Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for 200m row
WOD #310 – 2 February 2011 – Recovery 50
W/U: 10 min @ 1 min (4 SDHP [15#], 4 BW squat, 4 v-sit, 4 pull ups [blue])
WOD: A1. Press 5-5-5
65(4)-60-60
A2. Weighted Pull-ups
3-3-3-3-3 – scaled to blue band
B. 3 Rounds for Time:
Row 200m
time = 48.1 sec, 47.1 sec, 46.8 sec
hamstring stretch, 20x 45/90 knee passovers
WOD #219 – 9 August 2010
W/U: 3x(10 pullups, 10 spt/ohs, 10 situps, 20 DUs)
WOD: Wendler back squat deload 5-5-5
55×5, 70×5, 85×5
Front Squat 2-2-2-2-2-2-2 (60% 1RM)
55-65-75-85-85-DNF
5 Rounds
1 Set Max Ring Push-ups – scaled to knees
Rest
200m Row
Rest
row 200m = 48.6, ring push ups = 10
row 200m = 46.2, ring push ups = 9
row 200m = 45.5, ring push ups = 9
row 200m = 46.1, ring push ups = 10
row 200m = 45.2, ring push ups = 10
total time row = 3:51, total ring push ups = 48
WOD #205 – 19 July 2010
W/U: 3x(10 SPT/OHS, 10 DB thrusters, 20 sec HSH, 20 DUs)
WOD: Wendler Back Squat 5-5-5…
45×5-60×5-90×5-105×5-120×10
5 Rounds
200m Row
Rest 1 min between rows.
time splits (sec) = 50, 49, 49, 49, 49
Notes: First day of Wendler back squats. First two sets of 5 were warmups. Next three sets are prescribed weights at 5 reps, with the last set as max reps. Was pretty happy to get to 10 reps at 120#.
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