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Old 09-21-2011, 06:19 AM   #201
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

9/20/11

5 pm

Row 5k
24:??

WOD:
4 Rounds (all with 15# vest)
Max Pullups
200m run

pullups were 7, 5, 6, 4
blah...

9/21/11
6am

Row 1500m (warm up) (7:05)

Strength: 3x2 Full Snatch 75% (75#)

WOD:
"Joshua"

21 OHS (65#)
42 Pullups
15 OHS
30 PU
9 OHS
18 PU

12:25

Then Row 3500 (15:26)

I would have rather done this reverse with 42-30-18 OHS and 21-15-9 PU..
My grip, shoulders and everything are shot. no rips but just sore. this was brutal after all the ring pushups yesterday.. UGH
***Sidenote: Im already at 25,500m for my 100,000 meters in 30 days challenge..and im only 5 days in and took one rest day
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Old 09-22-2011, 07:31 AM   #202
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

9/22/11

Dynamic stretches

Rowed - 6K ~ 31:??

Going back after work for the WOD
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Old 09-23-2011, 03:57 AM   #203
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

9/22/11

More Dynamic Stretches

WOD: SKILLS

2 min max effort at each:

Row for Calories: 37
Prowler Push (25m) @ ~135#: 7 sprints or 175m
Hand Stand hold: 1:37
Double Unders: 71
Verticle Jump: 18.5"
Rope Climbs (12ft): 7

We had 1:30 rest in between each round. Much room for improvement. Not sure how much the actual prowler weight but I had 2, 45's on it, so Im thinking around 135#, maybe more? Hand stand holds are not where i want them to be. My arms and shoulders feel fatigued from this week, but i should be able to get 2 mins straight by now..
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Old 09-26-2011, 07:04 AM   #204
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

9/23/11

Strength:
Front Squat (6 different loads)
10x95#, 5x155#, 15x85#, 3x165#, 20x75#, 1x180#

WOD 1:
2 ROUNDS
7 Power Cleans (115#)
10 Kettlebell alt lunge steps with KB overhead right arm (1 pood)
7 Burpees
10 Kettlebell alt lunge steps with KB overhead left arm (1 pood)
7:06

WOD 2:
3 Rounds
5 C2B
10 GHD

9/24/11

row- 8k

9/25/11

row- 6k
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Old 09-28-2011, 12:28 PM   #205
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

9/27/11

Warm up
Row - 5k

Strength Complex
4 Rounds
3 DL
3 Hang cleans
1 PP
increase weight each time (65#, 75#, 85#, 95#)

WOD:
"DT"
5 Rounds (@ 105#)
12 DL
9 Hang cleans
6 PP/jerks

17:02

Cool down
row 1k

Grip was shot after first two rounds. Hang cleans were a struggle throughout. The weight was tough but manageable. I just couldnt get into a rythym with the cleans.. transitions are def something to work on for speed.
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Old 09-30-2011, 07:26 AM   #206
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

9/29/11

Rowed on and off for 5,243 m in the beginning and betweent he first and second heats of people..

WOD 1:
6min time cap
10-9-8-7-6-5-4-3-2-1
Medball Slam/ Burpee combo
pullups

77 reps

WOD 2:
6 min time cap
3 Rounds
10x 10m run
20 over the box lateral jumps (20")
5:32

WOD 3:
7 min time cap
30 HSPU (2 abmats)
30 Pushups
100 DU
5:37

Really love doing these couple small wods. Only had 2 min rest between each.
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Old 10-03-2011, 08:32 AM   #207
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

9/30/11

Front Squat: 7x3 @85% - 155#

WOD1:
21-15-9-3
Deadlift (155#)
Wall ball (14#)
5:52

WOD 2:
21-15-9
Pullups
GHD sit ups
DU (42-30-18)

9:32

Rowed - 5k

10/1/11

21-15-9
Power Cleans (115#)
HSPU (2 abmats)
9:49

Row 2k

10/2/11

Rest Day
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Old 10-04-2011, 06:38 AM   #208
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

10/3/11

Strength: Push Press 5x3 85% 1rm - 95#

WOD:
5 Rounds
Max back squat 135#
Max Pullups

*** 35 min time cap, can rest between sets but not between movements.
14/7
17/8
16/9
20/10
15/7

Also rowed 5k split between before and after wod
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Old 10-04-2011, 06:56 AM   #209
Meghan Reid
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

So do you feel like these long distance rows are having an effect on your recovery? Are you rowing for time or just to get the mileage in - and what's your usual pace? I'm curious.
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Strength is more than just the number of plates on the bar. It is everything that is overcome with each lift. - Liz Edmonds My log (WFS).
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Old 10-05-2011, 06:19 AM   #210
Lindsay Brase
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Re: Lindsay's "I loved cardio, but now I love Crossfit" Log

Quote:
Originally Posted by Meghan Reid View Post
So do you feel like these long distance rows are having an effect on your recovery? Are you rowing for time or just to get the mileage in - and what's your usual pace? I'm curious.
I'm actually trying to evaluate all this myself, but this is what I have come up with so far..
I started out just going for miles, not concerned about time, and time is still not necessarily my objective for the long ones (avg 2:30/500m). Now I am starting to break them up, 1k and 2k at a time with about 2 min breaks in between. Not really going for speed, but increasing the resistance. My recovery has improved ALOT. and rowing in general is noticeably easier. But now I am going to start focusing on time and see where I am at.. So alot is TBD..haha but Ill keep you posted. Its been a fun challenge!
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