Monday, August 20, 2012

Tuesday 8.21.12

Heather...stay out of the penalty box.

1.  "Penalty Box"
6 x 300m Row at 2k Pace, Sub 25 SPM
There are three rules...
1.  The 500m Pace below your average 2K pace (see below for help on this).  
2.  Strokes Per Minute (SPM) must be below 25.  
3.  No pausing/stopping during the stroke.
There is a 3 Burpee penalty for every stroke that you violate a rule.  Complete the burpees after each set.  Rest as needed between sets.

2K TIME  - 500m Pace
6:20 - 1:35
6:40 - 1:40
7:00 - 1:45
7:20 - 1:50
7:40 - 1:55
8:00 - 2:00
8:20 - 2:05
8:40 - 2:10

2.  GHD Sit-ups
50 reps, not for time

3.  Split Practice
4 mins/side

4.  Couch Stretch 
3 mins/side - demo vid.

5.  Side Lunge
2 mins/side - One leg extended straight with foot planted flat or toe up (best to work both).  The other leg should be bent with weight on the heel, stacking your knee over your foot.


Side lunge....

The Penalty Box... Learn to pull with smooth, powerful, efficiency.

36 comments:

  1. 1: :56; :57.5; :57.3; :57.0; :57.9; :56.4
    2: Done
    3: Done
    4: Done
    and.....
    5: Done

    ReplyDelete
  2. 1. No penalties, splits were between high :57 and low :59
    2. Done
    3. Done
    4. Done
    5. Done

    ReplyDelete
  3. 1. did not record my time per 300m, but my penalty split time was 1:42 (my 2k row PR being 6:47). total number of penalties: 7
    - hardest part was getting my stroke rate under control. finally hit a stride on my last two.

    2. 50 x GHD situps - sorta. hooked my feet up under the smith machine and put a swiss ball under my hamstrings. similar stimulus, not as aggressive range of motion.

    3. done.

    4. done.

    5. done.

    ReplyDelete
  4. 1. 2k time was from Feb.... penalty was 2:00 mark. I've improved since then....
    1:48/1:49/1:45/1:45/1:49/1:46. SPM of 20-22 for all rds.
    2. Done
    3. Done
    4. Done - these were really nice after yesterday.
    5. Done

    M/35/179/5'10"

    ReplyDelete
  5. 1. 1:08, 1:08, 1:15, 1:15, 1:03 (finally got the pacing down! Don't really know what I was doing before) 1:00.6... Will do better next time now that I know
    What I'm doing.

    2. Done

    3. Done

    4. Done

    5. Done

    ReplyDelete
  6. Penalty Box: 1r 2:05/0 5r 2:00 0/1/0/1/0
    50 GHD su
    splits/lunge/couch stretches

    ReplyDelete
  7. Pace at 1:43. No penalties

    Did all if bens other shenanigans too

    ReplyDelete
  8. Penalty Box: Sub 1:50/500 round pace
    6 penalty strokes in first three rounds until I got the stroke thing down.

    50 GHD su
    splits/lunge/couch stretches

    ReplyDelete
  9. Row
    Good
    Good
    Good
    Good
    1 penalty
    Good
    Spm -21-22
    Pace 1:39-142

    2.done
    3. Done
    4. Done
    5. Done

    ReplyDelete
  10. Going to follow this site from this day forward.

    ReplyDelete
  11. Welcome Sherman!
    Did a team WOD with the 6am Class:
    10 rounds of 200m row and did a bunch of Burpees (which I need to do anyways) and sit ups.


    ReplyDelete
  12. 10 penalties at 1:45 pace. Should have practiced before I jumped in.

    ReplyDelete
  13. Last checked row was 7 minutes, upped the row rate to under 1:40 after second round. Last round 5 penaltys (legs gassed from squat day Monday).
    50 ghds - 2 sets 20 1 set ten
    All stretching done (painfully lol).

