Monday 100125

Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

Post time to comments.

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Big Dawgs
As Rx’d

Women - 95#

The Porch:
Three rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

-or-

Five rounds for time of:

Row 500 meters
135 pound thruster, 4 reps

Women - 95#

Pack:
Three rounds for time of:

Row 500 meters
115 pound thruster, 7 reps

-or-

Five rounds for time of:

Row 500 meters
115 pound thruster, 4 reps

Women - 75#

Puppies:
Three rounds for time of:

Row 500 meters
25-45 pound thruster, 7 reps

Buttercups:
Three rounds for time of:

Row 250 meters
pvc - 15 pound thruster, 7 reps

.

I know the standard sub for rowing is SDHP, but I only have one bar and I’d like to not lose the time switching the weight.  Any suggestions? Running?

Mike D - 24 January 2010 07:57 PM

I know the standard sub for rowing is SDHP, but I only have one bar and I’d like to not lose the time switching the weight.  Any suggestions? Running?

I’d run 400m.

Yeah. Best sub is to choose an alternate like running/bike/whatever you can possibly imagine and do it for the same amount of time it would take you to do the prescribed rowing.

I’ve never rowed before so I’ve got nothing to compare it to.  I work out in my garage.  I’ve got a pretty good set up, but no rower yet.

I suspect I’m not going to go the entire year of subbing SDHPs for rows.  Prediction:  I break down and buy a rower by summer.

are these barbell thrusters or dumbell thrusters? or doesn’t it matter?

Caspar - 24 January 2010 09:33 PM

are these barbell thrusters or dumbell thrusters? or doesn’t it matter?

Barbell unless otherwise specified, or you don’t have one.

Mon midday Deadlifts, pull ups

Pack; interrupted during first set of pull ups by waking baby, so had a bit of a break which probably helped remaining sets. 15-30, 12-25, 9 -15,6-10 3-5. 61kg (about 135lbs). Overall time, excluding the break, 13:17.  Really pleased. Last time I had to do multiple deadlifts it near killed me. So I guess it’s true, what doesn’t kill you, makes you stronger….

Mike D - 24 January 2010 07:57 PM

I know the standard sub for rowing is SDHP, but I only have one bar and I’d like to not lose the time switching the weight.  Any suggestions? Running?

Use a 45lb dumbbell or kettlebell if ya have one for the sdhp’s. Thats what I used to do. My fiance got me a rower for xmas. I love it! I used to hate the sdhp sub!

Deadlifts, pull ups

Scaled for puppies

155 pound Deadlift, 15 reps
20 Pull-ups (Beginner or assisted okay)
155 pound Deadift, 12 reps
15 Pull-ups (Beginner or assisted okay)
155 pound Deadlift, 9 reps
10 Pull-ups (Beginner or assisted okay)
155 pound Deadlift, 6 reps
5 Pull-ups (Beginner or assisted okay)

11:10

This was not good. I have a feeling that last night’s football playoff “unrestricted nutritional intake” didn’t help, but I think the main problem was underestimating the combo of DL and PU: experienced grip failure for the first time. Dialing the DL weight back on this one would have made for a much better workout. Live and learn…

Buy in:
2 sets
500m row, 20kg thrusters x 10, 20 push-ups, 20 sit-ups.

Main Event:
5 sets
500m row
40kg thrusters 4 reps

Time: 17:11

Cash out:
Samson stretch, light core work.

Went light on the thrusters to practice my form.

Double Unders / Back Extension
(couldn’t post on Friday)
CFWU
sub tuck jumps and supermans
7:19

This is my first WOD, so I went puppy;

3 rounds, 500 meters row, 7x 45lb thrusters
10:15

My row time was much faster the second and third, but it was the first time I ever used a rower, so the intensity wasn’t where it should be I’m sure. Either way, it feels great to be on here!

tc

Monday 25-JAN-10

WU:
2xCFWU
Jump Rope - 200 Singles
Jump Rope - 20 D/U

WOD: Scaled for Puppies with almost Pack weight

Row 500 meters (Row splits/500m = 156.5/206.8/206.6)
95# thruster, 7 reps

Time: 11:32

CD:
Slow stationary bike until my heart returned to the inside of my chest - about 6 minutes.

I’ll be doing the Burpees tonight after work.

I’m starting to like Burpees better than rowing, or maybe I just hate rowing more than Burpees??