August 30, 2013

Friday 130830

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

Compare to 120811.

Spencer_Mongolia_th.jpg

Enlarge image

Spencer Tilove, Tavan Tolgoi, Mongolia.


Announcing the Team World Roster for the CrossFit Invitational


"A First Timer" with Alessandra Pichelli - [video]

Posted by Pukie at August 30, 2013 5:00 PM
Comments

Which one is most cardio intensive?

Comment #1 - Posted by: Berman at August 29, 2013 5:53 PM

@Berman
The one you exert the greatest effort on.

Comment #2 - Posted by: dfw at August 29, 2013 6:07 PM

I'd venture to say either running 10 x 400m or swimming 10 x 100m for time would be the most cardio intensive.

Decisions, decisions...

Comment #3 - Posted by: Glorybelle (F/44/5'5/134) at August 29, 2013 6:24 PM

500m row - 1:47
500m row - 1:46
500m row - 1:51
500m row - 1:55
500m row - 1:55
1000m bike - 1:50
1000m bike - 1:42
1000m bike - 1:45
1000m bike - 1:41
1000m bike - 1:39


Comment #4 - Posted by: Brett (25/M/188cm/77kg) at August 29, 2013 6:44 PM

The Mongols wear gloves?

Comment #5 - Posted by: jimmy at August 29, 2013 7:03 PM

Rowing 500m x 10 FOR TIME will make me puke so much quicker than any of the others.

Rowing/swimming sounds fun.

Comment #6 - Posted by: Gavin at August 29, 2013 7:12 PM

I intend to alternate runs and rows...won't push too hard, since I want to be on my game for the Hotshot 19 workout on Saturday.

Comment #7 - Posted by: Jim R. 50/5'8"/160 at August 29, 2013 8:02 PM

Jimmy @ #5...

Only when they match their Mongolian purse....

Comment #8 - Posted by: nedamarella at August 29, 2013 8:27 PM

We used to do this one in HS back in the day. We had to keep the 400's under 60 seconds. 30 years later I'm going to be struggling to keep them under 90 seconds, but that's the goal. Thanks for posting this one. I look forward to the challenge tomorrow morning.

Comment #9 - Posted by: rob at August 29, 2013 9:35 PM

M/44/188cm/98kg - 400m run x 10

1:19
1:19
1:20
1:19
1:20
1:20
1:21
1:21
1:20
1:17
They all hurt but the last one almost ended with an involuntary bowel movement.

Comment #10 - Posted by: Darren Savickas at August 29, 2013 10:31 PM

Where is the Mongolian purse to match his gloves?

Comment #11 - Posted by: Mike R at August 29, 2013 11:34 PM

Run 400m
1:35
1:36
1:36
1:36
1:38
1:39
1:38
1:36
1:39
1:39

Comment #12 - Posted by: gb 46/m/71"/185# at August 30, 2013 3:15 AM

row 10 times. in "rest" i did 20 push up´s...
it work´s!

Comment #13 - Posted by: Tomas Richter aus Germania at August 30, 2013 3:26 AM

F/51/5'6/120
Couldn't figure out the timer for this one
First 5 row
Last 5 run
About 2:00 - 2:15
Don't no how you guys go so fast I need a lot of work

Comment #14 - Posted by: D.S. at August 30, 2013 4:05 AM

Did the Hotshots 19 today... RIP... Thank you for your sacrifice.

6 Rounds For Time

30 Squats
19 Cleans 135#
7 Strict Pull-ups
400m Run

41:44Rx

Comment #15 - Posted by: Newmann at August 30, 2013 4:06 AM

"Hotshots 19"

Six rounds for time:
30 Squats
19 Power Cleans, 95#
7 Strict Pull-ups
400 meter Run

46:37

Comment #16 - Posted by: Joe Northside m/34/70"/195 at August 30, 2013 4:58 AM

20 minutes on Kipping pull ups there coming
Strict hspu 5 sets of 5

Comment #17 - Posted by: D.S. at August 30, 2013 5:14 AM

10 x 500m Row, 2" rest
1:40.0
1:40.0
1:41.0
1:43.5
1:44.5
1:44.6
1:43.7
1:43.1
1:44.0
1:42.2

Comment #18 - Posted by: m/43/71"/185 at August 30, 2013 5:16 AM

tailor made for triathlete in training!

