Hardly seems possible Billie Jo! It is so cold out!!!
"Warm up":
...ok..so it is not really a warm-up...but here goes -
Wattage row
-change Concept II screen to "Watts" with the "change units" button
-Start rowing
-Within 15 seconds of your effort - keep your average Watts (third screen down from top) equal or greater than your bodyweight.
-Hold this "bodyweight" wattage for as long as possible OR 20 minutes - whichever is LEAST.
-Record the amount of time you were able to hold your wattage on the BLOG and on the White Board.
"Mid-warm up":
Deadlift - 10 reps intending to build up to your max weight, then 8 reps at a higher weight, then 6, then 3 then the WOD.
WOD:
1 rep Deadlift
-3-5 minutes rest between efforts
-3 rounds/sets
Post Stretch: Hard Ballistic Stretching!
10 comments:
Held 155 for 3:10. Hard to keep consistant number swings wildly. Did 195 lbs DL for PR. richard
the wattage row I stopped at 5:06, this might have been the hardest warm up ever. Deadlift 325, missed PR at 355
Held 225 on the row for 1:41. A little more difficult than I would have guessed. Personal best on the dead lift at 225#
Wattage row was 4:16 (I think) .... Deadlift 170 lbs!
Tina
PR on deadlift 205
Sure wish everyone (in Nassau County) could/would read this BLOG board. CrossFit works...IF you are patient.....IF you honor the exercise form they have layed out....IF you push for "power" on weight days and push for cardio on aerobic days. Getting your mind wrapped around each day as it's own WOD WILL make you a better athlete. It has to.
Way to go CF'ers. Excellent Personal Records. This is proof. The sky is the limit.
This junk works!
today was good
9:59 on the row
380# DL-PR
Thanks Chris H. For the encouragement, and giving me something to shoot for. Your 435# is awesome!
Thanks Chad, Great work.
Row 2:30
Deadlift - PR 435#
Row was 2:03... Gets me everytime... Thanks Kate and Barry for motivating and encouraging me to go with a higher weight. You knew I had it in me.
PR - 200 lbs. (It really felt good).
Alisa!!! :-) Wow!!! I can't believe it. How long have you been doing CF?
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