POW's CrossFit Log - Page 64 - Health and Fitness Forum

7/15/15

Rowing

1k warm up - 3:48
1k - 3:44.2
200 - 35.7 seconds (world record)
200 - 36.3

Pull ups - 3, 3

Hard. Still quite fat and haven't done pull ups in ages, so this isn't a surprise. Good news is I have zero elbow pain when doing them, which is the first time that's happened in at least 18 months.

I'm 99% sure snatching put a lot out stain on my left elbow for some reason, so I'm probably going to keep it out of my sweet bi-weekly exercise routine I got going on here.

Russian KBS - 3x10x80#

Quote

07-21-2015 , 12:44 AM

#1577

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

7/20/15

Cleans

135 - 2 cleans + p. press + press
155 - 2 cleans + p. jerk
175 - 2 cleans + split jerk

Cleans

185x2
205x2
215x1
225x1

Happy I could hit a 225 clean considering I haven't cleaned or squatted in forever, and I probably had a little more in the tank too.

Weighted Pull Ups

bw + nike romaleos - 3x5

Conditioning

Rowing - 10 x 30 seconds on/30 seconds off

1645ish meters. This was very hard for me.

Quote

07-21-2015 , 03:11 AM

#1578

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Quote:

Originally Posted by PayoffWiz

7/20/15

Weighted Pull Ups

bw + nike romaleos - 3x5

That's almost half a kilo. Pretty legit. Were you not wearing any clothes? Sweaty shirt? Count it bro

Quote

07-21-2015 , 07:21 AM

#1579

PayoffWiz

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Join Date: Aug 2005 Posts: 4,638

I was wearing clothes at the time and I had my comp inserts in on my romaleos, which feel heavier than the other inserts, so yeah, these were some intense weighted pull ups.

Quote

07-21-2015 , 10:59 AM

#1580

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

Yeah man, gotta count those comp inserts. At least 3.5kg.

Nice work getting back into it. Beat your row next time please. Keep pushin

Quote

07-21-2015 , 12:34 PM

#1581

PayoffWiz

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Join Date: Aug 2005 Posts: 4,638

Quote:

Originally Posted by BookToMarket

Yeah man, gotta count those comp inserts. At least 3.5kg.

Nice work getting back into it. Beat your row next time please. Keep pushin

Thanks. 3.5kg is kinda conservative though. I think 5kg is more realistic. With sweaty clothes, probably pushing 10kg.

What does "beat your row next time please" mean?

Quote

07-21-2015 , 02:08 PM

#1582

BookToMarket

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Join Date: Jan 2013 Posts: 7,957

Quote:

Originally Posted by PayoffWiz

Thanks. 3.5kg is kinda conservative though. I think 5kg is more realistic. With sweaty clothes, probably pushing 10kg.

What does "beat your row next time please" mean?

Beat that time, I mean. Get faster. Push it. Push it real good.

Quote

07-21-2015 , 02:12 PM

#1583

PayoffWiz

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Join Date: Aug 2005 Posts: 4,638

What are your row times? I need a number to go up against.

Quote

07-21-2015 , 02:32 PM

#1584

BookToMarket

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Join Date: Jan 2013 Posts: 7,957

Quote:

Originally Posted by PayoffWiz

What are your row times? I need a number to go up against.

I honestly don't know. I think I did a 2k in 7:22 once. That was the only time I tested it and it was brutal. Only reason I remembered the time was because 7/22 is a day after downtown's birthday.

Come up with some rowing wods and we can compete

Quote

07-21-2015 , 02:57 PM

#1585

PayoffWiz

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Join Date: Aug 2005 Posts: 4,638

Ok, let's see who can do the following faster:

100
250
500
1k

Not doing a 2k. Did that once. Never again.

I'm going to try and row a 100 and 250 tonight and hopefully beat you.

Quote

07-21-2015 , 03:05 PM

#1586

BookToMarket

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Join Date: Jan 2013 Posts: 7,957

Quote:

Originally Posted by PayoffWiz

Ok, let's see who can do the following faster:

100
250
500
1k

Not doing a 2k. Did that once. Never again.

