M


phase 2, part 2/4

for total meters:
Row Sprint 2 min
rest 600 sec
Row Sprint 90 sec
rest 450 sec
Row Sprint 60 sec
rest 300 sec
Row Sprint 30 sec

post total meters rowed to comments
photo courtesy of my long time friend and traveller Curtis Budden...i had to put it out there b/c it speaks so much to me, it might influence someone else the same

26 comments:

  1. Trevor SalmonJanuary 28, 2009 at 6:12 AM

    where is that picture from?
    looks like another math test

    ReplyDelete
  2. Garage CrossfitterJanuary 28, 2009 at 7:21 AM

    PTS-
    Where in upstate NY do you live?

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  3. GordJanuary 28, 2009 at 9:02 AM

    total meters row- 1544.
    Very interested to see how the rowing monsters( Aucoin, DJ, Mike, Rob--now refered to as Orb) do

    ReplyDelete
  4. PTSJanuary 28, 2009 at 9:09 AM

    Garage: I live in the Binghamton area. Are you a fellow upstater?

    Question to all: I just got some rings and am struggling with the muscle-up. What is the best way to train for the muscle-up and do you think it would show up in the qualifiers?

    Subbed SDLHP(45lbs) for rowing again. 219 total reps. Did some squat clean training as well.

    ReplyDelete
  5. Garage CrossfitterJanuary 28, 2009 at 10:50 AM

    PTS-
    30 min east of syracuse

    ReplyDelete
  6. bsoJanuary 28, 2009 at 11:42 AM

    2:00 - 627
    1:30 - 480
    1:00 - 316
    0:30 - 165
    Total- 1588

    ReplyDelete
  7. bsoJanuary 28, 2009 at 12:05 PM

    PTS, check this out:

    http://www.againfaster.com/the-micd-instructor/2008/5/5/achieving-the-muscle-up.html

    I'd encourage you to try to stick to getting a strict muscle-up for your first. I've seen some ugly mistakes happen from guys overkipping while trying to get their first. Some resulted in minor injuries.

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  8. Geoff AucoinJanuary 28, 2009 at 12:23 PM

    1672, tied with the big dude DJ.
    I couldn't squeeze out one more meter!

    Damper 9, 9, 9.5, 10. 9 a bit high for the first row. Used Corson's numbers for motivation. It worked.

    Mike, it's on.

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  9. rwcorsonJanuary 28, 2009 at 1:00 PM

    total-1638 m
    2 min @ 8 damper - 649 m
    90 secs @ 8.5 - 491 m
    60 secs @ 9 - 328 m
    30 secs @ 10 - 170 m
    I didn't go hard enough in the 2 min. set. I was trying to pace it too much so I wouldn't die to early. Other sets were all out.

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  10. Ryan G.January 28, 2009 at 2:06 PM

    Total: 1647

    Damper @ 7-8

    - I cant help but think I could have squeezed a few more meters out of rounds 2 and 3. All in all this felt good.

    ReplyDelete
  11. Dave XJanuary 28, 2009 at 2:11 PM

    This comment has been removed by the author.

    ReplyDelete
  12. Dave XJanuary 28, 2009 at 2:13 PM

    PTS...

    Where do you train in Binghamton? Two of my buddies live there and are interested in CrossFit, but they don't have the space to set up their own equipment.

    ReplyDelete
  13. Optimum Performance TrainingJanuary 28, 2009 at 2:58 PM

    1)674m(7)
    2)500m(7)
    3)338m(7.5)
    4)178m(8)
    Total - 1690m
    Know I can remember the feeling of my last 2k attempt...awful!

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  14. SteveJanuary 28, 2009 at 3:34 PM

    Damper 8 for all
    feet at 5, 4, 4, 5
    Should definitely have moved the damper up for 60 and 30.

    1. 606
    2. 467
    3. 320
    4. 168

    Total - 1561

    ReplyDelete
  15. Trevor SalmonJanuary 28, 2009 at 3:46 PM

    611,459,311,161 = 1542
    missed Gordo by 2 lousy meters
    damper 8,7.5,8,6.5 respectively
    first one fried me like never before. I dropped the damper down for a easy flush prior to the last row and didn't push it up high enough in hindsight.

    ReplyDelete
  16. Todd DyerJanuary 28, 2009 at 4:52 PM

    1568
    held between 1:37 and 1:34 average for all sets with damper at 9 or 10

    ReplyDelete
  17. Sam EdwardsJanuary 28, 2009 at 4:55 PM

    1462 damper at 10...

    ReplyDelete
  18. DeeJayJanuary 28, 2009 at 5:04 PM

    This comment has been removed by the author.

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  19. DeeJayJanuary 28, 2009 at 5:05 PM

    1672 as rx'd

    Geoff your a big fat copier!

    ReplyDelete
  20. bsoJanuary 28, 2009 at 5:54 PM

    I don't really get the damper thing. I always set it at 7.5.

    How do you know which to use?

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  21. Brent MaierJanuary 28, 2009 at 6:09 PM

    2 min @ 9 = 691m
    90 sec @ 9 = 509m (1:33 average)
    60 sec @ 8 = 347m (1:34 average)
    30 sec @ 9 = 195m (1:30 average)

    Total: 1742 meters

    Groundhog day again to Rehab by Rhianna. Gord, you fueled the fire today when you excluded me on you rowing beast list. :) I did the math against michael's time today and didn't think I stood a chance. The first portion of round one was at a 1:24 minute pace. I forgot to grab the final average on round one. Great first day everyone and thanks for the inspiration picture today coach.

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  22. MackJanuary 28, 2009 at 7:52 PM

    652 / 478 / 309 / 171
    1610

    ReplyDelete
  23. Geoff AucoinJanuary 28, 2009 at 8:40 PM

    Nice work today, boys! Way to go, Mike, and Brent?? Wow, you crushed it.

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  24. PTSJanuary 28, 2009 at 9:24 PM

    Gummo:
    I train in my garage.

    ReplyDelete
  25. Rob SiftonFebruary 14, 2009 at 6:51 PM

    2 min = 585m / F-2, D-5 / 1:42
    rest 600 sec
    90 sec = 435m / F-2, D-7 / 1:43 (mentally failed on this one)
    rest 450 sec
    60 sec = 306m / F-2, D-9 / 1:37
    rest 300 sec
    30 sec = 162m / F-2, D-10 / 1:32


    First round just about killed me. Pukie was peeking around the corner at me. The rest went by really quickly
    Total = 1488m

    ReplyDelete
  26. Garage CrossfitterFebruary 15, 2009 at 9:14 AM

    661
    496
    343
    187
    total=1687 on my trusty model B

    Felt good, recovered quickly after each set and felt good when wod was done. back to normal 3-4 min later.

    ReplyDelete