1600/2000

Warmup:
1x30 situps
1x30 wall ball

WOD: "1600/2000"
4 rounds for time of:

• 400 meter run
• 500 meter row

Time 19:30

Row 2000

Warmup:
3x10 SOTS barbell press
3x15 situps
3x15 back extensions
PT stretches and foam roller

WOD: "Row 2000 Meters"
Time 9:18 (1000 meter split at 4:55; 1500 meter split at 7:18)

I was supposed to perform FRAN today but had to row instead. Can't stack the weight on by spine just yet.

5x3 Heavy Thrusters

Warmup:
10 turkish getups (45# kettlebell)
5 thrusters (95#)

WOD: "5x3 Heavy Thrusters"

1. 135#
2. 145#
3. 155#
4. 165#
5. 175#

After thrusters, I needed some cardio work, so Drew, Kim, and I raced on the C2 rowers for 500 meters.

Results:
1st - Me (1:37)
2nd - Drew (1:40)
3rd - Kim (1:45)

Overhead Lunge

Warmup:
3x10 pvc pass thrus
3x10 good mornings (45# bar)
3x10 pushups

WOD: "Overhead Lunge"
7 rounds for time of:

• 15 kettlebell swings (55# kettlebell)
• 6 overhead lunges (25# dumbbell - alternating right and left arms)

Time 11:54

I also ran 400 meters and rowed for 1 minute (307 meters).

Row 1500 meters

Warmup:
15 pullups
15 pushups
15 squats
skin the cat practice (5 reps - rings & bar)
L-pullup practice
muscle-up practice

WOD: "Row 1500 meters"
time 6:11 - compare to 3/3/09 (slowed down 8 seconds, but I was having a conversation while I rowed)

Daily Minute = handstand
Ran 3 laps to cool down

Row 1000 meters

Warmup:
15 thrusters (67#)
15 sumo deadlift high pulls (67#)
15 medicine ball cleans (20#)

WOD: "Row 1000 meters"
Row 1000 meters for time on the C2 rower.

Time 3:45

My boss was in town today and I needed to get to the office early. Rowed instead of doing GI Jane. Can't say I'm sorry about it.

JACKIE

Warmup:
3x15 GH situps
3x15 back extensions
3x15 pushups

WOD: "JACKIE"
1 round for time of:

• 1000 meter row
• 50 thrusters (45#)
• 30 pullups

Time 12:23

I felt pretty good today, although a little tired upon arriving at the gym. Anyhow, pretty pleased with my overall time and effort.

Row 1500 meters

Warmup:
3x15 GH situps
3x15 pushups
3x15 wall ball (20#)

WOD: "Row 1500 meters"
Row 1500m on C2 rower for time.

Time 6:04

Here's a demo video of rowing on the C2 rower:

4 Little Bears

Warmup:
3x15 dips
3x15 wall ball (20#)
3x15 inverted pushups
3x15 knees to elbows

WOD: "4 Little Bears"
4 rounds for time of:
25 situps
100 ft bear crawl
25 weighted box jumps (24" box & 20# ball)
100 ft bear crawl

Time 21:19 as Rx

This was my first time back at CrossFit since last Wednesday. I could really tell a difference when you take that much time off. However, the hotel where I was staying last week had a C2 rower, so I was able to workout with that.

Row 400 meters
Run 1 mile
Row 400 meters

Time 15:01