Chris G, Dave B & Russ C
1k row
100 sit ups *may anchor feet
rest 10 minutes
100 air squats
1200m run (800m mark and back, 400m mark and back)
*Post weights and times to comments
1k row
100 sit ups *may anchor feet
rest 10 minutes
100 air squats
1200m run (800m mark and back, 400m mark and back)
*Post weights and times to comments
24 comments:
Haha, Book Ends! Bus you have an awesome sense of humor!
WOD: 8:43, 8:49. I found out today air squats and running is not a good combo. First 100 m after the air squats felt like I was going in slow motion. Loved the group spirit! Not deciding to scale the air squats. That motivated me more to bust it to make it under the cap!!
8:05 7:50 GO TEAM ROW FIRST!
Greatest book ever!!!!! Lol
row 1st!
I didn't finish either under the cap.
I would guess 9:05 & 9:10? my legs were a mess!
8:54 - Row 1st
DNF on Air Squats and Run. I am pretty bummed... I needed about 1 car length and the 5 steps to make the cap! I thought I was ok, should have pushed, no reason I did not make it!
Overall I felt pretty good on the run, must be the clean eating and Deer Antler!
Great vibe from the 6am crew this morning!
I def think it's the deer antler. I feel the same way! Yes, 6 a.m. was definitely in the group groove this morning! Glad you all came out on this fantasitc almost fall morning!!! And yeah, def have to book ends on this one...Chris G has it right.
WOD
First time rowing since the mess of Friday night. And first time doing 1000m in a WOD I believe. So it was my first opportunity to use what Josh told me Friday and I also checked out some Crossfit rowing vids for tips. I maintained a nice steady pace and paid attention to form and the 1000m row felt great and finished that part of the WOD with the situps under the cap!! I was next to Josh I. doing the situps and was using him for pace. So he was unknowingly pushing me. Thanks!
The second half with Team Row First!! was killer! Trying to run the first 100m after the 100 air squats was a bit challenging. But once the legs got worked out it was much better. I am very annoyed that I didn't get in under the cap by about 5-10 secs! I would love the take another shot at that one! Very motivating that as a group decision Team Row First decided to go for not scaling the air squats!
So results were 8:20 (row and situps) and around 9:10 (air squats and run)
Very motivating morning!
Lurong WOD level 3
total reps 160 @ 12 minute cap
Brutal WOD
did this with the run first. Hit the 9:00 cap on both "mini" WODs, boo!
1200m run + 77 air squats
100 situps + 827m row
whoa legs and lungs, this was a burner!
1200m run + 73 air squats (DNF)
100 SU + 1k: 7:22
The air squats killed me this morning!
and Lurong WOD I Level III 12:44. Day 3 going less easy than first two. too much working not enough eating.
8:15
After the rest i did the Sq & was able to complete 900 m run in the 9 min
6:51 row/su
7:42 air squat/run
7:46/10:11 come Hell or high water I was finishing the run
DNF in time on either!! 1K row+80 sit ups, 100 air squats+850 m run
UGH..this one killed me.
8:27 in the row and sit-ups
9:08 in the squats and run
8:48- Row/sit-ups
9:00- squats/Run
Only got to 850m in the run part.
10:05 for row part.
I don't mind doing air squats, but running after 100 of them, who dreams up this torture?!?
Row/Situps--7:21
Squats/Run--6:55
Sit-ups are a definite weakness for me.
Love to try this one again, think I got 7:00/6:30 in me.
LOU! C'mon! I thought I was free of you for one day! ;)
I did the run first (run then squats).
6:56. (1 second, Lou!)
Then, I did 7:38 on the sit-ups / row.
8:45 for the row/situps
9:00 for the squats/row
huge thanks to Bus from my calves for letting me sub for the run, and to Nen for coming to yell at me to finish my last row exactly at the cap :D
Happy to see JESS back to coach today!!!! :). Loved the kip work in the warmup - first successful real kips.
Row and sit-ups 8:32
Squats and row DNF, got to 902m
Thanks Jess and Erica for helping me with my rowing form - part of the reason I didn't finish, I was thinking too much!!
Dan, you're funny.
I may miss the 6 am WOD occasionally but I don't take days off. I'll rest when I die!
Tough to compare the two workouts, considering the movements were opposite (you did run then squat) and that you did the two WODS in different order.
I wonder what would have happened if we would have done the same WODS at the same time. Probably would have been mutually beneficial.
Post a Comment