WOD - Friday, 8/1/2010

4 x 500m row

Rest as required between efforts.  Post times for all four efforts to comments.

We will be doing this as a team WOD, each team will be scored on total team calories divided by number of team members.  Individual times per effort will also be recorded.

Comments

[Rach W]

Hey 12pm Crew!!!!

Long time no see.
Hope you are all killing it. Im hoping to get in next week to say hi and bye before I leave for the RAAF.

Go hard guys!
xx

[Cody]

Hey all,

Been training, I promise...;) Thursday here and.....

Tabata Mash Up:

Thrusters (75/45)lbs

Ring Push up

Wall Ball (20/10)lbs

Knees to Elbows

** Complete 8 rounds of 20 seconds work followed by 10 seconds of rest for each exercise. Begin with thrusters, then once all 8 sets are complete move to Ring push ups etc. There is only a 10 second rest between exercises, so move quickly. Score is total number of reps completed.

169 was score subbed rings for barbell, due to lack of equip. and 20kg plate in place of ball for wall ball.

Cheers

[Cassius]

Must have been fun tossing that 20kg Plate against the wall Cody lol

[www.facebook.com/profile.php?id=707570762]

cant...feel...my....legs...

[Danny M]

5am:
Team 1 = average cals per team member 144.6
Brett F 1.35.9/1.36.1/1.40.9/1.40
Katrina C 1.58.1/2.04.2/2.15.2/2.13.1
Rob C 1.36/dnf/1.50.4/1.48.6

Team 2 = 146.6 cals
Micah M 1.33.2/1.38.6/1.47.6/1.40.4
Jo L 204.8/202/2.01.3/2.02.8
Tim H 1.47/1.48.3/1.49.3/1.52.4

Team 3 = 142 cals
Kieran H 2.00/1.42/1.40/1.44
Collette O 2.07/2.02/2.00/1.57
Gerard N 1.51/1.50/1.55/1.52

Team 4 = 159 cals
Jamie E 1.46.2/1.44/1.44.5/1.40
Ed B 1.43.5/1.42.7/1.41/1.40

6am: (Didnt manage team scores as not everyone got to finish in time)
Karel 140.6/1.43.8/1.44.8/1.44.7
Bill S 1.33./1.44.9/1.37.3/1.38.4
Anna R 2.03/2.03/2.05/2.04
Annie B 1.52/1.52/1.53
Murray 1.50/2.00/2.01/2.01
Tracey W 1.48//1.46/1.48Steve Mun 1.48/1.48/1.48
Emma K 1.59/1.48/1.49/1.46
Tara S 1.58/1.59/2.02
Mike R 1.46/1.40/1.51/1.51
Miles W 1.51/1.46/1.49/1.47
Aaron Pol 1.31/1.33/1.33
Anna H 2.12/2.07/2.07/2.12
Monique B 2.05/2.06/2.03/2.08
Primo 1.57/1.58/2.01/2.08
Thomas R 1.29/1.29/1.30
Shiela W 1.54/1.57/1.58
Steve McK 1.44/1.43/1.43/1.45
Shaun O 1.40/1.35/1.40
Shaun McT 1.31/1.28/1.29/1.29
Chad B 1.40/1.39/1.49/1.51
Nada 2.20/2.12/2.17/2.15
Kate A 2.30/2.24/2.31/2.23
Peter McP 1.34.8/1.35.4/1.36.4/1.37
Alexei 1.38/1.41/1.51
Brad M 1.32/1.42/1.39/1.43.2
Alex B 1.34.2/1.36/1.43.5/1.38
Glen W 15.50 (mod WOD)
Steve Mus 13.27 (mod WOD)
Bec P

[Bill S]

Sorry Danny, must have been my writing but for my second row I did 1.34 not 1.44 as written....my bad. I had a goal to go sub 1.40 for the 4 rows so pretty happy with that....rounds 2 & 3 were very tough! Well done to all!!

[Cassius]

Helen McK

3 rounds of
250m Row
10 Thrusters 5Kg DB

9.10

[Steve Mus]

mod Wod for Glen W & Steve Mus

25 OA Kickback Burpees

50 OA KB Swings
100 Sit ups

50 OA(Left) DB Push Press 

50 Squats
50 Box Jumps

Glen W 15.50 (12/10/20")
Steve Mus 13.27 (16/12.5/24")

Thanks again Glen for joining me in the special group. It was good to not be thrown outside on our own today.

[Cody]

Too funny Cassius,

I tossed it up in the air only about 6inches above..lol I probably would've been banned from the gym if I was able to throw that thing against the wall...lol Good training all.

