Rowing

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Times: 1:47.9; 1:55.1; 1:54.1; 1:55.9

These were more tiring then they seem...

jp

WOD - Crossfit Assessment

I'm on the road with Marco and we got hooked up with the guys at Crossfit Ft. Meade.  They have snagged a small basement to do their workouts and other then the asbestos it was a nice box.  They let Marco do today's work out (Fran), but wanted me to do an assessment.  We later found out it was from Crossfit LA baseline assessment that consisted of 500m Row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups.  I did it in 6:40ish which put me squarely in the 'amateur' category. 

We are going back on Thursday morning, not sure what their programing has in store, but we shall see.

jp

10

Endurance WOD - 3x(250/500/700)

From Thursday...

As Rx:

C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

I programed the machine for 1 min, 2 min, and 2.5 min rest for each of the respective legs.  Seemed to be pretty close.

I was very tired.  Felt emotional drained from the work out.

jp

Endurance WOD - 6x500m 2 min rest

Endurance WOD as Rx
For time:
6x 500m rowing w/ 2 min rest.

As completed at hotel gym:

6 x 500 rowing w/ 2 min rest.

I forgot to run total time, but my average was 2:02.5 for each 500 m, so I'm calling it

12:18 + 10 min of resting for 22:18

jp