Site seems to be pay per view. Is it worth a subscription?

If you are a member at a box you get this for free. It lists all the WODs out there lets you track and analyze your workouts. If all your after is some rowing WODS Ill cut and paste them

Workout 245, Saturday 19th 11:00am

Knew I had a 2k attempt looming all week so took yesterday off to give a little break leading into it. Had slept decently the past couple of nights and eating a ton of food so felt pretty good this morning.

Warmup

Shoulder Band Work
Scap Slides
Stretching

Strength

5 @ Bar
3 @ 40kgs
3 @ 60kgs
2 @ 70kgs
1 @ 75kgs
1 @ 80kgs
1 @ 85kgs
F @ 90kgs (much better attempt than two weeks ago, so there's that. Got it to the hairline)

**** it anyway!

Mobility

Hamstring Band Stretch
Hip Stretching
Quad Stretching
Glute Stretching

Metcon

Did about 500 metres or so to warm up working from arms only through quarter strokes, etc. Put the rower in the corner of the gym turned away from the traffic and took off:

6:38.5 **PB**

16 second PB since last attempt over Christmas.

In a TOTAL Hula Hoop after. Rolled onto the floor and Will had to help me up and implore me to walk around and keep taking in air. Hurt so much, legs felt like jelly. For the row itself I just hung out at ~1:40 and ~21 - 23 SPM throughout and tried to hold on as best I could. Struggled mentally with about 600m to go. Was very winded and hamstrings were screaming at me. Will walked over at that point and talked me over the line.

Pretty happy, it's a decent time. Might have one more go at this distance later in the year but good Christ, flat out it hurts like nothing else.

Must be a US thing? I don't have access anyway. If you could paste some of the rowing WODs that would be great, yes. Bear in mind I'll be focussing on a 500m event, so working on the other end of the scale to yourself.

1. With a running clock, row 20 meters the first minute, 40 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), and the total distance traveled. And zero out any the rest of the distances. Total distances are: round-total meters (meters this round): 1-20(2) 2-60(40) 3-120(60) 4-200(80) 5-300(100) 6-420(120) 7-560(140) 8-720(160) 9-900(180) 10-1100(200) 11-1320(220) 12-1560(240) 13-1820(260) 14-2100(280) 15-2400(300) 16-2720(320) 17-3060(340) 18-3420(360) 19-3800(380) 20-4200(400)
2. As many rounds as possible in minutes of: Row - Death by rowing. Row 10 meters the first minute, 20 meters the second, 30 meters the third and so on. Post total minutes and last distance rowed to score. Ex: 25 minutes 250 meters Post total rounds
3. Row 1 calorie in the first minute. Row 2 calories in the second minute. Continue until you can't complete the required number of calories within the minute
4. Row: 2x1000m 2x500m 2x250m Rest 2 min. after each row
5. First Minute = 10m Row Second Minute = 20m Row Etc... Continue until required meters cannot be completed with one minute. Post toal rounds.
6. With a continuously running clock row one calorie the first minute, two calories the second minute, three calories the third minute, continuing as long as you are able. Post total round

Nice one mate, some good ideas there!

Workout 246, Sunday 20th 10:00am

Warmup

Chin Ups
Stretching

Strength

8 @ Bar
5 @ 60kgs
5 x 5 @ 85kgs

2 x 3 @ 70kgs

Slightly tough, no panic stations though as I was always going to be fatigued after yesterday's effort.

Metcon

9:37, grand.

Workout 244, Tuesday 22nd 17:30pm

Warmup

Pull Ups
Dynamic Stretching

Strength

8 @ Bar
5 @ 60kgs
5 x 5 @ 87.5kgs

These were slightly off, Colm reckons my stance could be narrowed a touch.

3 x 5 @ 70kgs

Metcon

Too many Ring Rows for me. Got five rounds and 8 ring rows done. Pretty hellish.

Workout 248, Thursday 24th 18:30pm

Warmup

Push Ups 5 x 8
Dynamic Stretching
Hamstring Band Work
Shoulder Band Work
Scap Slides
Scap Push Ups

Strength

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
5 @ 130kgs
5 @ 150kgs
8 @ 170kgs

Colm is of the opinion that my hips are now too high in the starting position, though he did note that speed off the floor is good / back stays in starting position / bar path okay / no lumbar rounding. He also thinks I need to be more aggressive with hips through at the finish.

The latter I definitely agree with and needs to be improved if we want that 500lbs this year. As far as the former goes reps feel fast and smooth at the moment but I'll video my next day of 531 and study it a bit.