Comment #19 - Posted by: Mazz at August 30, 2013 5:17 AM

1:25 average

Comment #20 - Posted by: Tyler Scott at August 30, 2013 5:21 AM

Row/ run results in filter

Comment #21 - Posted by: D.S. at August 30, 2013 6:06 AM

No method of measuring distance on my bike trainer, so I did set intervals.

2:00 work / 2:00 rest x 10

Comment #22 - Posted by: EricS M/33/5'10/175 at August 30, 2013 6:13 AM

10x500m row
39:25

Comment #23 - Posted by: Kent at August 30, 2013 6:17 AM

M/31/5,8/190

Hotshots 19

38:15 rx'd

Comment #24 - Posted by: david at August 30, 2013 6:20 AM

~400m run - thru field around mailbox and back
1:32
1:34
1:33
1:34
1:37
1:43
1:48
1:41
1:39
1:33

Comment #25 - Posted by: DLong (M/38/5'10"/185) at August 30, 2013 6:36 AM

10 x 500 row

1:59
2:05
1:50
1:48
2:01
2:01
1:56
1:55
1:54
1:58

//2 dedicated swedes

Comment #26 - Posted by: Fjelk at August 30, 2013 6:44 AM

Swim, Swim @ 1:25 each
Row, Row @ 1:40 each
Bike, Bike, Bike @ 2:30 each
Run, Run, Run @ 1:15 each

Comment #27 - Posted by: Jon-David at August 30, 2013 7:21 AM

ten spints maximum effort, didn't measure exactly how far each one was, started with about 800M, 400M, 200M, 100M.....got shorter and faster towards the end.

Comment #28 - Posted by: M/36/176/5'11" at August 30, 2013 7:50 AM

pack, 8 rds of 500 m row; 1:51/1:57/1:51/1:58/1:58/2:02/1:57

Comment #29 - Posted by: RussA at August 30, 2013 7:52 AM

Row-1:59.8
Row-1:46.5
Row-1:47.4
Bike-2:20
Bike-2:16
Bike-2:11
Swim-1:55
Swim-2:15
Swim-2:14
Swim-2:13

Comment #30 - Posted by: BW at August 30, 2013 8:20 AM

What about taking breaks? Been going since February keeping to the 3 on 1 off with multiple WODs on some days. Been tiring easily lately and I keep tweaking my back. Advice anyone?
M/35/5'11"/180

Comment #31 - Posted by: Joey at August 30, 2013 8:25 AM

3x 2 min biking 30kph
3x 400 m run 1:46 (average)
4 x 500 m row 1.46-1.50

nice one!

Comment #32 - Posted by: RJ at August 30, 2013 8:40 AM

Comment #27 - Joey

Listen to your body and take a break. Take 5-7 days totally off. You will be amazed at how good you will feel!

Comment #33 - Posted by: David T., M/54/5'8"/180 at August 30, 2013 8:44 AM

Comment #27 - Joey

Regarding your workout regimen - from the symptoms you mention, you need to reduce some so that you have enough recovery time. Do you do a multiple WOD once every other cycle or so? If so, you are doing 7 WODs every 8 days (averages .875 WODs/day). You might try a 3-on-1-off-2-on-1-off scheme, with only one multiple WOD every other scheme. That would give you 11 WODs every 14 days, and is a 10% reduction (.785 WODs/day). Might be enough to make a difference. Recovery is critical to sustained performance and injury avoidance.

Comment #34 - Posted by: David T., M/54/5'8"/180 at August 30, 2013 8:53 AM

Thanks. I know that I have been needing sometime off. Just didn't want to punk out. Going to finish out the weekend and take a week off starting Monday

Comment #35 - Posted by: Joey at August 30, 2013 9:01 AM

Kept it moderate today so I can do Hotshots 19 tmw.

6 rows: 1:50, 1:49, 1:49, 1:54, 1:52, 1:51

4 swims each approx 3:45. Learning combat side stroke and did all swims that way. Not proficient yet.

Comment #36 - Posted by: Bill M. m/48/5'3"/135 at August 30, 2013 9:28 AM

Cycle 21 done. Loved the swim!

