Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for 1k row

WOD #325 – 1 March 2011

W/U: 10 min @ 1 min (2 hangpowersnatch, 4 hollow rock, 15 sec HSH)

WOD: Row 1000m
100 Double Unders
50 Jumping Pull-ups
40 Wallball (12/8)
30 KB Swings (35/25)
20 Burpees
10 Pull-ups – scaled to 2 purple bands
Run/Row 1000m (opted to row)

time = 24:28

notes:  I need to learn to DU.  Closest I came to puking in over a year.

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WOD #174 – 25 May 2010

W/U: group sprints, 2x(run 1 lap, row 200m, 10 KB, 10 pull ups, 20 DUs)

WOD: For Time:
Run 800m
Row 1000m
50 KB Swings (1.5/1)
50 Box Jumps
200 Double Unders – scaled to 100 DUs

time = 23:26

Notes: First time I have done DUs as 1-2-1-2-1-2 instead of 1-1-2-1-1-2.  Big day.

WOD #132 – 18 February 2010

W/U: 2x(15 KB swing 10#, 15 sit ups)

WOD: 1000 m row = 4:17

Hang Power Clean 1-10-1-20-1-30
65-35-75-45-85(PR)-55-90(F)-90(F)

1/2 Tabata HSPU

Notes: didn’t have a PR for HPC, so didn’t know where to start.  Next time go heavier on the high reps. 2nd WOD at CrossFitFlexGym in Golden, CO.

WOD #128 – 13 February 2010

W/U: group sprints, dynamic stretch, gymnastics

WOD: For Time:
Row 1000m
50 Pull-ups (scaled to 8 x 5)
100 Push-ups (scaled to 8 x 10)
150 Squats (scaled to 8 x 15)
1000m Row

time = 22:35

Notes: would not have had a problem finishing this workout except time ran out.  Probably would have taken me a solid 30 mins.

WOD #126 – 9 February 2010

W/U: 3x (tumbles, ankle holds, squat L-sit, groin stretch), group sprints

WOD: Jackie
1000m Row (damper on 4)
50 Thruster (45lbs) (scaled to 35#)
30 Pull-ups (blue band – kipping)

time = 14:37

Notes: this was my first attempt with kipping pull-ups – thanks to Jen N and her endless patience!  Paleo diet Day #31…4 days left.

WOD #123 – 5 February 2010

W/U: group, dynamic stretch, shoulder raises, walking lunge, row

WOD: 5 Deadlift (295/195) (scaled to 145#)
15 Burpees
5 Deadlifts
30 Box Jumps (20/20) (scaled to step ups)
5 Deadlifts
75 Double-Unders (scaled to 40)
5 Deadlifts
Row 1000m

time = 15:15

Notes:  I was so down about this WOD, it affected me all day.  I had to scale everything and felt like hell.  My thighs were toast.  Got queezy on the row.  It’s days like this that make me wonder if this is all the better I am going to get – totally average fitness.  UGH.  Paleo diet Day #27.

WOD #105 – 8 January 2010

W/U: group

WOD: 5 rounds for time:
2 Back Squats, (70% 1RM) (scaled to 105#)
4 Weighted Pull-ups, 35/strict (blue bands)
8 Dips (negatives)
Row 1000m
Only do one 1000m row at the end of 5 rounds

time = 14:49