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@Bill H - Thanks. Appreciate it.

11/5
Workout: Row 1km; walk 1 mi; pull-ups BW x10/ +21 x7,6,5; front plank 2:00; KB press 25 x10x3/ 35 x10

A couple of physical therapy sessions and lots of "quality time" working on a trigger point in my glute medius has me feeling better. Still hurts to get up after I sit and it takes a minute or two to stand up straight but I can now walk and do most other stuff without pain. :kicking0:

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Awesome stuff guys!!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings, each leg, both directions
10 air squats
20 sec fingertip plank
10 push ups
10 bar taps

[B]WUD:[/B]
5 RFT:
400m run
21 DLs @ 185#

29:39

[I]This was almost 6 min slower than my last attempt on 3 Apr 13 and 2 1/2 min slower than my 1st attempt on 15 Feb 12. I got the 1st round done under 5 min, but it was downhill from there! My hammies were talking to me!![/I]

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Wed 11/5/14

5 Rounds

Row 500 M
Press 95 lbs x10

Felt good tonight. Rows were all about 2:05.

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good on you JT.....kinda sad when something like that happens.....and you have to go and prove them young wippersnappers wrong .... again...

last nite


for time:
21 Back Squats (155)
21 Cal. Row
15 Zercher Squats (155)
15 Cal. Row
9 Box Squats (155)
9 Cal. Row

6:17......my legs are toast after the last 3 days.....

Front Raise: 12-12-12 (single DB) 12-15-20

Single Arm DB Row: 12-12-12/s 45-50-55

keep up the great work guys...

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JT, AGREED with what Cliff said! One of the things I liked about CrossFit was encouraging those not at our levels. Yeah, we'll give each other what for, but I make sure we all know it's in fun! I just don't get disrespecting other folks...

Nice job on the rows (and Presses), Bill S!

Awesome squat work Cliff! Hope your lags feel better!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
25 sec fingertip plank
10 Push Ups
10 bar taps
5 pull ups
10 45# presses
10 45# OHS

[B]WOD:[/B]
150 20# Wall Ball shots
rest 2 min
450 SUs
rest 2 min
500m row

23:36

[I]Did "Karen" in 14 min, really slow! Did the WBs in subsets of 5 for as long as I could. The SUs took me 3:36 and I was able to get the row done around 2 min. I could REALLY feel it in my hips during the row!![/I]

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Thursday 11/6/14

Kettlebell Breathing Ladder 45 lbs
1,2,3......19, 20

Bench Press
95-10
105-10
115-10
125-10
135-10
145-6

Hammer Curls 35 lbs 10 10

I intended to do the KB swings back to 1 but boredom and sore glutes made me rethink that.

Bill...150 Wall Balls sounds brutal. I wouldn't be able to walk for a week.

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11/6
Workout: Row 1km; pull-ups 5, 10, 8; goblet squats 25, 35, 45 x10; deadlifts 65 x15

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@Alden, glad to hear you are on the mend.

Thursday November 7, 2014

10 TGUs on each side with a 20# KB.
On one of these, every vertebrae in my back popped in a rippling rifle shot progression. After the initial shock it felt great.

Rowing Research
Rowing For Distance versus Rowing For Calories
Many people have asked me about strategies for rowing for time vs. rowing for calories. My research discovered that the Concept2, which was initially known as an ergometer ("Erg"), doesn't actually measure distance but instead measures force applied (e.g., ergs). It computes distance from the ergs. After poking around I found the erg equation. The erg equation includes a quadratic term. The distance equation is a second derivative of the erg equation and thus is linear. Therefore, as you speed up, the rate at which calories are counted increases exponentially while the distance covered increases linearly. Here's some data points from yesterday's experiment

I rowed 1 minute at each of the following speeds, and recorded the average watts, distance, calories, and calories per her. As you can see, the calories increase exponentially and the distance increases linearly, with the big inflection point in the exponential curve being around 1:50/500.

time/500 watts distance calories cal/hour
4:00 25 125 6 387
3:40 32 135 6 410
3:20 43 149 7 447
3:00 59 159 8 480
2:40 83 185 9 582
2:20 120 210 11 713
2:00 191 249 15 956
1:40 320 291 23 1339

So what does all that mean? It means, if you're rowing for distance, going a little faster gets you to the finish line a little faster. If you're rowing for calories, going a little faster gets you to the finish line a LOT faster, especially if you can go faster than 1:50/500m.

Clean and Jerk Practice
5x95
5x125
5x155
5x185
1x195
1x205
1x215

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Friday November 7, 2014

Today's rowing data, from 1minute intervals:

3:23/500 148m 43W 7Cal 444 cal/hr
3:09/500 149m 42W 8Cal 479 cal/hr
2:52/500 174m 68W 8Cal 546 cal/hr
2:42/500 185m 82W 9Cal 582 cal/hr
2:40/500 187m 85W 9Cal 591 cal/hr
2:23/500 208m 118W 11Cal 701 cal/hr
2:22/500 211m 122W 11Cal 719 cal/hr
2:05/500 239m 178W 15Cal 909 cal/hr
2:03/500 243m 187W 15Cal 940 cal/hr
1:52/500 267m 247W 19Cal 1149 cal/hr
1:51/500 270m 255W 19Cal 1178 cal/hr
1:44/500 286m 303W 22Cal 1343 cal/hr

The combined rowing data from yesterday and today:
As I fill this in we'll be able to plot the distance vs. calorie curve more accurately.
Right now it is shaping up to have a beautiful linear vs. exponential curve contrast

4:00/500 125m 25W 6Cal 387 cal/hr
3:40/500 135m 32W 6Cal 410 cal/hr
3:23/500 148m 43W 7Cal 444 cal/hr
3:20/500 149m 43W 7Cal 447 cal/hr
3:09/500 149m 42W 8Cal 479 cal/hr
3:00/500 159m 59W 8Cal 480 cal/hr
2:52/500 174m 68W 8Cal 546 cal/hr
2:42/500 185m 82W 9Cal 582 cal/hr
2:40/500 185m 83W 9Cal 582 cal/hr
2:40/500 187m 85W 9Cal 591 cal/hr
2:23/500 208m 118W 11Cal 701 cal/hr
2:22/500 211m 122W 11Cal 719 cal/hr
2:20/500 210m 120W 11Cal 713 cal/hr
2:05/500 239m 178W 15Cal 909 cal/hr
2:03/500 243m 187W 15Cal 940 cal/hr
2:00/500 249m 191W 15Cal 956 cal/hr
1:52/500 267m 247W 19Cal 1149 cal/hr
1:51/500 270m 255W 19Cal 1178 cal/hr
1:44/500 286m 303W 22Cal 1343 cal/hr
1:40/500 291m 320W 23Cal 1339 cal/hr

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Bill S - Yeah doing "karen" drains everything out of you! The only saving grace for that WOD was the 2 min rest.

Alden - awesome WOD!

JT- That rowing stuff sure looks interesting especially for a data rat like me!

[B]WU:
[/B]
10 leg swings on each leg for both directions

[B]WOD:[/B]
20 min AMRAP:
10 C2B Pull Upd
10 HR Push Ups
10 Ring Dips
10 HSUPs

4 rounds + 1 C2B PU

[I]The C2B's were actually the easy part o the WOD! This one smoked my shoulders![/I]