how long was your workout today?

for time:
500 m row x 1
post time to comments

post wod fuel - male:
above 12% - 25g prot/10g carb
8-12% - 25g prot/15g carb
below 8% - 25g prot/20g carb

post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/15 g carb
below 12% - 20 g prot/20g carb

eat a low GI based PFC meal 60 min after post wod fuel for everyone

27 comments:

rwcorson said...

Any predictions for the fastest time?
1:22?

Mack said...

1:27.2
Tried to pace it a bit for first 200m, didn't work. Should have gone all out

Geoff Aucoin said...

Mid Atlantic Qualifiers looks pretty tough. WOD #2 especially...

deejay said...

1:22.2 - wanted faster...

Brent Maier said...

Geoff, WOD 2 looks tough but #3 looks like it takes the cake fo rme. I think Jeff did a great job in clarifying the standards of movement.

1:22.2, thats smoking DeeJay! I don't have a prediction but I plan to go all out from the get go.

Ryan G. said...

Time: 1:25.7

- Happy with this.

PTS said...

subbed 50 reps 45lb SDLHP - 1:08

did a 500m row last wednesday when I had access to a rower in 1:25.

Trevor Salmon said...

Geoff and Rob. Did you see that JC qualified at the SoCal regionals.

Grant said...

Some huge times already. DJ & Mack I kinda expected but Ryan...way to go buddy! You should be ecstatic!

Last time out with Mack @ OPT I improved from 1:32 to 1:30. This time I'm looking to get below 1:30 for the first time. Goal is set!

Lauren said...

1:39

good times so far!! anything sub 1:30, i don't know how you do it, that's impressive!!!

Hixy said...

1:49, 11 sec improvement.

Holy crap you guys in the 1:20's are kicking ass!

Chad Action Brandt said...

1:25.3
Not a PB but I will take it!!!
Great job DJ, Mack and Ryan! Keep up the hard work!

rwcorson said...

1:27.3
started with too high a stroke rate and died at 175m left.
Ooch!

SeanG said...

1:27.0

pretty happy wasn't focused the whole time...could have maybe squeezed out a couple more seconds...

Rory Hanlin said...

1:25

I tried to pace it, but I should have gone all out. I have never really done one of these on the rower. I could definitely be faster.

Brent Maier said...

Time: 1:25.6

Pre-workout I completed 50 continuous double unders about 5 minutes into my session. That's a new record.

Gord said...

1:35.2 (2 sec pb)as fast as my little legs could go

word was "wella" - wella i feel like sh@t after that

unit said...

1:21.4 ... Wanted 1:20... Slipped back off seat a little beyond 1/2 way... Was going 1:15-1:17 prior 2 this... Next time I suppose...

~gm2

Geoff Aucoin said...

1:24.3

Game plan was to just go all out and take the pain when I gas and that's pretty much how it went; I just gassed a little earlier than planned. I focused on many powerful but shorter strokes (I was on a 1:19 pace at about half way) but I couldn't maintain the stroke rate, which was in the 40's.

Felt some butt slippage so foot tray may have been too low, damper was ~7.5. Lower back tired and I'm still a little altered about an hour later.

unit said...

Geoff... I feel ur pain on the butt slippage...

tania said...

wow, those are some impressive rowing times. I did yesterday's and it took a whopping 19:51, even at 85#. those jerks were really rough for me (sets of no more than 3 at a time and a few drops), but the c2b pullups have never seemed so easy and were almost all unbroken.

Grant said...

Didn't make it. Close but didn't get it.
1:30.1
Zero strategy just all out & hang on. Thanks Don & Doug

I'll have to wait for one more chance to get it.

I think previous was 130.9

Michael FitzGerald said...

1:23 (6.5) PB
I am dizzy as I am typing this, 20 min post wod.

Michael FitzGerald said...

oh and...it was 1:23.0

Steve said...

1:28.2 new pb!

Bernie said...

1:42
Man I suck at rowing!! Practice makes perfect I guess.

Gummo said...

1:34.8 brand new baby! Smoked my previous best. It was warm enough to slide the C2 out in the driveway.