Friday
Jan302009
M. Can you do that? Want to?
Friday, January 30, 2009 at 10:35AM USA Weightlifting Commercial. Natalie Woolfolk is the lifter. I'll be having a pleasure of coaching side by side with her, Casey, Sage and of course the Man himself Coach Mike Burgener next weekend at Harbor City CrossFit, Melbourne! Just plain awesome!
Warm-up: CrossFit Warm-up 3x10
WoD:
1000 m Row
"Bonus"
100 Abmat situps or 100 GHD sit-ups. Complete in as few sets as possible. Not for time.
Notes: a few important things!
- if you feel you need more after the row is done, you're not digging deep enough and may not recognize the power that is needed to be placed into this WOD.
- recognize that this is a benchmark workout, treat it as one!
- if there are days set aside for PB's, today is the day!
Reader Comments (6)
1K row in 3:35, first time timing myself so I'm not sure if it's a PR, but it did feel like one. Sit-ups were horrible, it took me several sets with an Abmat. Maybe I need to do the "7-Minute Abs".
Sean, I ordered the equipment on Tuesday, it should be in on Monday but has already been rescheduled once and some of it is back ordered. I'll be in Melbourne for Burg's cert next weekend. We'll work out a time if you still want to come down and check out my humble box.
1000 k row 3:32
Rowed the first 500m in 1:31. My best 500m was 1:34. That was not one of the smarter things I have done. The last 500m was rough. Should have used a 1:40 pace.
100 GHD situps in 8 sets. I shoulded have waited a few more minutes before I started.
I still do. I also have a friend who really needs to get in shape and lives in your area. I will try to bring him in for a WOD
1000 m Row 3:55.4
100 Abmat situps -- 5 sets
I felt really tired on the row!
Awesome! I'll see you tomorrow night at the fight and we can talk about it all.
Can't wait to be back. I'll be back monday but friday was another Gainesville work out:
Workout #1
Warm-up with MB Tosses and Lunge Variations
Then:
500M Rowing Test 1:38
A. Partner BB OH Lunge for 5 minutes
P1: BB OH Lunge x 30m 45# bar
P2: Rest
*Hand the bar off to switch
B. 2xKB Front Squat + Box Jump @ 24" (2x30# KB)
10/10
8/8
6/6
4/4
C. Tag Team with Dad Push-ups to 100 (chest to the floor, arms fully straight at top)
P1: Push-ups (AMAP)
P2: Rest
Switch until 100 are completed collectively.
Time: 2:22