Row – Page 68 – Fitness Managed

Crossfit Games Workout 15.5 (scaled)

By cbroccoli | 29/03/2015 - 11:52 |29/03/2015 Couplet, Light Weights, M, Medium (< 15 min), Task Based

For time perform 27-21-15-9 reps of the following:

Row for Calories
Thrusters @ 30kg / 20kg

Results: J: 9:45, C: 10:16, P: 11:37.

Row and Pushups

By cbroccoli | 25/03/2015 - 17:57 |27/03/2015 Body Weight, Couplet, M, Medium (< 15 min), Task Based

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For time perform the following:

Row 40 calories
40 Pushups
Row 30 Calories
30 Pushups
Row 20 Calories
20 Pushups
Row 10 Calories
10 Pushups

Results: Did this workout in the hotel gym.

Deadlifts and Jackie

By cbroccoli | 14/03/2015 - 20:10 |14/03/2015 Light Weights, M-G, Medium (< 15 min), Task Based, Triplet

Not for time do the following 9 sets of Deadlifts. Rest as needed between sets.

5 x 60kg
5 x 90kg
3 x 110kg
3 x 110kg
2 x 120kg
2 x 120kg
1 x 125kg
1 x 125kg
5 x 110kg

Then do Jackie:

Row 1000m
50 x Thrusters @ 20kg
30 x Pullups

Results: 125kg was a new 1RM. Not far from my goal of 2 x BW. For Jackie: 9:52. In April 2014 did it in 9:58.

Sunday Workout 22.2.2015

By cbroccoli | 22/02/2015 - 19:12 |10/06/2015 Body Weight, Light Weights, Medium (< 15 min), Task Based, Triplet

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Deadlifts

Set 1: 5 x 70kg
Set 2: 5 x 80kg
Set 3: 5 x 90kg
Set 4: 3 x 100kg
Set 5: 3 x 110kg
Set 6: 1 x 115kg
Set 7: 1 x 115kg

For time perform one round of the following:

Row 30 calories
30 x Wall Balls
30 x Pullups
30 x Kettlebell Swings
30 x Box Jumps
30 x Double Unders
30 x Push Press
30 x Renegade Rows

Results: New PR for Deadlifts. For the metcon we all finished between 11:20 and 12:20.

Row 5k

By cbroccoli | 17/02/2015 - 19:10 |20/02/2015 Body Weight, Long (< 20 min), M, Singlet, Task Based

For time Row 5k. Try and maintain a steady stroke rate throughout.

Result: 22:07. Kept the stroke rate around 28 – 31. HR ave= 146 / max= 169

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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