I'm going to try and row a 100 and 250 tonight and hopefully beat you.

Deal. Do you do it all on the same day?

Quote

07-21-2015 , 04:46 PM

#1587

PayoffWiz

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Join Date: Aug 2005 Posts: 4,638

I'm not gonna...too fat and de-conditioned. Doing the 250 and 100 tonight and will post my time.

Quote

07-22-2015 , 12:05 AM

#1588

Syndr0m

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Join Date: Aug 2008 Posts: 7,177

What setting do u guise use? I always go somewhere lowish in 8. Everything more is too heavy and everything below feels like there's not enough resistance. Maybe right in between 7 and 8 is the best. Haven't really tried long distance rowing in half a year.

Also two of my buddies back at home did a MARATHON ROW (!!!) together and set the craziest time. I don't know what it was, but it's a marathon ffs. Any time is a sick time.

Quote

07-22-2015 , 09:15 AM

#1589

BookToMarket

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Join Date: Jan 2013 Posts: 7,957

I always use 5

Quote

07-22-2015 , 10:03 AM

#1590

Syndr0m

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Join Date: Aug 2008 Posts: 7,177

Wtf

Quote

07-22-2015 , 12:36 PM

#1591

shamrock20

veteran

Join Date: Jan 2006 Posts: 2,370

Quote:

Originally Posted by PayoffWiz

7/20/15

Weighted Pull Ups

bw + nike romaleos - 3x5

lol'd

Quote

07-22-2015 , 01:03 PM

#1592

PayoffWiz

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Join Date: Aug 2005 Posts: 4,638

Quote:

Originally Posted by Syndr0m

Between 6 and 7. Apparently, the damper setting isn't the only thing that effects the resistance. Iirc, it also has to do with whether there's dust in the wheel and something something drag factor. Honestly, I don't understand that stuff, but I use 6-7.

Quote

07-25-2015 , 12:02 AM

#1593

PayoffWiz

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Join Date: Aug 2005 Posts: 4,638

7/24/15

Thruster

135
155
165
175

Front squat - 185x3
HBBS - 3x2x185

Row

100 - 16.8
100 - 16.9
100 - 17.1
250 - 45.2
250 - 45.7
250 - 48.0

There you go, BTM, 16.8 on the 100 and 45.2 on the 250. I think both are PR's?

Quote

07-25-2015 , 12:27 AM

#1594

PayoffWiz

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Join Date: Aug 2005 Posts: 4,638

Forgot to log

pull ups 1x5
BOR - 3x6x80# kb each arm

Some ab wheel stuff

Quote

07-25-2015 , 02:05 PM

#1595

BookToMarket

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Join Date: Jan 2013 Posts: 7,957

Hmm okay good info. How much break between sets?

Quote

07-25-2015 , 02:48 PM

#1596

PayoffWiz

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Join Date: Aug 2005 Posts: 4,638

I rested until I recovered, so like 2-3 minutes?

Quote

07-25-2015 , 07:06 PM

#1597

Weasel45

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Quote:

Originally Posted by PayoffWiz

I rested until I recovered, so like 2-3 minutes?

Nice work man. Glad to see you logging and working out still. It would take me like 15 minutes to recover from a 100 meter row, impressed only took you like 2 minutes to recover

Quote

07-25-2015 , 08:42 PM

#1598

PayoffWiz

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Join Date: Aug 2005 Posts: 4,638

Thanks, I'm still pretty sporadic with the lifting, but I've been eating a little better, so the weight has been coming off a tiny bit.

It wouldn't take you 15 minutes to recover from 100 meters. It's only like a 20 second sprint.

Quote

07-27-2015 , 11:48 PM

#1599

PayoffWiz

Pooh-Bah

Join Date: Aug 2005 Posts: 4,638

7/27/15

Deadlift

135x5
185x5
255x5
285x5
320x7
3x1x320 I think these were Yugo singles? 10ish seconds between reps.

Rowing

3 x 1,000 meters

3:43.8
3:43.5
3:49.8

Hard. My world record was 3:36.4 on June 22, so a bit of a ways off from pr territory, but I was a little fatigued after deads so nbd.