2014-12-08

MONDAY WORKOUT

DRESS WARM FOR THIS ONE AND UNLESS YOU'RE FEELING WORN DOWN FROM THE LAST FEW DAYS DON'T SKIP THIS ONE!

WORKOUT:
500m Row, but it's PREFERRED that you do a 400m Run instead OR a Half Mile Bike
* Almost full recovery between each run/row/bike so perform a new round after 4-5 minutes of rest

Perform FIVE total rounds and keep every round as fast as you can!

POST YOUR FIVE INDIVIDUAL TIMES TO COMMENTS


9 comments:

Rachel said...

Treadmill at home 7mph
Each round 2:15
Hey at least it was consistent!

Colin McDermott said...

1:24, 1:24, 1:26, 1:28, 1:29

Lisa Dempsey said...

1:25, 1:25, 1:25, 1:24, 1:23 paired with Emilie who pushed me!! Thanks, Em.

(And Steve is back! Great job!)

Anonymous said...

1:38 1:40 1:32 1:30 1:30
Dave

Emilie Goldsberry said...

1:23 in round 2 all others 1:22; felt great to Get out and run!

Susannah Dunn said...

1:45(run), switched to rowing due to a "wardrobe" malfunction, rows were 1:55, 2:00, 1:56, 1:51. Ironically that 1:51 was a 500m PR for me. :)

Lisa Dempsey said...

Way to go on your row PR, Susie!

And Rachel--awesome that you got this WOD done on your own. Good job.

Um, Dave...were you sandbagging those first two 400s?? ha ha

CrossFit Hydro said...

Ewwww...

Forgot how much running sucks :)

Skills:
5 unbroken mus
Step ups for glute work x 3ea (30#)
Lateral hand walks and HS holds with elbow taps x:30
3x

Ft squat - Heavy single for the week
- 135,225,255,285,305X, 300 (best I've done since the knee and hip issues started)

Snatch skill... From boxes... Foot work was not going well so super light... 95-115#

400m Sprints...
1:14 (90% warm up)
1:06
1:06
1:08
1:09

I was probably flailing all over the place for the last two... Got really tough...

JVB

Lisa Dempsey said...

JVB, never say running sucks! Are you insane? You're playing into the hands of all the run-haters--don't stoke the fire. Geeze Louise. I'm trying to help them embrace their inner Carl Lewis. Ha ha Showed my age right there. But, hey good job on your 400s.