Endurance:
Bike 4:00 at 6:00 average pace
Rest 2:00
Row 4:00 at 6:00 average pace
Rest 2:00
Run 400m for time
Rest 2:00
3 rounds for total run time and pace maintenance quality
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I missed the 6 min row test, so I completed that today, then did one round of the wod.
6 min row test
Avg 2:02 /1470 m/ 28 s/m
1:30 splits:
1:57
2:05
2:09
1:57
Next time start a little slower the 1st split, then back off to 2:05-2:06 2nd and 3rd splits.
Boone, Hauger and I were so close Jimmy said we need to be on a rowing team together! Haha!
Team Boone Haug Sage Rowing Team YAAASSSS!!!
Strong work sis!!
Round 1 – 59 cal bike, 202 row
Round 2 – 58 cal bike, 203 row
Round 3 – 58 cal bike, 202 row
Targets were 60 cal bike, 203 row
Did not do run
Caught the Crossfit sneeze!
I’ve heard of CF cough, but Cf sneeze?! What is this you speak of? Hahahaha!
50 cal bike for time will clear that sneeze right up. 😉
Round 1 – 68 rpm, 1:47.5, 1:59
Round 2 – 68 rpm, 1:49.2, 1:56
Round 3 – 65 rpm, 1:52.5, 1:51
I liked this workout. Legs got a bit toasty on the bike and row. I can run faster but recovery from run takes too long. I need to work more conditioning like this.
Kicked butt Henry!
Round 1
55 rpm/2:13/1:57
Round 2
54 rpm/2:21/2:02
Round 3
52 rpm/2:23/2:05
I felt like I started off at a good pace, but had a hard time keeping that pace. I probably should have backed off a little on the first round. Will work harder next time to maintain that pace.
You have a strong engine girl!
Goal paces 61rpm/2:02 row
Round 1: 62rpm/2:02/1:52
Round 2: 62 rpm/2:02/1:50
Round 3: 61rpm/2:02/1:51
This pacing work on the machines is great!
25 cal/2:05/1:39
25 cal/2:05.7/1:44
21 cal/2:11.8/1:56
Didn’t count rpms but rounds 1 and 2 should’ve been spot on around 58 with rd 3 being closer to 54 I think
23
203.2
1:48
55
213.2
1:55
Row test 204.4
Ben! Great to see you posting! 🙂
Goal paces:
Bike: 70 rpm; Row: 1:46
Round 1: 69-1:45-1:37
Round 2: 71-1:46-1:43
Round 3: 67-1:52*-1:48
Total run: 5:08
*on round 3 row, with 25 seconds left, rower gears lost hold and handle slammed into my shin. I lost trust in the rower from that point on and didn’t pull hard at all. Need to have rower looked at.