[Aaron Pollard]

Don't feel too bad Steve. I was once like you (one of the special people). No-one looks at you any differently (at least not many people!)

[Brad]

About a 4s improvement over my reps from last time. I so wanted to go sub 1:30 for the first one but died in the quads and ass massively. Technique and longer levers would be nice!

[edwin townshend]

Edwin.T 1.51/1.42/1.43/1.41

OH Squat 3-3-3-3 30/35/37.5/40f

[Cassius]

Team 1 = 152.75 cals
Jodie H 1.47/1.53/1.54/1.53
John B 1.27.5/1.32.5/1.40/1.32
Westy 1.30.1/1.35/1.40/1.40
Jean M 2.11.7/2.02/2.07/2.09

Team 2 = 144 cals
Helen B 2.04/2.07/2.08/2.08
Claudia P 2.07/2.16/2.17/2.16
Sharif D 1.31/1.34/1.35/1.36
Greg A1.42/1.42/1.45/1.44

Team 3 = 143.3 cals
Ally F 2.05/2.07/2.09/2.09
'Crazy' Ross H 1.34/1.48/1.50/1.45
Matt G 1.34/1.45/1.45/1.47
Kate M 1.43/1.50/2.00/1.55

Team 4 = 152.3cals
Tor V 1.33/1.43/1.43/1.42
Jimmy W 131.8/1.34.7/1.44.2/1.39
Renee H 2.03/2.14/2.16/2.13

[Cassius]

Above is for the 12pm Crew ^^

[Sharif]

Great WOD today terrible but fun! It's a funny thing wanting to be sick before the WOD knowing that it is going to be a gas fest
It was good clean glute torturous fun.

Great work Claudia to keep pushing through the pain barrier. There is no where to hide or rest on the rower so it takes determination to keep pushing through when you are gassed and feeling your strength starting to wane.

Great work Greg and Helen too great consistency across your rows

And Baby John went so hard on his first row it was sickly consoling seeing your discomfort! :-)

[Baby John]

Sharif after the second round I actually thought that the pain throughout my entire lower body was never going to go and I would remain in the fetal position for the rest of my life. However, even after all that I am so glad to be back after about three weeks off. Also

I think my last time was 1.37 but regardless of time I got my butt kicked today (in a good way).

[Matt G]

Great workout 4th one to bring on the puke, so much pain in such a short distance :)

Oh and Rach W, good luck Ill miss seeing your hands after chins, always a nice tear and lots of blood.

[Danny M]

5pm:
Team 1
Mike Mars 1.139/1.41/1.42/1.43
Duane O 1.28/1.29/1.32/1.33
Lisa Weis 2.04/2.00/1.59/2.04
Virgil 1.40/1.41/1.44/1.42

Team 2
Dave Mac 1.42/1.47/1.47/1.45
Stewart A 1.39/1.501.53/1.52
Maz 1.445/1.38/1.50/2.03
Jo R 2.03/2.04/2.07/2.11

Team 3
Penny M 1.51/1.51/1.54/1.59
Tiff B 1.56/1.59/1.59/-
Liz B 1.46/1.56/1.58/1.58
Lee W 1.39/1.43/1.44/1.47
Andy J 1.38/1.41/1.44/1.46

Team 4
Arend Q 1.53/1.56/1.56/2.00
Jesse S 1.39/1.44/1.45/1.46
Alex S 1.24/1.29/1.25/1.35
Joel B 1.39/1.40/1.42/1.43

6pm:
Team 1 = 143
Janelle K 2.09/2.10/2.18/2.13
Tony L 1.41/1.44/1.45/1.50
AP 1.26/1.36/1.37/1.36
Amy H 1.54/2.06/2.07/2.06

Team 2 = 150
Stacy A 1.47/1.50/1.54/1.54
Claire M 1.43/1.46/1.51/1.52
Lee H 1.51/1.41/1.37/1.41

Team 3 = 152
Emma H 1.49/2.03/1.58/2..00
Sharon A 1.46/1.50/1.54/1.57
Oz 1.41/1.34/1.37/1.39

Team 4 = 141
Mike Mac 1.44/1.43/1.39/1.43
Yvette 1.52/1.53/1.53/1.51
Sally K 2.02/2.02/2.05/2.06

[Liz]

I'm so glad I went for a swim after that. My legs were agony, and now they're almost okay :-)

[Kaliegh]

YAC Crew... Wow this WOD completely floored me! Only Tom and I today and for some silly reason I only took down times and not calories. Times as follows:

K 1.51 1.55 2.05 2.02
T 1.50 1.49 1.49 1.47