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  14. 1. No penalties
    2. did 100 weighted sit ups
    3. done

    ReplyDelete
  15. Rows- 11 penalties Splits ranged from 105.3-102.8

    Were we supposed to HOLD our 500 split the whole time and be below the spm rating or just go sub 500 as long as the rating was under 25?

    Did all the other stuff too. That mobility stuff felt good yet really bad at the same time.

    ReplyDelete
  16. 1. 5 penalties total
    2. Done with the rest.
    Much needed mobility!!

    ReplyDelete
  17. Rows - 2:04 rnds 1-4, cut to 1:55 rounds 5 and 6

    4 penalties
    0
    1
    2
    1
    2

    All else done.

    ReplyDelete
  18. Those were the penalty inducing tempos, not round splits. Didn't really watch those.

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  19. 1. Row pace was around 1:35-1:37 and spm @22-23....2k pace was @1:40....no penalties
    Ghd and stretches check.

    ReplyDelete
  20. 1. Rows were all 1:34 500m pace. 3 total penalties for pausing at full extension
    2. Checkmate on all the mobility and GHDs!

    ReplyDelete
  21. 1. 1:58/7 1:57/0 1:58/2 1:57/0 1:58/0 1:58/0
    2-5. Done

    ReplyDelete
  22. Sub 1:40 pace, no whammies
    2-5 done

    ReplyDelete
  23. 1. Averaged 3 penalties per 300 meters!!!
    2-5- Check.

    ReplyDelete
  24. 1. 1:44 no penalties
    2. ghd 50

    Had to go..stretching at home now.

    ReplyDelete
  25. 1:46 - 3 penalties in first 2 rounds then smooth sailing

    Everything else completed

    ReplyDelete
  26. at the globo gym:
    2K pace is 7:18 so tried 1:50
    1:50 cap fro first two 1:03.8 1.03.2 kept at around 1:46 pace - this was too easy so changed to 1:45 pace cap
    1:45 cap for last 4 1:02.4 1:01.4 1:01.0 1:01.2
    no penalties 2 minutes between rounds on C2

    did GHDs on a smith ball with anchored feet

    the mobility was horrible -very sore from yesterday!

    ReplyDelete
  27. 1. No penalties
    2-5. Check (except Ben only had me do 30 GHD sit ups)

    ReplyDelete
  28. 1.No rower at work, so i picked a weakness instead. 6 x 1 min max double unders 21/27/22/19/18/16. Super excited! Last week i couldnt even link double unders together!!
    2. done
    3. done
    4. done - ouch!
    5. done.

    ReplyDelete
  29. 1. 1:45 no penalties
    2. Check
    3. Stretching - ow. Check.

    ReplyDelete
  30. 13 Mile Bike Ride through Martha's Vineyard (Oak Bluffs to Edgartown and back).

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  31. 1.1:38,1:32,1:27,1:28,1:25,1:28
    2.Done
    3.Done
    4.Done
    5.Done

    ReplyDelete
  32. 1. 44 penalties total... First time to really control SPM and power on the stroke. 9/11/4/4/7/9

    2-5. Done

    ReplyDelete
  33. 1. 2:10 - No problem with the SPM, really struggled with pace - did a lot of burpees with this one.
    2. GHD - Done
    3. Splits prac. - Done
    4. Couch Stretch - Done'
    5. Side Lunge - Done

    ReplyDelete
  34. 1. Based on 2:05 pace - 1:12 (3 penalties),1:10,1:10,1:08,1:10,1:05.
    -Not sure I hit this one correctly, I just stayed below 2:05 pace and 25 SPM and that was pretty comfortable after I found my rhythm.

    Was this WOD supposed to be balls to the wall or more pacing and recovery?

    2. GHD Sit Ups x50 (unbroken)
    3. Splits (done)
    4. Couch Stretch (done)
    5. No time for Side Lunge.

    ReplyDelete
  35. 1. 1.03, 1.00, 1.01, 1.02, 1.02, 105 - 4 total penalties.
    2. Done.
    All mobility was done plus a little extra shoulder and hip stuff.

    ReplyDelete