Comment #37 - Posted by: Franiel at August 30, 2013 10:02 AM

10x 500m Row

1. 1:38.8
2. 1:43.5
3. 1:52.1
4. 1:45.0
5. 1:48.7
6. 1:48.2
7. 1:49.7
8. 1:52.3
9. 1:51.6
10. 1:50.8

#EveryDayFit

Comment #38 - Posted by: Christopher Borders at August 30, 2013 10:10 AM

Today is my rest day from running so I picked the 10 x 500m row. Much tougher than I'd expected.

@Gavin, thought about what you'd posted and now I agree.
2:17
2:17
2:22
2:15
2:19
Contemplated switching to running, but stuck it out
2:13
2:12
2:12
2:12
2:10

Comment #39 - Posted by: Glorybelle (F/44/5'5/134) at August 30, 2013 10:20 AM

Run: 1:53 1:42 1:38 1:33
Row: 1:44(then 20 min break for med call) 1:44 1:43 1:46
Run: 1:35
Row: 1:51
Was only planning on doing 4/4 of run/row, then said screw it and finished out the 10. Deliberately started a little slow on the runs since I haven't been running much for the last 6 months.

Comment #40 - Posted by: ScottMacArthur at August 30, 2013 11:13 AM

m/41/6/200
500m Row
159, 155, 159, 154, 159
157, 157, 157, 159, 149

f/31/501/150
206, 155, 151, 154, 159
156, 202, 202, 156, 146

Comment #41 - Posted by: Jeremy A. Olive at August 30, 2013 11:46 AM

m/41/6/200
500m Row
159, 155, 159, 154, 159
157, 157, 157, 159, 149

f/31/501/150
400m Run
206, 155, 151, 154, 159
156, 202, 202, 156, 146

Comment #42 - Posted by: Jeremy A. Olive at August 30, 2013 11:46 AM

2013-08-30: 20:07..row.
2012-08-11: 19:29..row.

Comment #43 - Posted by: gs at August 30, 2013 11:51 AM

New to crossfit, didn't understand I had take time on each round, but time for 4 km (without the breaks) was 00.19.30 :-)

Comment #44 - Posted by: Safira9800 at August 30, 2013 12:03 PM

5 rounds of row 500m
5 rounds of run 500m
146
146
146
150
153
200
150
150
150
139

Comment #45 - Posted by: Jesse at August 30, 2013 12:11 PM

10 rounds on bike
2' 20" +/- 10" for all 10'ish
(dodging cars, red lights and pot holes)

Comment #46 - Posted by: David at August 30, 2013 12:26 PM

"Hotshots 19"

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

48:24 rx

Comment #47 - Posted by: gb 46/m/71"/185# at August 30, 2013 12:52 PM

10 rds of run - Range from 1:38-1:43
5 rds of swim - Range from 225-2:33 - So Slow!!!

Bike has flat tire so no tri for me today....I think I'll have a Bud Light Lime instead:)

Comment #48 - Posted by: Energizer Bunny at August 30, 2013 12:58 PM

Row as Rx'd.

1:45
1:46
1:44
1:46
1:42
1:42
1:46
1:42
1:48
1:40

Comment #49 - Posted by: Simon Boote M/42/80kg/6' at August 30, 2013 12:58 PM

400m runs x 10
1:33
1:31
1:33
1:33
1:32
1:31
1:37
1:30
1:32
1:29

Comment #50 - Posted by: Trevor 28/5'10"/192/M at August 30, 2013 1:25 PM

Swam for the first time in a ywar (after swimming most my life). Did well, only thanks to crossfit!

Ranged between :59 to 1:05 for the 10 rounds. Took a 1 min break bwtween each to reduce time.

Swam 100 yds.

Comment #51 - Posted by: Sean at August 30, 2013 1:32 PM

@Glorybelle, nothing makes me feel more ill then a fast rowing piece. So,etching about the pulling and not catching my breath. Glad you endured it.

Comment #52 - Posted by: Gavin at August 30, 2013 1:39 PM

@Joey #27, try WODs on Monday, Tuesday, Thursday and Friday.

That gives you Sunday and Wednesday off. Also Saturday off to do something active, but not a WOD. Do NOTHING on Sunday and Wednesay. Not even 10 push-ups.

Remember, the body gets stronger through recovery and rest, not through the WOD. That's where it breaks down and weakens us.

In that light, you should be sleeping a minimum of 8 hours each day. Take naps if you can. That cures almost everything.

