this was my workout for Monday - it is now Friday and I finally did it
4 x 1000m
but first I did
5 rounds of
25m bearcrawl
10 push ups
10 cycles bear complex (only used the 35lb bar) PC-FS-PP-BS-PP
then
Warmup
500 m
10 strokes arms
10 strokes back
10 strokes arms and back
10 strokes slide only, keep it slow
Remainder-normal rowing.
1 st aim 2:03/500
2:01.8/500 20s/m
Started way to fast went slow last 250m. No power strokes
time: 4:03.6
2nd aim 2:02/500
1:59.6/500 20 s/m
Started steady and kept pace. Slowed down strokes at end. No power strokes
Time: 3:59.3
3 rd aim 2:02/500
1:55.5/500 28 s/m
Power 10 at 500m and 800m
last 100 sucked
Time: 3:51.5 new pr on 1000m
4 th aim 2:01/500
1:57.7:500m 28s/m
Power 10 at 500 already struggling with pace after 300 I just did power as much as I could
They were not as effective all of them. This one was a struggle and sucked.
Time 3:55.5
Cool down
500 m
10 strokes arms
10 strokes back
10 strokes arms and back
10 strokes slide only, keep it slow
Remainder-normal rowing.
One personal best ........more to come
peace. love. crossfit. life.
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