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.

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36 comments:

  1. The crappy crossfitterAugust 21, 2012 at 3:19 AM

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

    ReplyDelete
  2. SchreinerAugust 21, 2012 at 4:20 AM

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

    ReplyDelete
  3. UnknownAugust 21, 2012 at 4:24 AM

    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. QuinnAugust 21, 2012 at 4:59 AM

    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. AnonymousAugust 21, 2012 at 8:13 AM

    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. UnknownAugust 21, 2012 at 8:41 AM

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

    ReplyDelete
  7. Derek MohamedAugust 21, 2012 at 8:57 AM

    Pace at 1:43. No penalties

    Did all if bens other shenanigans too

    ReplyDelete
  8. mcgrailAugust 21, 2012 at 9:28 AM

    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. Get Fit!!! with JasonAugust 21, 2012 at 9:52 AM

    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. ShermanAugust 21, 2012 at 11:18 AM

    Going to follow this site from this day forward.

    ReplyDelete
  11. Mark LeeAugust 21, 2012 at 11:56 AM

    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. UnknownAugust 21, 2012 at 12:01 PM

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

    ReplyDelete
  13. MattAugust 21, 2012 at 12:51 PM

    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).

    ReplyDelete
  14. Chris NeebAugust 21, 2012 at 1:39 PM

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

    ReplyDelete
  15. AnonymousAugust 21, 2012 at 2:25 PM

    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. UnknownAugust 21, 2012 at 2:48 PM

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

    ReplyDelete
  17. RyanAugust 21, 2012 at 3:08 PM

    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. RyanAugust 21, 2012 at 3:10 PM

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

    ReplyDelete
  19. Rudy KAugust 21, 2012 at 3:13 PM

    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. UnknownAugust 21, 2012 at 4:03 PM

    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. masonAugust 21, 2012 at 4:36 PM

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

    ReplyDelete
  22. potsyAugust 21, 2012 at 4:50 PM

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

    ReplyDelete
  23. UnknownAugust 21, 2012 at 5:50 PM

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

    ReplyDelete
  24. UnknownAugust 21, 2012 at 5:54 PM

    1. 1:44 no penalties
    2. ghd 50

    Had to go..stretching at home now.

    ReplyDelete
  25. Dan CampAugust 21, 2012 at 6:04 PM

    1:55 - no penalties
    2-5: check

    ReplyDelete
  26. UnknownAugust 21, 2012 at 6:13 PM

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

    Everything else completed

    ReplyDelete
  27. Bubba HagoodAugust 21, 2012 at 6:21 PM

    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
  28. Heather Keenan BergeronAugust 21, 2012 at 6:33 PM

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

    ReplyDelete
  29. Britt ArbanasAugust 21, 2012 at 11:01 PM

    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
  30. Joe KoniecznyAugust 22, 2012 at 3:03 AM

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

    ReplyDelete
  31. JennSAugust 22, 2012 at 6:53 AM

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

    ReplyDelete
  32. UnknownAugust 22, 2012 at 1:19 PM

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

    ReplyDelete
  33. TadpoleAugust 24, 2012 at 10:24 PM

    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
  34. Amy KbaumAugust 28, 2012 at 6:25 PM

    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
  35. AnonymousSeptember 19, 2012 at 3:13 PM

    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
  36. DannyBostwickMarch 21, 2013 at 7:57 AM

    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

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