Between the sleep and the above schedule, you'll start seeing new PRs every week on workouts.

Comment #53 - Posted by: Gavin at August 30, 2013 1:43 PM

Row: 2'09" (00':00" - 02'09")
Run: 2'34" (04'20" - 06'54")
Row: 2'39" (08'54" - 10'53")
Run: 3'08" (12'53" - 15'21")
Row: 2'12" (17'21" - 19'33")
Run: 3'07" (21'33" - 24'00")
Row: 2'05" (26'00" - 28'05")
Run: 2'19" (30'05" - 32'24")
Row: 2'00" (34'24" - 36'24")
Run: 2'26" (38'24" - 40'10")

Total: 40'10"

Very Good!!

Comment #54 - Posted by: Matheus Carvalho at August 30, 2013 3:30 PM

45 Pull-ups for time
2:54

100 Double-unders for time
2:26

400 meter run
1:35

Comment #55 - Posted by: Joe Northside m/34/70"/195 at August 30, 2013 3:40 PM

M/23/5'11"/186.4

ROW

1:50.4
1:43.8
1:50.5
1:55.9
1:54.5
1:52.6
1:54.0
1:55.9
1:55.6

did RUN last time. really wanted to do swim, but wasn't feeling 100% for that.

Comment #56 - Posted by: Miles Forks at August 30, 2013 3:57 PM

Since I'm doing CrossFit Strength Bias, and since school started this week, I'm doing WODs in a wonky order. So...

"Dobogai," scaled to
Seven rounds for time of:
8 bar Muscle-ups
22 yard Farmer carry, 35 pound dumbbells

12:31

Could have gone heavier with the dumbbells.

Comment #57 - Posted by: BC (27/M/5'9"/140lbs) at August 30, 2013 3:58 PM

Rest Day
Être prêt
M/55/6’/215

Comment #58 - Posted by: Pete In Sun City at August 30, 2013 4:45 PM

10 x 500m row as Rx'd
1:44.8
1:43.0
1:42.1
1:40.1
1:43.6
1:43.5
1:44.8
1:46.6
1:44.4
1:44.6

Comment #59 - Posted by: phill 37°21'41"N 118°23'43"W at August 30, 2013 5:10 PM

Only Did 5 Rds Of Run Way To Hot Outside
1:17
1:22
1:22
1:22
1:24
Ready For Tomorrow

Comment #60 - Posted by: Ryan Rankin at August 30, 2013 5:50 PM

"Hotshots 19"

R.I.P.

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps scaled down to 65#
7 Strict Pull-ups
Run 400 meters

38:20

It was my first time doing reps for power cleans so kept the weight down to really work on form. Glad I did it was a great work out and made improvement on the power cleans.

M/45/5'6"/142#

Comment #61 - Posted by: Tom G. at August 30, 2013 5:56 PM

Row
1:57
1:56.6
1:56.2
1:54.3
1:55.1
1:57.7
1:55.1
1:57.6
1:55.2
1:52.9

Comment #62 - Posted by: Jake Kiddoo at August 30, 2013 6:01 PM

kept 1:50 / 2:00 split on all rows

Took15 min to find 1 rep max on oh squat

245x 1 max

Comment #63 - Posted by: hollyhog at August 30, 2013 6:48 PM

row
1:52
1:51.8
1:53.9
1:53.4
1:53.5
1:54.2
1:55.1
1:55.5
1:57.7
1:53.5 s/m prom 29

Comment #64 - Posted by: lucio1928/41/182/95 at August 30, 2013 7:00 PM

Alternating run and SDHP for rows for lack of any other equipment. One minute rests between sets.

Run 1:52
Row 1:39
Run 1:45
Row 1:35
Run 1:42
Row 1:37
Run 1:42
Row 1:43
Run 1:42
Row 1:42

F/42/127/5'9"

Comment #65 - Posted by: Trina at August 30, 2013 8:00 PM

row
Low 2:00
High 2:14

Comment #66 - Posted by: TK (M/44/5'9'/175) at August 30, 2013 8:30 PM

Rower 10x500m:
1:54
1:57
1:58
2:00
2:00
2:08
2:01
2:00
2:08
1:54

Comment #67 - Posted by: Gavin at August 30, 2013 8:53 PM

Forgot to mention strength workout before the rows.