Metcon

11:41. Arms and shoulders were extremely fatigued by the end.

Workout 249, Friday 25th 18:30pm

Warmup

Chin Ups 5 x 8
Dynamic Stretching
Hamstring Band Work
Shoulder Band Work
Scap Slides
Scap Push Ups

Strength

5 @ Bar
5 @ 60kgs
3 @ 80kgs
5 x 5 @ 90kgs

Some slow reps, and some a little off with the new narrower stance. Can't expect this to feel good the next working day after heavy deads the day before.

Metcon

To be honest, mostly just used this to practice some cleans and split / push jerks as I haven't done jerks in a while. Whatever.

==============================

Coming out of the cinema last night around Cineworld in Parnell St. to find that the back window of Jeff's car had been put in and my bag taken out of the back seat (I know, don't leave a bag in the back seat of the car). Standing at the car fuming when a homeless guy with a can of cider (lovely part of town really) who's been observing us slurs that he saw a lad with a bag around the corner (up by the Parnell Car Park entrance). So I take off sprinting really praying I catch the guy. Now I'm not claiming I'm tough but I was in a rage so it was probably best for all concerned that I didn't catch him.

Got all the way to DIT Bolton street with no sign and there happened to be two Garda walking on the street so I stopped them and asked if they'd take a report. They agree and, as we're making our way back to the car Jeff spots a bag between two parked cars. It is indeed my bag with all the zips, etc open and contents dumped out on the ground.

Picking everything up I realise that my Sennheiser headphones and knitted cap have been taken. However my Adidas lifting shoes and Inov8's are there untouched. ****ers obviously didn't identify them as valuable. Blessed imo! Additionally, Jeff had an iphone in the glovebox that they somehow didn't reach in and take. Window needs to be sorted and there is a scratch on the car but could have been far more irritating.

Workout 250, Saturday 26th 10:00am

Warmup

PVC Pipe Snatch Warm Up

Strength

5 @ Bar
5 @ 40kgs
3 @ 50kgs
3 @ 60kgs
5 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 76kgs

Shoulders fatigued today, the singles were slow and heavy.

8 @ Bar
5 @ 60kgs
6 x 3 @ 75kgs

http://www.youtube.com/watch?v=uj5zn94BAFc

Hmm.

Metcon

Got 4 Presses done in the round of 10. Should have used lighter bells tbh, a little stupid on my part.

Workout 251, Wednesday 30th 18:30pm

Warmup

Push Ups 3 x 8
Dynamic Stretching
Hamstring Band Work
Hip Stretching

Strength

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
3 @ 140kgs
3 @ 160kgs
6 @ 180kgs

Happy with bar speed throughout, though the last two at 180 were a little grindey.

Metcon

11 mins and something. This was really hard for whatever reason, rows were 3:31.x and 3:39.1 so slow.

Getting your **** stolen really sucks. Glad that you didn't lose your shoes.

Keep pushing those back squats, good work.

Workout 252, Thursday 1st 18:30pm

Warmup

Pull Ups
Dynamic Stretching
Shoulder Band Work
Scap slides

Strength

5 @ Bar
2 x 3 @ 40kgs
2 x 3 @ 45kgs
2 x 3 @ 50kgs
3 @ 55kgs

Not strong in that position at all.

Metcon

10:42, no drama.

Cheers dude, as I say was incredibly lucky to only lose what I did.

Squats aren't much of anything yet, will start to get heavy over the coming couple of weeks though.

Workout 253, Saturday 3rd 11:00am

Warmup

Snatch PVC Pipe warmup

Strength

8 @ Bar
5 @ 40kgs
3 @ 50kgs
3 @ 60kgs
5 @ 66kgs (massive grind on the final rep)
1 @ 70kgs
1 @ 75kgs
1 @ 77.5kgs (felt great, smooth and quick)

Part of me wanted to throw 80 on the bar, felt a lot stronger than last week. But no need.

5 @ Bar
3 @ 60kgs
6 x 3 @ 77.5kgs

Felt a little off.

Metcon

12:25, very tough

To explain the second movement, you grip the two bells while doing a burpee, deadlift them from the ground, step on and over the box, turn to face it, lower the bells to the ground, do another burpee, etc. A bit grippy, but a great little metcon overall.

Workout 254, Sunday 4th 10:00am

Warmup

Hamstring Band work
Stretching
Scap Slides

Strength

8 @ Bar
5 @ 60kgs
3 @ 80kgs
5 x 5 @ 92.5kgs

The best squats in a couple of weeks.

