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-   -   A Bears Tale (https://board.crossfit.com/showthread.php?t=28937)

Scott Jenkins 12-27-2009 04:30 AM

Re: A Bears Tale
 
[B]27 December 2009[/B]

3 rounds untimed:
15 pull ups
15 push ups
15 sit ups
15 squats
15 back extensions

[B]Row 5k[/B] for time: [B]18.29[/B]

1000m splits were - 3.40/3.41/3.42/3.40/3.38. Remember this hurting more last time, really need to use my legs next time.

21-15-9 reps of:
GHD Sit ups
Plank Get ups - [B]4.04[/B]

Jesse Emers 12-27-2009 09:55 AM

Re: A Bears Tale
 
Nice time on the row Scott. Those are some pretty consistent splits. I always need to make myself use the legs more on rows.

Richard Vanmeerbeek 12-27-2009 11:27 AM

Re: A Bears Tale
 
[QUOTE=Scott Jenkins;715754][B]27 December 2009[/B]

3 rounds untimed:
15 pull ups
15 push ups
15 sit ups
15 squats
15 back extensions

[B]Row 5k[/B] for time: [B]18.29[/B]

1000m splits were - 3.40/3.41/3.42/3.40/3.38. Remember this hurting more last time, really need to use my legs next time.

21-15-9 reps of:
GHD Sit ups
Plank Get ups - [B]4.04[/B][/QUOTE]

I have yet to do a 5k row, thinking about it makes me shake. I can't row at a comfortable pace, I always want to race!

Beast PR my friend!

Scott Jenkins 12-27-2009 01:31 PM

Re: A Bears Tale
 
[QUOTE=Jesse Emers;715796]Nice time on the row Scott. Those are some pretty consistent splits. I always need to make myself use the legs more on rows.[/QUOTE]

Yeah my arms bully my legs into taking control, have to keep the arms straight for longer then take the last of the pull. Hope your enjoying all the extra food around right now Jesse, then again I know you are.

[QUOTE=Richard Vanmeerbeek;715832]I have yet to do a 5k row, thinking about it makes me shake. I can't row at a comfortable pace, I always want to race!

Beast PR my friend![/QUOTE]

Thanks loads Richard, you will have to give it a try, just practice keeping the SPM as low as possible for 3k then race the last 2k. Mine averaged about 32SPM which is good for me as I tend to use a shortened stroke.

Hope your enjoying the holiday and eating well Richard.

Richard Vanmeerbeek 12-27-2009 06:03 PM

Re: A Bears Tale
 
[QUOTE=Scott Jenkins;715862]
Thanks loads Richard, you will have to give it a try, just practice keeping the SPM as low as possible for 3k then race the last 2k. Mine averaged about 32SPM which is good for me as I tend to use a shortened stroke.

Hope your enjoying the holiday and eating well Richard.[/QUOTE]

I definitely will, can't wait ! I've always worked on a more efficient pull, it never goes very high, for example my 1k PR today was merely at 30 or 31 SPM.

Holidays are great Scott, thanks! I hope you spent some quality time with your family. How was the food? :D

Scott Jenkins 12-28-2009 02:29 AM

Re: A Bears Tale
 
[QUOTE=Richard Vanmeerbeek;715928]I definitely will, can't wait ! I've always worked on a more efficient pull, it never goes very high, for example my 1k PR today was merely at 30 or 31 SPM.

Holidays are great Scott, thanks! I hope you spent some quality time with your family. How was the food? :D[/QUOTE]

Look forward to seeing your 5k row time, its good getting you involved as it pushes the targets up.

So much food last few days, had my second Christmas dinner yesterday and was stuffed, going to burn some off very soon.

Scott Jenkins 12-28-2009 05:55 AM

Re: A Bears Tale
 
[B]28 December 2009

Tommi's Challenge[/B]

3 rounds for time:
10 Hang Power Snatch
10 OHS
10 Hang Squat Snatch
10 Shoulder Press
10 Front Squat
10 Hang Power Clean
10 Back Squat
10 Push Press
10 Hang Squat Clena
10 Jump Squats - [B]18.33[/B]

[B]Snatch[/B] 1-1-1-1-1-1-1

55k / 55k / 55kf / 55k / [B]57.5k[/B] / 60kf / 50k / 50k

All full snatches hence the lighter weights. Done it in the globo, at CF Essex will definately get some PR's, nice practice still.

Ernie Guevara 12-28-2009 07:33 AM

Re: A Bears Tale
 
Great job on the 5k row mate! You killed it! I need a rower asap cuz my arms and shoulders are tore upfrom that many sumos! I'm getting a bit tired of all these strength days. Hope tomorrow we have some type of triplet or chipper.

Nik Nichols 12-28-2009 12:02 PM

Re: A Bears Tale
 
Great work on the bench and row and snach. and challenge. You are really killing it Scott!!

Scott Jenkins 12-28-2009 12:50 PM

Re: A Bears Tale
 
[QUOTE=Ernie Guevara;716038]Great job on the 5k row mate! You killed it! I need a rower asap cuz my arms and shoulders are tore upfrom that many sumos! I'm getting a bit tired of all these strength days. Hope tomorrow we have some type of triplet or chipper.[/QUOTE]

[QUOTE=Nik Nichols;716141]Great work on the bench and row and snach. and challenge. You are really killing it Scott!![/QUOTE]

Thanks guys, trying to keep myself rolling through the Christmas period so I can eat everything offered to me without any guilt, acutally had a trifle yesterday which is the first sugary based food this year other than fruit of course.


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