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Thursday 14 October 2010

Posted by The Coach on October 13th, 2010

CrossFit Total Week
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach

For time:
Run 1 mile
Row 2K
Run 1 mile

Post time to comments


12 Responses to “Thursday 14 October 2010”

  1. Pete Yeates said

    WU = Row 1k, mobility

    Row 500m, 1 minute rest, x 11

    Damper setting on 1, Strokes per minute averaging between 17 – 18

    This was a good hard session.

  2. The Cell said

    Thank you Biljana and Jeff for rescuing me from my dumbarse moment. πŸ™‚

    800m run

    5 squats (35kg)
    5 pull ups
    5 push ups
    on the minute for 15 minutes

    20 sits
    30sec Ab bridge
    40 step up (21 inch)
    for 5 minutes

    800m run

    Some BIG efforts from the morning crew and then some bonding time for me and Willow πŸ™‚ πŸ™‚


  3. The Cell said

    Hi Pete, nice work on the rower, I like it! Hey, could you please elaborate if there was any particular reasons for the damper setting on 1? Only 1 minute rest between efforts? 11 rounds? Were your feet strapped in properly, and was each effort at maximum capacity?

    Your a champion!

    Thank you for your time mate, I am sure others would be interested also…



  4. Pete Yeates said

    Stef, yes I am strapped in, and efforts are at near maximum with the aim of keeping all sets even in pace, and yes there is a method to my madness. The main aims of these sessions are to learn a relatively new skill, increase my endurance, work on explosiveness in the initial pull, and slowly condition my body to the demands of hard rowing.

    The damper setting of level 1 allows me to keep a constant pace and tension throughout all sets, without beating my body into pulp. This is not a race but more a body conditioning session, so my sets are performed as close to flat out as I can to maintain a constant power output throughout. I am aiming to adapt from each week by adding a set until I reach 15, then gradually increase the strokes per minute which should start to decrease my time per 500m. Lance Armstrong used a similar training method in the Tour D France by increasing his cadence to above 130, this allowed him to maintain high speed throughout the races, but he had to train his body first to be efficient at spinning at such high speed.

    The intervals I am doing both on the bike and running are at 2 minutes work followed by 2 minutes easy pace, in the rowing I am completely resting between sets, so 1 minute seems to be enough time to recover, and plus the rower comes with a pre-set program of row 500m / rest 1 minute.

    Hope this gives you some insight into the inner world of Pete, thanks for the questions, train hard.

  5. Anthony said

    Nice work Pete. Sounds like something I SHOULD have done for a few months before giving it all on my rower and at the same time, giving myself a bulged disc! we live and learn – sometimes the hard way. Back is feeling a bit better but I still know and feel it is not up to training yet. I will see what Gary says next Monday. Hopefully I will be back sometime soonish? It has been around 6 weeks now that I haven’t trained. 😦

  6. Ash said

    Jerry as RX’d: 24:45

  7. The Cell said

    head up Anth, I know how you feel, many of us do mate. Excellent Pete, thank you and will chat to you further about that tomorrow!

    Warm up:
    5min airdyne
    Mobility drills
    3 rounds of:
    5 x Tuck sit pull ups
    5 x push ups
    5 x airsquats (slow)
    5 x headstand push ups (from 2 x abmats)

    2-4-6-8-10 reps of:
    Muscle ups
    50-40-30-20-10 reps of:
    Weighted walking lunges (11.5kg weight vest)
    Time: 12.40min
    1km row
    100cal airdyne
    TOTAL TIME = 23.02min

    Kneeling negative hamstring releases
    5 x 5



  8. michelle said

    Warm up: 400m run, 400m row, mobility, CFWU x 1

    WOD as Rx’d

    Time = 28:39

    Splits as follows:
    1.6km run – 9:25
    2km row – 8:35
    1.6km run – 10:39

    Slow, but I’m super happy to be running again – lower back feels good, just need to work on the rib area!

    We miss you Anthony!!! Hope to see you back at training soon πŸ™‚

  9. Biljana said

    I did “Jerry’s little brother’ tonight and kinda liked it too!

    15.23mins πŸ˜€

  10. Nikk said

    Warm up:
    400m run
    400m row, mobility+ 1 rnd cf warm up

    For time:
    Run 1 mile
    Row 2K
    Run 1 mile

    Time= 23.32 πŸ™‚ really happy

  11. Storm said


    Well Done Great Time.

    Keep up the fantastic work everyone.

    S x

  12. Jeff said

    You are welcome Kate.

    “Jerry” 23:09 (Thanks Mike for letting me beat you)

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