Are you coming tonight to the
Performance Nutrition Town Hall Meeting?
“Reuters: Scientist wearing New Rubicon Barbells & Bacon Hoodie discovers clean limitless energy source.”
Main Course:
- 5 x 500m Erg Splits, 5-6 minute rest between attempts
- Today, everyone row’s 500m for max effort at a damper setting of 5.
- Record split times and avg. Strokes for each round to comments.
Dessert
Do you need more work today?
Food for Thought:
“Duty then is the sublimest word in the English language. You should do your duty in all things. You can never do more, you should never wish to do less.”
by Robert Edward Lee
My worst enemy…….
1) 1:42.2/29 (PR)
2) 1:50.5/17
3) 1:55.7/29
4) 1:55.6/29
5) 1:53.7/31
I think the rule of thumb is the fewer words used to describe the workout, the greater the suck
I like me a good 500m row but x5 is brutal:
148.4 | 31SPM (ties PR)
151.9 | 30
153.2 | 30
153.7 | 31
157.0 | 30
Gamed it too much on my last set, deliberately let my split time be higher and then cranked it up for the last 150, but was too late to make up lost time.
Wow, that was hard. An hour later still seeing stars,
Rd 1 – 1:31.5 (PR) – fell off the chair and lost a few seconds
Rd 2 – 1:33.4
Rd 3 – 1:39.0
Rd 4 – 1:37.6
Rd 5- 1:36.0
Avg 135.5
Fell apart a little in rd 3 and Josh “helped” me get a little tougher for rds 4 and 5
Rd 1 – 1:33.7 (+9 secs of PR)
Rd 2 – 1:34.7 +1 sec
Rd 3 – 1:38.0 +3.3 secs (changing form mid row)
Rd 4 – 1:39.0 +1 sec (slowing down to focus on power)
Rd 5- 1:35.4 -3.5 secs (just focusing on cadence)
Avg: 1:36.1
Not my best but it felt good to get the blood flowing.
RD 1 – 1:37.1 / 22
RD 2 – 1:38.3 / 22
RD 3 – 1:39.2 / 22
RD 4 – 1:43.6 / 21
RD 5 – 1:40.5 / 24
Avg = 1:39.7
I was able to hold together and keep my times pretty consistent through the rounds which is a first for me. I usually fall apart around the 3rd or 4th round and lose 10 to 20 seconds on each round following. Focused on good form (could still be much better) and keeping them explosive while also taking my time to get back to the next pull.
And you were able to count your pulls….something I lost the ability to do……nice job!
Calculator to find out your weight-adjusted splits – very useful for comparing times : http://www.concept2.com/indoor-rowers/training/calculators/weight-adjustment-calculator
Great, Give the bias back to the smaller athlete why don’t you.
1) 2:06.0 / 28
2) 2:05.2 / 28
3) 2:07.6 / 30
4) 2:06.7 / 30
5) 2:02.5 / 31
I really wanted to break 2 min on last round. On the plus side, although I was quite seasick I did not vomit!
Not sure I understand how my strokes per minute went up but time went down. Casey said form was way better on last round. Look forward to continued investigation and use of other damper settings.
1) 2:15.7/21
2) 2:22.3/21
3) 2:06.4/28
4) 2:10.7/28
5) 2:07.7/29
As BJ once told me, I clearly need more aggression in my life.
I hope everyone is excited for the upcoming challenge!
You may think it’s too hard or you don’t know where to begin. Let me tell you — you can do it!
Here are my tips for success (from one of the March 2012 winners)
http://themeanestmomma.com/2013/02/21/tips-for-success-on-a-paleowhole-30-challenge/
Round 1: 1:34.2 (33)
Round 2: 1:35.3 (31)
Round 3: 1:35.6 (27)
Round 4: 1:36.5 (27)
Round 5: 1:34.2 (34)
1:47.3 35
1:48.5 36
1:52.5 42
1:50.2 30
1:52.5 45
Seemed like a lower damper was harder; these numbers are about 10 seconds slower than when I row at a 10. Or maybe I’m just spent from 4 straight days at the box.
1:57/20
1:53/24
1:55/24
1:51/23
1:49/23
2:38, 2:21, 2:34, 2:32, 2:27
First round took the longest, because my form was off. Since my last round my time was better than three and four, it tells me that I could’ve pushed harder. Next time I do this WOD, I’ll do it just over 2:00. My goal is to shave off 20-30 seconds!
2:38, 2:21, 2:34, 2:32, 2:27
First round took the longest, because my form was off. Since my last round my time was better than three and four, it tells me that I could’ve pushed harder. Next time I do this WOD, I’ll do it just over 2:00. My goal is to shave off 20-30 seconds!
Also, I consistently forgot to record my #of strokes, but I think the avg was around 20, +/- 1 or 2.
Never done that one before, it was challenging to say the least, but fun, oddly enough I like rowing (is that weird…… :-/ )
Rd #1 – 1:43.3 @ 26
Rd #2 – 1:50.7 @ 27
Rd #3 – 1:52.0 @ 27
Rd #4 – 1:50.7 @ 30
Rd #5 – 1:54.7 @ 32