Power clean 3x5 @ 140#, then worked up to my PR of 160#. Felt good so kept going and set a new PR of 172#.

Comment #68 - Posted by: Gavin at August 30, 2013 8:55 PM

Row 10 x 500m

2:01
2:03
2:16
2:05
2:19
2:15
2:20
2:17
2:28
2:14

Comment #69 - Posted by: Jokin at August 31, 2013 2:41 AM

Row 10 x 500 m
1:35
1:46
1:45
1:48
1:48
1:48
1:48
1:49
1:48
1:47

Comment #70 - Posted by: Fred 39/176/78 at August 31, 2013 5:23 AM

Deadlift 5-3-1; 245, 275, 310

WOD: 400m run x 10, 2 minute rest intervals;
86
86
85
84 x 6
82

800m warm & cool. Humid, wet conditions on track.

Comment #71 - Posted by: ART/M44/5'5"/150 at August 31, 2013 6:58 AM

Run
Row
Bike
Row
Run
Bike
Run
Row
Bike
Run

Each round took around 2:05-2:30
2 min rests in between rounds

Comment #72 - Posted by: Kristina f/30/5'2"/119 at August 31, 2013 7:14 AM

10 x 500 m row
29 min total

Comment #73 - Posted by: Greg at August 31, 2013 9:03 AM

M/34/6'1"/185

Run 400 m x 10

1:27
1:24
1:18
1:17
1:17
1:17
1:15
1:16
1:15
1:14

Comment #74 - Posted by: Joel Pitney at August 31, 2013 10:07 AM

Bike 10 x 1000m

2:33
2:31
2:26
2:23
2:27
2:28
2:34
2:34
2:32
2:27

Comment #75 - Posted by: Alex M/23/6'0"/183 at August 31, 2013 10:08 AM

Run 1:21
Row 1:44
Run 1:23
Row 1:51
Run 1:24
Row 1:56
Run 1:26
Row 1:56
Run 1:28
Row 1:54

Comment #76 - Posted by: myles456 at August 31, 2013 10:11 AM

alternated row 500M and 1/4 mile runs with 1 minute rest between. 28:30

Comment #77 - Posted by: Bells at August 31, 2013 10:41 AM

Bike 10 rounds at 1,287 meters/.8 miles
1:20
1:13
1:08
1:10
1:12
1:13
1:11
1:12
1:16
1:07

Comment #78 - Posted by: MAGNUS 27/5'8"/155-160 at August 31, 2013 10:41 AM

One of the toughest WODs I've completed to day but worth every minute of my sweat and pain.

52:13

Comment #79 - Posted by: Ernest at August 31, 2013 3:23 PM

run 400m
row 500m
bike 1600m
run 400
row 500
bike 1600
run 400
row 500
bike 1600
run 400
great workout!

Comment #80 - Posted by: mike 43/6'3"/218 at August 31, 2013 4:25 PM

3 mile run
21:10
then
30 K's to E's
25 PushUps
Need to do WOD Next time.

Comment #81 - Posted by: dyagg at September 1, 2013 5:50 AM

M 43/185/6'
Row then run. Total time 36.47 including rests.
2.02
1.42
2.24
1.41
2.07
1.39
1.57
1.36
1.55
1.38.

Comment #82 - Posted by: Mike at September 1, 2013 6:13 AM

m/33/6'4"/225
Playa del CArmen,MX

run 400 1:29
row 500 2:18
run 400 1:29
row 500 2:13
row 500 2:15
run 400 1:27
row 500 2:03
row 500 2:03
run 400 1:28
row 500 1:55

+ 5 round of:
5 bench press 100 lb
5 ring row
5 goblet squat 15 lb
10 sit ups

Comment #83 - Posted by: frederic at September 1, 2013 11:12 AM

10 x's 400m run, went on every 3 minutes
1:26
1:19
1:24
1:24
1:21
1:27
1:24
1:29
1:26
1:27

Comment #84 - Posted by: dave johnson at September 2, 2013 11:28 AM

10 x 400m row with 2 minutes breaks
1:29
1:26
1:27
1:29
1:33
1:34
1:31
1:38
1:40
1:39

F/37/116/5'2"

Comment #85 - Posted by: monia at September 2, 2013 2:44 PM

10x 100m swim w/2min breaks
~40mins total time
2:16
2:09
2:13
2:21
2:25
2:30 (backstroke)
2:17
2:14
2:14
2:16

