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:

  1. rwcorsonApril 22, 2009 at 10:03 PM

    Any predictions for the fastest time?
    1:22?

    ReplyDelete
  2. MackApril 23, 2009 at 6:37 AM

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

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  3. Geoff AucoinApril 23, 2009 at 6:42 AM

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

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  4. DeeJayApril 23, 2009 at 7:17 AM

    1:22.2 - wanted faster...

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  5. Brent MaierApril 23, 2009 at 8:23 AM

    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.

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  6. Ryan G.April 23, 2009 at 8:26 AM

    Time: 1:25.7

    - Happy with this.

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  7. PTSApril 23, 2009 at 8:44 AM

    subbed 50 reps 45lb SDLHP - 1:08

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

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  8. Trevor SalmonApril 23, 2009 at 9:28 AM

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

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  9. GrantApril 23, 2009 at 10:04 AM

    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!

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  10. LaurenApril 23, 2009 at 10:18 AM

    1:39

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

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  11. HixyApril 23, 2009 at 10:48 AM

    1:49, 11 sec improvement.

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

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  12. Chad Action BrandtApril 23, 2009 at 1:29 PM

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

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  13. rwcorsonApril 23, 2009 at 1:59 PM

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

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  14. AnonymousApril 23, 2009 at 3:08 PM

    1:27.0

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

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  15. Rory HanlinApril 23, 2009 at 4:47 PM

    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.

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  16. Brent MaierApril 23, 2009 at 5:08 PM

    Time: 1:25.6

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

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  17. GordApril 23, 2009 at 5:28 PM

    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

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  18. unitApril 23, 2009 at 6:08 PM

    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

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  19. Geoff AucoinApril 23, 2009 at 6:44 PM

    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.

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  20. unitApril 23, 2009 at 7:29 PM

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

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  21. taniaApril 23, 2009 at 8:40 PM

    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.

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  22. GrantApril 23, 2009 at 11:03 PM

    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

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  23. Optimum Performance TrainingApril 24, 2009 at 10:48 AM

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

    ReplyDelete
  24. Optimum Performance TrainingApril 24, 2009 at 11:12 AM

    oh and...it was 1:23.0

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  25. SteveApril 24, 2009 at 2:10 PM

    1:28.2 new pb!

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  26. BernieApril 24, 2009 at 6:25 PM

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

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  27. Dave XApril 24, 2009 at 6:33 PM

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

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