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Old 01-23-2006, 07:02 PM   #51
Russ Greene
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Great work Anthony. I'd bet you're good for near 40 minutes on the 10k on the next try. Rowing has a lot to do with technique and pacing, not just pure power or endurance.
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Old 01-24-2006, 05:42 AM   #52
Anthony Bainbridge
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Thanks Russ! I think my goal next time this comes up would be 42-ish. That's a 2:06 pace if my Tuesday morning math is correct. I'm pretty sure I could maintain that.

My technique could definitely improve, but I don't know any rowers who can watch my form. I also have no clue which serves me better; short fast strokes or long powerful strokes. I've toyed with both, but I haven't tested a full distance with just one and then compared ... I probably should!
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Old 01-24-2006, 05:46 AM   #53
Anthony Bainbridge
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Adam, Sorry I missed your post yesterday. I appreciate the comments. I think public journals are great, as it allows you to track the progress of one individual, rather than sorting through countless comments on the main page. It would be cool if more people did it, I know it's quite popular at another forum I visit. Thanks again!
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Old 01-24-2006, 04:18 PM   #54
Anthony Bainbridge
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Tuesday, January 24, 2006 - Crossfit Challenge #2 and #6

Training
#2. Do 21 consecutive "thrusters" (deep front sqauat to push-press) with dumbbells totaling 1/2 your body weight.
#6. Row 500 meters THEN perform a set of 20 STRICT pull-ups both within 4 minutes.

Anthony (BW=180)
Biked 5 minutes @ 20kmh, hangs, bw squats, etc to loosen up.

#6. Row 500 meters and 20 strict pullups (dead hang)
Time: 3:41 (not sure if it will be accepted as my pullups were broken)

#2. Thrusters with 90lbs (45/45) x 12
#2. Thrusters with 90lbs (45/45) x 14
Both attempts failed due to left dumbbell falling forward.

Overall
This was an easy paced day. The row and chinups were done casually. I could probably do this around 2:45-3:00 if I rowed harder. The thrusters surprised me. My strength was fine, my stamina was fine, but for some reason the left dumbbell want to turn forward and once it started I couldn't stop it. Annoyed me, but not a huge deal.
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Old 01-25-2006, 04:04 PM   #55
Anthony Bainbridge
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Wednesday, January 25, 2006 - 5x5

Training
Bike 5 minutes @ 20kmh

Squats
45x12
45x12
135x5
185x5
225x5
275x5
325x5

Bench Press
45x10
45x5
135x5
185x5
225x5
280x5

Chinups
BWx27
BWx16
BWx14
BWx13
BWx10 (non failure, just wanted an even 80)

Overall
Squats felt okay. Bench felt a little heavy. Chinups felt fast and powerful. I really want unbroken sets this Saturday for Fran. Tomorrow is WOD, Friday rest, Saturday Fran, Sunday rest.

PS - just found out there's a judo competition March 18th in Saint John. Whooo!
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Old 01-26-2006, 03:47 PM   #56
Anthony Bainbridge
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Thursday, January 26, 2006 - Crossfit WOD 060126 "Lynne"

Training
"Lynne"
Bench Press body weight x max reps
Chinups x max reps
5 Rounds

Anthony (BW=180)
Bench Press 180lbs x 21, 15, 10, 10, 11 = 67
Chinups BW x 21, 15, 10, 10, 13 = 69
Total: 136

Jodi (BW=110)
Bench Press 75lbs x 10, 10, 10, 10, 12 = 52
Chinups BW x 10, 11, 10, 10, 12 = 53
Total: 105

Then we rowed 500m for fun (ie, not a sprint)
Anthony 500m @ 1:56
Jodi 500m @ 2:32

Overall
Hmmm, I think my 5x5 bench and max chins from yesterday hurt my numbers today, BUT I'm happy that my first three sets of chins were all on par with the chins for Fran. I'm pretty confident I can go unbroken on Saturday. Tomorrow is a rest day.
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Old 01-29-2006, 02:19 PM   #57
Anthony Bainbridge
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Saturday, January 28, 2006 - Crossfit "Fran"

Training
"Fran"
95lbs Thrusters
Chinups
3 Rounds of 21-15-9 reps for time.

Anthony (BW=180)
Notes: as rx'd
Time: 4:06

Jodi (BW=110)
Notes: 45lbs thrusters
Time: 4:41

Jeremy (BW=175)
Notes: 65lbs thrusters
Time: QUIT before end of round 2

Overall
Jeremy is a friend of mine who is looking for some new training ideas. We've been talking about crossfit for a couple of weeks, so I told him I'd show him Fran when I was in town.

His gym was about 25-27C. I started to sweat during the CFWU which never happens at my gym. In fact, Jodi found it very warm and she usually wears a sweater!