Comment #86 - Posted by: PW56 at September 3, 2013 8:24 AM

Running, 33:42

Comment #87 - Posted by: Mart M/35/175 at September 3, 2013 11:38 AM

Running

1) 0:01'44.1
2) 0:01'23.0
3) 0:01'27.0
4) 0:01'30.0
5) 0:01'33.0
6) 0:01'38.0
7) 0:01'29.0
8) 0:01'33.0
9) 0:01'35.9
10) 0:01'46.0

Heart rate
avg 164 bpm
max 173 bpm

Comment #88 - Posted by: Mart M/35/175 at September 3, 2013 11:41 AM

Row 500 Meters
1:46
1:48
1:50
1:48
1:53
1:56
1:53
2:02
1:57
1:58

Comment #89 - Posted by: B. Rhaly at September 3, 2013 1:42 PM

m/39/5'9/185
WU in pool.
2.01
2.08
2.13
2.13
2.13
2.13
2.15
2.16
2.17
2.08
Think improvement in stroke helped times compared to last time. Oddly enough, did this workout for first time after getting back from 5 day cruise. Did this time as first WOD after getting back from cruise as well.
8/11/12:
Did all 10 rounds swimming using 25 yard pool.
2.08
2.13
2.16
2.13
2.14
2.13
2.20
2.18
2.22
2.14
First WOD back after week off. Swim was a good way to ease back into it.

Comment #90 - Posted by: jrm at September 3, 2013 7:07 PM

I chose the swim.
Haven't swam for 6 years!!
Didn't keep track of my splits but I kept track of my overall time and calculated what my splits would have been. Averaged 1:30 for each 100 with 2 mins rest between.

Comment #91 - Posted by: Abbi at September 3, 2013 8:53 PM

Total Time: 34:10
500m row x 10 in 20:40
400m run x 10 in 13:30
Alternating with 2 minute break in between each.

Comment #92 - Posted by: Justin M/27/5'8"/144 at September 4, 2013 4:18 PM

run 400m

times inbetween 1min 15sek and 1min 25sek

Comment #93 - Posted by: dck at September 4, 2013 10:09 PM

5 rds of:
run 400m
rest
row 500m
rest

Time: 35:40

Comment #94 - Posted by: Marty at September 5, 2013 4:37 AM

Runx2-rowx2-bikex2-rowx2-runx2
1:14-1:17-148.8-152.6-2:16-2:23-1:50.8-1:52.8-1:25-1:27
36:01 total

Comment #95 - Posted by: mlt at September 5, 2013 3:27 PM

F/44/5'5"/145
10x400 run
2:26
2:24
2:28
2:31
2:35
2:36
2:43
2:44
2:33
2:22
Total 43:22
Good asthma day, legs felt Frankenstein (tight hamstrings)

Comment #96 - Posted by: Traci McP at September 6, 2013 7:39 AM

Swim 10 x 100M. 1 minute rest in between.
1:43
1:52
1:56
1:59
1:52
1:53
1:57
1:52
1:48
1:52

Comment #97 - Posted by: JG at September 7, 2013 12:26 AM

M/41/5'11"/204

10 RFT of:
400m run.
2 min. rest.
(not counting last rest interval).

36:16

Fastest 400m interval: 1:36 (last).
Slowest 400m interval: 2:00 (3rd).

Comment #98 - Posted by: Jose-Luis Morales at September 7, 2013 11:47 AM

Slight twist

5 1/4 mile sprints
1:42
1:44
1:36
1:32
(timer reset, no time on last sprint)
then... 5 1/2 mile mountain bike sprints (with 180 turn around at 1/4 mile)
1:57
1:59
2:00
2:03
1:50

Comment #99 - Posted by: OSV 48M 5'10" 170 at September 9, 2013 5:53 AM

Bike 1000x10

Total: 40:04

Comment #100 - Posted by: mcdontron at September 9, 2013 6:08 PM

7x500m rows...ran out of time in the am
1:53
1:52
1:53
1:53
1:51.9
1:51.8
1:52.0

Comment #101 - Posted by: Jim R. 50/5'8"/160 at September 10, 2013 6:45 AM

shortened version. gonna try to start slower next time and focus on correcting over-stride/heel strike.
400m x 6 rounds:
122
133
135
143
141
124

Comment #102 - Posted by: BenH M/32/5'9/168 at September 11, 2013 11:41 AM

Previous 38:05

Tonight 39:35 both did runs and rows alternating at JC

Comment #103 - Posted by: cleveland at September 12, 2013 3:07 PM

45/m/176cm/72kg

500m row

1:49.7
1:49.4
1:49.6
1:49.8
1:49.4
1:49.5
1:49.4
1:49.3
1:49.0
1:48.3

My modest goal was to stay sub 1:50 in all intervals. Harder than expected.

