Dan Onramp 7

Dan was back for more this morning.

After a warmup including an intro to POSE running, todays' WOD was a chipper. That's one time straight through a list of movements for time. At the end, you feel like you've been through a wood chipper.

Run 400m

30' walking lunges

15 ring rows

15 thrusters

15 KTE

80 jumprope

Dan's time: 9:36

We were both overambitious picking out 35# for the thrusters. That's not too much, but after running & lunging on his legs and taxing the rest of him on the ring rows it's another story! We scaled the last few with sand-filled PVC pipe.

Dan is coming along. His squat form has improved along with flexibility, he's feeling better all around. Way to go, Dan!

Ciao,

Charles

CFE WOD: Intervals by Time

Instead of having Kirsten do Murph (she was ready!) We went and put some meters in on the rowers.

CFE WOD for distance:

3 x 1 minute on, 30 seconds rest.

2 x 2 minutes on, 45 seconds rest.

1 x 3 minutes on

The original version is 2 rounds of all that. This amount seemed about right.

The data:

CW:

Distance	Time	Avg/500m	Status	Date	Age	Weight	Type	Comments
761m	3:00.0	1:58.2		3/23/2010	50	H	indoor rower	Interval 6. 3 minutes
521m	2:00.0	1:55.1		3/23/2010	50	H	indoor rower	Interval 5. 2 minutes
510m	2:00.0	1:57.6		3/23/2010	50	H	indoor rower	Interval 4. 2 minutes
270m	1:00.0	1:51.1		3/23/2010	50	H	indoor rower	Interval 3. 1 minute
274m	1:00.0	1:49.4		3/23/2010	50	H	indoor rower	Interval 2. 1 minute
274m	1:00.0	1:49.4		3/23/2010	50	H	indoor rower	Interval 1. 1 minute

KW:

Distance	Time	Avg/500m	Status	Date	Age	Weight	Type	Comments
651m	3:00.0	2:18.2		3/23/2010	50	L	indoor rower
446m	2:00.0	2:14.5		3/23/2010	50	L	indoor rower
443m	2:00.0	2:15.4		3/23/2010	50	L	indoor rower
232m	1:00.0	2:09.3		3/23/2010	50	L	indoor rower
238m	1:00.0	2:06.0		3/23/2010	50	L	indoor rower
243m	1:00.0	2:03.4		3/23/2010	50	L	indoor rower	Intervals...3X1 min on, 30 sec rest; 2X2 min on, 45 sec rest; 1x3 min on, 2 min rest.

Ciao,

Charles