Memo

Updated: 26 December 2010

All CF workouts of the year have been updated and some pictures have been added to previous posts. I will need to go in and fix the posting dates so they are in order and in the right month, but you get the idea.

I'll continue to add my own workout log as time permits. Hopefully with more pictures this year.

If you're interested in some killer food recipes (paleo friendly) be sure to check out The Naked Kitchen Blog!

Saturday, April 17, 2010

Level One - Day Twenty WOD

Good Morning, Athletes!

Since you survived Super Nineteen... Come get some! You're scheduled to do some serious rowing today. Ready?

Today's WOD:

* Warm-up, 2 x 10.

* WOD:
- Row with cable row machine (70# men/50# women)
> 60:30 x 2
> 30:15 x 3
> 20:10 x 4
> 10:5 x 5

* Cool-down, Roller/Stretching/Yoga + 1 liter water.

By the way, that is 60 seconds on, 30 seconds off; 30 seconds on, 15 seconds off; et cetera. Questions?

If you have access to a rowing machine - set it to level 5 (guys) and level 4 (ladies) and do the same workout. Post your total distance to comments.

Post thoughts to comments.

That's it! Go out and do something special tonight.

Have fun. DO WORK!

3...2...1...GO!

1 comment:

  1. Shawna:
    So these SUCK a big one! OMG. I had no idea I could hate an activity so much. We don't have the machine, just the weighted row bar on the multigym, and while my back and legs felt more than stong enough during the workout, my arms went to spaghetti. My forearms started to go numb and it became hard to grip the bar at all! But I managed to finish without too many pauses and my recovery time was ok. My forearms are probably the most sore place on my arms.

    Norm:
    I wished this was a rowing machine as I couldn't use my legs properly. I am concerned I misused my back as it was already tight from pitching the Little League game. However, it doesn't feel like I pulled a muscle, it just seems like I have made it tighter. My arms were also tight and weak, but after about 15 minutes they were greatly improved except for some soreness in my triceps.

    ReplyDelete