The chinup bar at his gym was crap. It looked like a pulldown bar bolted to another bar, so you had two bars within a couple inches of each other. Jumping up to the bar sucked because you had two bars to contend with - trying to slip your fingers between them. We ended up using a bench to avoid jumping, but the bar was too low and the bench was in the way of kipping. So our time suffered (at least mine did since I couldn't kip at all).

I wasn't overly pleased with my time because I spent too much time mucking around with the chinup bar. 4:06 ain't bad, all things considering, but I feel I should be sub 4 every time I do this.

Jodi did really well, although the bar still hurt her time a bit. I think she could have managed 4:15-4:30 with a decent bar.

Jeremy put in a good effort, but in the end Fran got the best of him. His shoulder started to get tight (old injury) and rather than aggrevate it, he decided to call it a day. I think we stopped the clock around 10 minutes with 6 chinups left in round 2. Once he brings his overhead press strength up to par and works on his endurance, he'll plow through this. His form on the front squats was excellent - best I've seen out of everyone I've showed.

We won't be doing Fran for awhile, we've definitely done this too much lately.
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Old 01-30-2006, 04:51 PM   #58
Anthony Bainbridge
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Monday, January 30, 2006 - Crossfit 060129 "Filthy Fifty"

Training
Anthony (BW=180)
Notes: subbed 35lbs db swings, 8lbs ball (heaviest in gym)
box jump: 1:57
jumping pullups 3:45
dumbbell swings 6:31
walking lunges: 8:37
knees to elbows: 13:54
push press: 16:28
back extensions: 19:07
wall ball: 21:33
burpees: 27:31
double unders: 35:01
Total Time: 35:01

Jodi (BW=110)
Notes: subbed 20" box jumps, 25lbs db swings, 25lbs push press, 8lbs ball
box jump: 2:54
jumping pullups 5:28
dumbbell swings 9:00
walking lunges: 11:30
knees to elbows: 17:02
push press: 20:04
back extensions: 22:35
wall ball: 26:50
burpees: 35:25
double unders: 39:51
Total Time: 39:51

Overall
This wasn't as bad as I thought it would be. Burpees and double unders killed my time. I'm not sure why I was so slow on burpees since I wasn't really that tired. Wimped out, I guess. Double unders was just a matter of "not very good at them" and ended up being done one at a time, reset, one at a time, etc. And Jodi's ****ed I beat her time. Hehehe.

I had a few people ask what we were training for, one of which was the gym owner, ... obvious answer "for fun!" They just kinda looked as us strangely. After Jodi's run, the gym owner came over and told us someone complained we were hogging the chinup bar for 40 minutes. Now, I don't expect any of you to calculate how much time she actually spent on the chinup bar, but I think it's quite obvious it wasn't 40 minutes. Not to mention - NO ONE ASKED TO WORK IN. I was a little steamed about that - at least have the balls to ask me before you complain to the gym owner. Who, btw, flat out told us not to worry about it since she likes to see us train so hard. Oh, and one more thing, there are two chinup bars. Cry babies.
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Old 01-31-2006, 04:13 PM   #59
Anthony Bainbridge
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Tuesday, January 31, 2006 - Crossfit 060131

Training
Anthony (BW=180)
Notes: as rx'd
Total Time: 39:23

Jodi (BW=110)
Notes: did yesterday's WOD (1 chinup first minute, 2 chinups second minute, etc)
11 Rounds + 4 chinups = 70 chinups in 12 minutes.

Overall
Ehn. I'm not overly pleased with my performance on this. I didn't find it very difficult, but my left hand crapped out on me. I think it's because I normally use a mixed grip with deadlifts (left under) which causes it to be weaker when switching to over - it just couldn't handle the 75 reps. I may have to start doing some double-over work or look into the hook grip. My strength was fine, endurance felt like a walk in the park, form was pretty good, squat depth was ATF, pushups were easy ... only issue was my left hand. I probably spent a total of 10-15 minutes stretching my wrist during this. Oh well, can't win them all!
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Old 02-01-2006, 04:14 PM   #60
Anthony Bainbridge
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Wednesday, February 01, 2006 - 5x5

Training
Bike 4 minutes @ 15kmh

Squats
45x12
45x12
135x5
185x5
225x5
275x5
330x5

Bench Press
45x12
45x12
45x5
135x5
185x5
225x5
285x5

TBar Row
0x10
45x5
90x5
135x5
225x5
285x5

Overall
This was a relaxing workout. Nothing felt great, but considering my last two workouts (filthy 50 and the crazy cleans), I wasn't expecting to feel great. Squat form was good, but my hamstrings were a bit sore. Bench felt okay, but my shoulders were tired and I was slow on my last set. I'll stick at that weight for next week. My strength on rows felt good, but my stance was all over the place and never found a groove. I haven't done them in awhile, so that's probably why.

Tomorrow & Friday will be WOD and Saturday I'll be grappling/sparring.
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