Crossfit in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc..hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports
- Coach Greg Glassman

Friday, November 11, 2011

Row Repeats

Warm Up
10 push ups
10 SDHP w/kb
10 pvc good mornings
10 OHS w/pvc
(x2)

Training

30 sec @ max effort
Rest 4 min off rower x 8
(record meters per set, try to achieve slightly more meters per set)

Results
Set 1: 157m
Set 2: 162m
Set 3: 164m
Set 4: 161m
Set 5: 166m
Set 6: 159m
Set 7: 157m
Set 8: 158m
Average: 160.5m

Felt real good about this one. Usually get some bad lactic acid build up during row sprints but kept it to a minimum today. Only thing that started to hurt were my calves, but at least it wasn't the quads. Wish I could have kept it in the 160's but for a 30 second sprint it really comes down to form and I think I could make some small changes to get those numbers up...yet another thing to work on. Excited for the OPT series to kick off tomorrow morning at Redline. Good night of rest, plenty of water, and quality food on the list for tonight and tomorrow.
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)