the same route.  Your score is how far you got (so take a mental note at the turn around), but here's the deal, it only counts if you make it back in UNDER 10 min.  So you must go faster on the way back.

*If you get to Main St. in under 10 min, turn right and continue, turning right again on N. Santa Cruz if necessary.  Then just retrace your path on the way back... and yeah, you probably win.

*Yes, it's a race, but be careful of traffic.

 

Post results and thoughts to comments.