Comment #104 - Posted by: Memuc at September 13, 2013 8:52 AM

Did alternating run and swim, 5 rounds each.
Swim was done on a 10m pool (10 lengths)

Run = 1:26, 1:26, 1:29, 1:29, 1:28 (1:27.6 average)
Swim = 1:38, 1:41, 1:43, 1:46, 1:41 (1:41.8 average)

Comment #105 - Posted by: Jason H. M/23/5'8"/152lbs at September 16, 2013 1:08 PM

M/37/178/80 KG.
Risultato
Run.
Tot. 13' 39"

Comment #106 - Posted by: Cristian Rollo at September 16, 2013 1:32 PM

33:12

Choose running and had to estimate what 400m on a sidewalk. Can't use this WOD for comparative purposes at all, but still pushed it pretty hard and got the full benefits of the run.

M/28/5'11''/195

Comment #107 - Posted by: Kent at September 18, 2013 9:03 AM

Run 400* 10 with 2 min break

35:01

1:41 400M Pace

Comment #108 - Posted by: CJ at September 18, 2013 1:39 PM

Run x 400m x8rds
1:37
1:35
1:37
1:38
1:40
1:45
1:47
1:50

Comment #109 - Posted by: Jimmy at September 18, 2013 3:56 PM

rowing

1'58"
1'59"
1'58"
1'59"
2'00"
2'01"
2'02"
2'02"
2'04"
1'57"

Comment #110 - Posted by: RAD at September 19, 2013 10:30 AM

Swim:1m30
Bike:1m30
Run: 1m10

Comment #111 - Posted by: Félix at September 19, 2013 6:37 PM

400 m run x 10 rounds (rest 2 mins between)

1:32
1:27
1:30
1:36
1:38
1:40
1:40
1:41
1:38
1:33

Adopted a shorter, quicker stride on last 2 rounds. Tough wod. Hooyah!

Comment #112 - Posted by: Ronnieboy M/50/5'9"/185 at September 21, 2013 5:03 PM

oh ya... At Kelvin High School track (beautiful early fall afternoon)

Comment #113 - Posted by: Ronnieboy M/50/5'9"/185 at September 21, 2013 5:04 PM

Warm up:
Not really, sort of.

WOD:
10 rounds with a 2 minute rest in between of:
Row 500 meters
1:52
1:47
1:47
1:54
1:51
1:48
1:53
1:51
1:52
1:49

Cash out:
800m swim (easy)
500m run (easy)

*goal was to maintain effort to within 3-5 seconds--it got away from me on two rounds 💀

Comment #114 - Posted by: vic* at October 11, 2013 10:38 AM

1.54,1.47,2.00,2.02,2.09,2.07,2.07,2.06,2.06,2.07
As rx'd.....

With a cast on my broken leg...

Comment #115 - Posted by: Dan Neale at October 16, 2013 3:42 PM

2013-11-04: Rowed with SD, Row10k@38:40...my rounds 1:39-:50.
2013-08-30: 20:07...row.
2012-08-11: 19:29...row.

Comment #116 - Posted by: gs at November 4, 2013 4:11 PM

29:40 run rx'd

Comment #117 - Posted by: Tormod at January 6, 2014 4:40 PM

1:33, 1:33, 1:33, 1:33, 1:33, 1:35, 1:34, 1:35, 1:34, 1:34 (all 100m swim) 15.05.14 bigger pool? less practice? older?

1:27 - 1:30 (all 100m swim) 28.11.12

Comment #118 - Posted by: zenoperegrinus at May 17, 2014 12:16 AM

Road bike to/from work

Comment #119 - Posted by: Doug at June 27, 2014 7:31 PM
Post a comment






Remember personal info?