Come join us at our new location: 6024 S. Sheridan Rd.
CrossFit Games Open registration is live! Click HERE!
All classes are normal. If you can get to the gym, it will be open!
“Galentine’s WOD” this Saturday the 20th at 5:30pm! All ladies invited!
Endurance Skill:
“6-Minute Row Test”
Max meters rowed in 6 minutes
For total meters
Strength:
Back Squat
5@60% of 1-rep max
5@70%
4@75%
4@80%
3@85%
3@85%
For load and quality of lifts
Post results and experiences to comments
I biked instead of row because of my lat.
4,100m / 103 cal
Goal was 70/65/75 rpm
The last 1:30 was more like 70-72rpm.
Quads were getting fatigued.
On strength I worked on paused squats @ 205 for mobility.
1474m
Avg 2:02 pace
2:00,2:06,1:55 split times
SWOD: worked up to 80% with no belt and no lifters
CWOD: 1497 m
2:00 avg pace
Splits: 1:57, 2:04.5, 1:55
(Rowed in lifters, not on purpose, just forgot shoes)
SWOD: worked up to 80% of 245 (208#)
1692 m
Averaged 1:46
Broke up in 4, 1:30 segments: 1:45, 1:49, 1:50, 1:40
Curious to see if next time I can cut 1 second off each!
Back sq:
Built up to 305 for 3. That is 80% of BSQ. However, I used the safety squat bar due to neck issues. I definitely don’t feel as strong with that bar. 🙁
Knee was also buggy. I guess I am falling apart. Lol!
1665 m
Averaged 1:48
1:30 segments – 1:42, 1:52, 1:54, 1:43
Legs were fatigued pretty quick from yesterday’s workout.
2:06 avg
1454m
2:03 avg