3 @ 80kgs

Okay.

Metcon

1:39.4
1:38.6
1:38.9
1:38.1
1:40.1

These were extremely tough. First time doing 500m intervals since the 22nd of February and I've lost some ground.

Mobility

Hamstring Band Work
Stretching

Workout 255, Monday 5th 17:30pm

Planned my day badly and didn't get to the gym until five to six or so. James was nice enough to let me get my strength work in.

Warmup

Scap Slides
Scap Push Ups
Shoulder Band Work
Hamstring Band work
Stretching

Strength

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
1 @ 140kgs
5 @ 150kgs
3 @ 170kgs
3 @ 190kgs

I'm almost afraid to talk about Deadlifts at the moment. Starting to move a reasonable amount of weight each session and I'm breaking the floor easy on the vast majority of reps. Lockout could be more aggressive but the general speed I'm picking things up (things that are heavier) compared to last year is amazing. Touch wood for not getting injured!

5 x 3

3 x 10


Also got the keys tonight to a new place far closer to the gym which should be a big help going forward.

Workout 256, Tuesday 6th 18:30pm

Warmup

Pull Ups
Hollow Holds
Scap Push Ups
Scap Pull Ups
Dynamic Stretching

Strength

8 @ Bar
5 @ 60kgs
3 @ 80kgs
5 x 5 @ 95kgs

Following some good advice from Derek, really focussed on breaking the knees before the hips and my reward were some better squats. Mad that I'm still working out technical kinks but there you go. These were very tough though all the same as I was quite fatigued from the 190kgs pulls from yesterday.

2 x 3 @ 82.5kgs

Need to work on keeping my chest up.

Metcon

Wow, torture. Heart rate gets up there early doors and never comes down. Got the round of 20 finished before time expired and was a mess on the ground. Travelling with work the next couple of days so a rest of sorts.

Workout 257, Friday 10th 18:30pm

Warmup

Chin Ups
Hollow Holds
Scap Shoulder band work
Stretching
Dynamic Stretching

Strength

8 @ Bar
5 @ 60kgs
3 @ 80kgs
5 @ 97.5kgs
3 x 5 @ 100kgs

Big Pete McCarron was in and asked if I wanted to share a rack. Hard to say to no to the gentleman but I lost some focus and divebombed into the hole more than I should.

Metcon

Got three rounds done, whatever.

Workout 258, Saturday 10th 11:00am

Warmup

Snatch PVC Pipe warmup

Strength

6 @ Bar
3 @ 40kgs
3 @ 50kgs
3 @ 60kgs
4 @ 67.5kgs (Failed the fourth rep)
1 @ 70kgs
1 @ 75kgs

Stressful week in work, travel, poor sleep. All contributed to me not feeling massively strong.

3 @ Bar
3 @ 60kgs
6
5 x 3 @ 82.5kgs

Last two sets were the best ones.

Metcon

12:27. Very sweaty.

Workout 259, Monday 12th 18:30pm

Warmup

Left / Right plank holds
Dynamic Stretching
Hamstring Band Work
Shoulder Band Work
Scap Slides

Strength

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
5 @ 135kgs
5 @ 155kgs
8 @ 176kgs

Last set veeery tough, but so it should be.

Metcon

25 wall balls completed in the third round. Hellish, Mark and John encouraged me to grind out a few more reps in the last 90 seconds than I'd have got near otherwise. Wall Balls are very tough for me.

Me too, brother. Nice work there

Workout 260, Tuesday 13th 18:30pm

Warmup

Chin Ups
Dynamic Stretching
Scap Slides
Scap Pull Ups

Strength

8 @ Bar
5 @ 40kgs
3 @ 60kgs
5 x 3 @ 64kgs
1 @ 70kgs
1 @ 74kgs
1 @ 79kgs (got a little sticky above the forehead but was able to get head through and locked out quick enough)

All good. The reps at 64 felt great and fast.

Metcon

3 rounds on the nose. Moved slowly but consistently on the burpees. Didn't want to really push it.

Workout 261, Friday 16th 18:30pm

Warmup

Turkish Get Ups
Scap Shoulder band work
Stretching
Dynamic Stretching

Strength

8 @ Bar
5 @ 60kgs
3 @ 80kgs
5 x 5 @ 100kgs

Working sets were very difficult.

Metcon

Had ~20 seconds to spare each round. Was grand.