10 x 200m Row Repeats

Friday Aug 17 2018


Pride in yourself is vital. I’m not sure if you know this or not but it’s true, read it in a book. If you think you have nothing to be proud of give it some thought because I bet you do. Try being proud of yourself as well as reminding yourself of that pride often and see what happens. 
Have a great Friday!
1.) 5 Power Clean from High Hang Blocks every 2:30 for 5 rounds working up to a session 5RM
Then continuing every 2:30 complete
7 Power Clean @ 95% 5RM
9 Power Clean @ 90% of 5RM
Note: Drop Bar to blocks after each rep, reset and pull relatively quickly
*2.) 10 Clean Deadlift every 3 minutes for 9 minutes adding load working up to a session 10RM
Then 
Then continuing every 3 minutes 
Max Effort @ 95% of 10RM
Max Effort @ 90% of 10RM
Note: Clean Deadlifts are to be hook gripped with no mixed grip
*3.) 50 reps Single Leg Step-ups 24/20” 35/25lb Dumbbells
Note: Working leg must extend fully before non working leg touches top of box. Doesn’t need to be fast just keep moving
1.) 10 x 200m Row Repeats 
10 rounds
200m Row
Rest 1:00 - 1:30 minutes 
Note: Goal is fastest 200m on the 10th round
*2.) For time:
10 Bar Muscle Ups 
20 Push Press 135/95lb
30 cal Assault Bike
*3.) With a partner 
100m Sandbag Bear Hug Carry 150/100lb
100m Sprint
100m Sled Push 135/95lb
100m Sprint
100m Sandbag Bear Hug Carry 150/100lb
100m Sprint
100m Sled Push 135/95lb
Note: Alternate as you wish on the Carry and Push, both sprint. Door to door
*4.) 30 minute vested Run 
Every 5 minutes complete 25 Air Squats 
*5.) 11 minute AMRAP 
11 GHD Sit Up 
11 Strict Toes to Bar

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Yvonne Otero91d

I'm good enough, I'm smart enough, and gosh darn it, people like me!

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Grant Soletski90d

You’re adorable too.

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^55 kilo?
Loving working from the blocks again! Just have to get used to kilos 🤦‍♀️ 51-44sec. 50 step ups ✅
Some rowing. Between 46/50 secs. Almost died
All rds between 0:37 & 0:40
56kg x 5, 54 x 7, 51 x 9
Not sure row times... averaged about 45 I think... last rd maybe 43? 💩 Disaster for Oliver 😩
Between 35-38)1or2@38)(35 last rd)
Power clean up to 77kg then 2@90kg on 5th. 11AMRAP 11ghd 11strict T2B
33, 33, 33, 34, 34, 34, 34, 34, 35, LR34.5
80Kg HHC= 176# I think the rower took some of my soul ☠️☠️
180# Cleans
34.5 - 38.6 it was all over the place last round 35.6
110# 5 times; 95# 9 times
Fastest row 40.2
56-46sec on row
Cleans ^ to 43kg (unhappy elbow)
5RM ^ 52kg. Last row :48
Didn’t keep track of all round times, but they were about :47-:48
50 kilos, 45.9, 45, 44.9, 43.7, 42.6, 43.4, 43.6, 42.4, 39.5, 38.5
Up to 55kg 🤕
49.2, 47.8, 47.5, 47.4, 46.6, 46.1, 46.0, 46.6, 53.4, 45.2 WOOF🤢
44.6 down to 40.9
75 kg....165#
41.9, 41.9, 40.8, 40.4, 40.2, 39.4, 39.2, 39.1, 38.7, 38.1, 34.6
Power cleans up to 98kg
Up to 37kg
Fastest row 46 seconds
All 44 seconds, last round 42 seconds
Up to 126# cleans...12 strict wide grip pull-ups, Back Extension/Dumbbell Bent Over Row/Reverse Hyper, 50 step ups, deficit HSPUs, GHDs/t2b
45.5 fastest row at the end
Clean up to 48. Then 45 and 40.
9rm @ 155#; row start at 46.0, ended at 36.0
CF Kato
4 x 8 Push Press at 105#. 7 rds - 6 HSPU/ 3 PC @ 155# / 2 BMU. 13:01. Got all bmu except round 6 failed 5 times in a row and then got a double on rd 7. 🤷🏼‍♀️
34.4 - 35.4 (34.5 last round)
Up to 90kg
1:28.2-1:33pace per 200m w last 200 pace at 1:27.2 on 1 min rest.
50.7, 47.5, 46.8, 46.9, 45.8, 45.6, 44.9, 45.2, 44.5, 43.0. 30-45 kg
Dinner with relatives at the Rite Place. Cleaned the house!
44,43,43,42,42,42,42,42,41,41
125#x5,115#x9
CrossFit SolaFide
Helen - 9:30. 3 rounds: 25 cal row, 20 burpees over rower. Bench 2RM 135#. Should probably start benching more often
🔥🔥🔥Yoga🔥🔥🔥
36-39 for all reps
up to 55kg
173# cleans with Karl
Between 37.9 - 39.7 for 9 rds. Last rd at 36.3. Karl beat me by tenths each rd, but he was recording our scores 🤔
6:15.4 (35.2 last rd)
Up to 80kg