Rowing 500 m for time on the C2 can be painful and nausea-inducing. So we do it from time to time. For the past year+, Andy (130.7), Jason (130.4), and Gene have all been flirting with the 1:30 mark.
Tonight, we decided to have one last go for 2006.
Fueled by Rachel’s Christmas cookies, Andy dropped more than 2 seconds off of his time. So the new house record is 1:28.5. Just to rub it in, he followed that up with a 1:29.6 less than 10 minutes later.
The moral of the story: eat your cookies!
500 m for time (x 2)
kb goblet squats kb 1 arm SN + OHS (1+3) x 3 each arm
"Circle of Pain" style: kb press (rest in rack position) 1-5 each arm kb clean and push press (rest at arms length) 1- 5 each arm
Dynamic warm up (including the ever-popular animal walks)
Partner warm up: A. Row 300 m while partner does 2 kb rack hold, switch B. 2x32kg kb Farmer walk (60 m) while partner does 15 wall ball (20#) and then GHD situps until done C. drag 140# sled (60 m) while partner does 15 x 24kg kb swings, then 20# slamball until done. *added extra 55# to sled for Andy*
MetCon tonight— 40, 20, 10 reps for time of:
65# push press jumping pullups pushups squats
Times ranged from 8-12 minutes
Celebrated the re-appearance of Nick tonight after an extended work-induced hiatus. Good to see you, NIck!
Just to prove he could, and to make the rest of us feel inadequate, Jason C. decided to open the morning up by performing 15 x bodyweight overhead squats. And he made it look like he could have done 20. Very impressive feat of strength and stability! If you don’t believe me, try it sometime…
The rest of us warmed up on the agility ladder, then did hurdle hip mobility.
Partner-assisted (holding feet) planche, side plank.
Manual resistance leg curls.
Did some ab work: seated MB scissors pass, MB pullover crunch, jackknife situps, MB russian twist, sledgehammer.
Some lower body plyo work: 10 x Tuck Jumps 10 x 2 leg hops for speed 10 x 2 leg hops for height 2 leg hops for distance (30’ in as few hops as possible) 8 x 1 leg hops for speed 8 x 1 leg hops for height 1 leg hops for distance (30’ in as few hops as possible) 8 x split leg squat jumps (each leg) 16 x cycling split squat jumps
Partner challenge pullup and ring dip ladders
1 pair (e.g., “A” and “B”) start hanging on pullup bar. A performs 1 dead hang pullup, then B performs 1, then 2 reps and 2 reps, etc., until unable to continue. Second pair immediately gets on the bar, does same. 3 rounds.
Ring dips worked the same way, must rest in the locked out position. 3 rounds.
Finished with a exercise medley. For time:
Pull sled + 75# (Andy used 115#) forward 30’, then backward 30’. Run 200 m Flip big tire x 4 75# Barbaccios
Everyone went through twice, times were ranging from 2:30’s.
Played around with handstand/HSPU with hands on the floor, using dumbbells to elevate the hands a few inches, and also the parallettes to get full ROM. It’s somewhat ironic, but Andy is now doing full-range HSPUs pretty well, and Rachel is now where Andy was 6 months ago.
The workout tonight was a fun one inspired by a Gym Jones workout (www.gymjones.com). We set up 4 stations, with 4 minutes of work at each followed by 1 minute of rest. Each station had a primary exercise that was performed to failure (or until distance was reached with rowing), and then a secondary exercise which was performed for the remainder of the interval.
One time each of:
95# SPHP followed by sledge hammering the tire
Row 500 m followed by walking lunges
55# push press followed by broad jump (Beck’s) burpees
We are excited to let you know that we are upgrading our website, and should have the new one up and running within the next month. We will also be creating a new blog. Archives of this blog will be available to view on our new site.