21 Jan 2010

Row 500m
Rest 2 minutes
Run 400m
Rest 2 minutes
Row 500m
Rest 2 minutes
Run 400m

Cash-out:
3x max rep push-ups

By CFV · In WODs

6 Responses to “Row”

1. Adam Stanecki says:

   January 21, 2010 at 7:54 am

   6am
   Where have all the ladies gone?

   NB: Some athletes started with the run. Total times also include 3x2min rest periods

   Christian 14:00 (inc. toilet break)
   Matt B 11:51 (1:07, 1:37, 1:21, 1:46)
   Simon Mc ? (1:50, 2:25, 1:51, 2:16)
   Yen 15:56 (2:51, 2:07, 2:46, 2:06)
   Rees 11:53 1:16, 1:48, 1:36, 1:53)
   Andy (4x400m run) 11:19 (1:22, 1:22, 1:26, 1:13)
   Adrian P 13:04 (1:45, 1:40, 1:54, 1:30)
   Oli 13:03 (1:22, 1:56, 1:30, 1:55)
   George 13:04 (1:50, 1:45, 1:48, ?)

   Thank you all for a great morning session.
2. Simon MacLennan says:

   January 21, 2010 at 10:45 am

   My time was 14:21
3. Andrew Lucas says:

   January 21, 2010 at 1:47 pm

   Adam, you asked how we felt about the new WODs routine.
   Speaking for myself, i am liking the curent schedule. It is a good balance of strength and met con work outs. I do not like a bias of either – and need both.
   Is the routine/intensity too much? I ache every day, sleep like a baby (mostly), eat like a horse and feel pretty good for it – so it is ok I reckon.
   It is up to each athelete to push themsevles as much or as litle as they want and for CFV to provide the platform and programm to enable us to improve and or meet our goals – which right now I can say i am, improving that is.
   Keep moving and keep it up.
4. Adam Stanecki says:

   January 21, 2010 at 3:06 pm

   Andy, thank you. I really appreciate your kind assessment. A lot of effort went into the current program and I think it’s working very well too. -Adam.
5. Adam Stanecki says:

   January 21, 2010 at 7:19 pm

   6pm

   Mike f – 1:42.7, 1:19, 1:47.5, 1:17 – pushups 45, 16, 20
   Jess – 2:16, 1:39, 2:11, 1:48 – pushups 20, 8, 9
   Tom – 1:35, 1:30, 1:47, 1:29 – pushups 31, 21, 16
   Nick – 1:40, 1:41, 1:49, 1:54 – pushups 12, 8, 6
   Ed – 1:45, 1:28, 1:56, 1:59 – pushups 24, 11, 4
   Hamish – 1:46, 1:18, 1:46, 1:15 – pushups 30, 20, 10
6. Adrian McGough says:

   January 21, 2010 at 9:28 pm

   Adrian McG
   x4 400 Run 00:58 / 01:06 / 01:11 / 01:16
   x3 Max Parallel Bar Push Ups 24 / 12 / 8