What do you mean by results? You mean how many reps did I complete each round? I didn't keep a record, but I do count the reps, so I can form an estimate for each round if that's what you're asking.

I chose 10 resistance because that's the highest resistance possible. My row machine goal for each minute is 250 meters. I usually start off hitting 300 but get as low as 260 on the final round.

In before Soulman tells me 250 meters in 1 minute is weak sauce.

Yeah was just asking cause you posted the WOD but not the result!!

Have you tried lower resistances? I always use 5 (so I also need to check other ones) but apparently there is some way to see ideal resistance by checking the drag on the monitor or can use feel. I do know that 10 isn't harder than 9, just means basically each pull is tougher but gets you more distance as a result (like a bike).

Not sure what you mean by "isn't hard... [but] each pull is tougher." I'm using a higher level resistance because I need to hit a certain number of meters within 1 minute.

Here are some estimates of my numbers. I'll keep an accurate count next time, but it will be tough. I'm guessing you're familiar with this routine. I have to move from exercise to exercise without rest, and when I finally get that 1m between rounds the last thing on my mind is recording my reps.

Round 1
Wallballs: 25
Push press: 15
Box jumps: 20
Sumo: 12
Row: 290 meters

Round 2
Wallballs: 22
Push press: 12
Box jumps: 17
Sumo: 10
Row: 275 meters

Round 3
Wallballs: 20
Push press: 10
Box jumps: 17
Sumo: 8
Row: 270 meters

Include whatever time it takes to walk to the next room over to get to the row machine.

Yeah I feel you -- would be very tough to record w/o a partner to keep track. Those look good, I hate sumo DL and box jumps

I'm saying it shouldn't be harder to hit 250 meters in 1 min w/ 10 resistance vs. 1 resistance. At 1 resistance you'll just have more pulls where each goes a shorter distance.

Also I think the rows should be for calories in this WOD (sorry if I'm being annoying/sound confrontational, not trying to be)

No worries. No sense of confrontation.

What calorie goal would you put the rows at for this WOD? Aren't resistance+distance reliable indicators of calories burned?

I see what you're saying about resistance. Right, it would be more pulls at a lower level. I want the row to require more strength to pull. Maybe that links to your suggestion at focusing on calories for rows, tho? More rows@less resistance=more calories?

I have no clue about row machines' resistance/lap times, but they're pretty much weak sauce by default.

Yeah distance is good just on this WOD people use calories to add up the scores so the row component is in line with the other parts for total score.

chis,

How would I know my caloric output for the other exercises? I'd be interested in adding up my total score but obv am a total n00b!

SM,

Shouldn't you be working on your deadlifts?

This is so bizarre. chis is the first H&Fer I've met that is not obviously trolling me. Which can only mean one of two things.

Seems weird for someone who's significantly weaker than me to say, though admittedly it's quite the cripple fight.

Bro, <50lb difference has you comfortable enough to make that comment? Draw thy cane!

Given that I'm 10-15 years older and somewhat leaner than you, yeah

Though re: cripple fight.

No I mean only that one you measure in calories. Others you measure in reps. Just makes sense to do in calories because otherwise your score would be dominated by your meters distance!

So you're saying I should decrease weight on everything and go for 250 meters in push presses/sumos/etc.?

Exactly

4/14/13

I was building some new routines from http://www.wodshop-service.org/ and came across some workouts that called for increasing weight/decreasing reps until you hit your 1ROM max. I didn't follow the routines but did follow the procedure for squats and deadlifts.

Squat
3x135
3x165
3x185
2x195
2x205
1x215
1x225

Deadlift
3x205
3x225
3x245
2x265
2x285 (mixed grip)
1x295 (mixed grip)

285 deadlift felt really good, and I was surprised at how easy it was to lift once i wasn't worried about my grip. If I use mixed grip (or just increase grip strength ldo) I'll be able to do lots more weight on my regular sets.

Finished with a crossfit workout.

6 rounds
Run 400m/quarter mile
5x handstand pushups
10x box jumps
15x pushups
20x situps

Took me 31 minutes. The workout calls for 8 rounds but eff that. I'd already planned to reduce it to 4 so felt good about keeping up the punishment for 2 extra rounds.

Meeting or exceeding the IFC recommended calorie deficit has been pretty easy this week by cutting out the peanut butter. Poundage has not decreased. Still around 185. But! Pants are looser and muscles are stronger, so +1?

4/15/13

Warm up included my first ever foam roll. A+ sensation, especially the increased level of dust in the room whenever I rolled and held on my hamstrings. Will definitely look to include this in my daily morning stretch and mobility routine.

Workout mostly involved some lower weight/higher rep variations.

Front squat
135x10x3

Speed deadlift
205x10
185x10x2

Dimel deadlift
135x20x3

Curls
30x8x3

Weighted pull up increasing weight until 1ROM max
+30x4
+35x3
+40x2
+45x2
+50x1

Never done a front squat before. LOL n00b. I was surprised by how stable the movement felt. Next time I'll increase weight to my 1ROM max to get a better feel for heavy weight and what I will use for regular sets.

Going to try zercher deadlifts next time.

Replace morning stretches with rolling and lacrosse ball. Cold stretching is frowned upon in these parts.

Suggested lacrosse ball movements?

You suggest stretching post-workout?

Read the SMR thread by Yugo. Great exercises in there.

As for stretching, I basically do whatever cha says.

All lax ball movements are suggested, .

If you're going to stretch, def do it after rolling the soft tissue that will be stretched. I'd guess (somewhat blindly but I kinda follow this log) that you have decent mobility and likely don't need to do much static stretching (if any) unless you're targeting specific areas for some specific reason.

Otherwise dynamic stretches after rolling before working out seems good to me. Dynamic stretches generally involve movement rather than getting a stretch and holding it. I definitely think there are some bread & butter dynamic stretches I always do before lifting: e.g. clamshells on lower body day, dynamic blackburns on upper body day.

Thanks Yugo. I am browsing your SMR thread now. If you ever see me post something SMRish that requires comment, feel free to tell me "LOL n00b, you doing it wrong."

You are correct that I have decent mobility. I regularly perform static stretches as well as dynamic stretches. If static stretches are a bad idea I will cut them out in favor of rolling+dynamic stretches.

I dno about them necessarily being a bad idea. More like a likely inefficient idea that in some cases can be counterproductive.

Foam rolling is the nuts. It's addictive. I've been doing it every morning, pre workout, and at night. Hurts so good. Except now it doesn't hurt as much.

04/17/13

Warmed up on the heavy punching bag.

Speed punches
50rx3s

Spinning side kicks
5x3

Bench
185x8
195x6
205x5
205x5
215x3
225x3

225 felt really good, but I was on limited time so had to move on.

Squat
185x5
195x5
205x5
215x3
205x5

Deadlift
225x7
245x5
245x5
255x5 (last two mixed grip)
255x5 (mixed grip)

Curls
60x8
65x6
70x4
65x5
65x5

Ab rotations
4x4

Ab rotations again were tough to maintain for 5 reps each set not because my abs couldn't cut it, but because by the fifth rep my forearms were on fire. May need to reposition where in the week/workout I do these.

Tomorrow is measuring and weigh in day. Very interested to see the results of the cut. Only been cutting on IFC's program for a week. Very happy I haven't seemed to experience the dreaded descent into a tinybro black hole.