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Thursday 03 March 2011

Posted by The Coach on March 2nd, 2011

“Rowing 1-min Ladder”
1 min on, 1 min off
1 min on, 50 sec off
1 min on, 40 sec off
1 min on, 30 sec off
1 min on, 20 sec off
1 min on, 10 sec off
then go back up the ladder until you finish with
1 min on, 50 sec off
1 min on

Post total metres to comments

Fremantle United U15's meet the C2 rower

9 Responses to “Thursday 03 March 2011”

  1. The Cell said

    What awesome efforts by the morning crew today! Mike Ale, another time of the day! You are on fire my friend!

    Warm up:
    50 cal airdyne
    Mobility drills
    2 rounds of:
    5 x L-sit pull ups
    5 x headstand press (1 x abmat)
    5 x slow K2E
    5 x pistols each leg, no shoes
    5 x Bulgarian ring dips

    3 x 5 @ 60kg (have not done this for a long time due to previous and recent back issues, so happy with this and felt good, all sets taken from the floor)

    Then:“Rowing 1-min Ladder”
    1 min on, 1 min off
    1 min on, 50 sec off
    1 min on, 40 sec off
    1 min on, 30 sec off
    1 min on, 20 sec off
    1 min on, 10 sec off
    then go back up the ladder until you finish with
    1 min on, 50 sec off
    1 min on
    Rd1 = 308m
    Rd2 = 306m
    Rd3 = 303m
    Rd4 = 297m
    Rd5 = 284m
    Rd6 = 273m
    Rd7 = 269m
    Rd8 = 273m
    Rd9 = 277m
    Rd10 = 287m
    Rd11 = 301m
    TOTAL = 3178m

    1min rest

    8mins of tabata static holds including:
    4mins of hovers
    2mins of handstand holds
    2mins of ring static support

    I felt ok, still not there in my mind yet, each of the rows that were below 285m should of all been above 285m +

    Overall not completely satisfied with the rowing, but not completely disappointed…


  2. Vicki said

    That’s a pretty epic days training Stef! It just goes to show that you can be an elite athlete, an inspiration to so many, yes still unsatisfied and hungry for more, better, faster. It’s refreshing.

    I liked today’s WOD. I like training with the boys 🙂 It’s fun!
    I did altogether 2661, which I was OK with – dropped off a bit at the 10 second back to back, and the 20 sec after that was a bit hard but finished with a longer distance than my first row. I even got a blister! I was pleased when I rowed at 1.54/1.58 for a few sets – I usually find breaking 2.00 a bit hard.

  3. Jane said

    I love this WOD – its one I’ve done quite regularly with both rowing and running 🙂

    Trained at Crossfit Sydney again this morning

    3 rounds of
    400m run (feels great to be running and I’m feeling pretty good)
    15 x 15kg snatch
    9 x HSPU (did this with a block and Andrew helping me up towards the end really happy that I managed to get all 3 sets out even if I couldn’t get my head all the way to the floor) 🙂

  4. Pete Yeates said

    AM = Row 2 minute intervals with 1 min rest x 5 – spm = 16, damper setting = 1

    PM = Squat 45,65,77.5kg -KB Press 20.5,20.5,20.5kg – Double 24kg KB Thruster – Handstand hold

  5. Brett said

    Warm up:
    3 rds of 250m row & 20x 16kg kb swings
    Pistol practice, managed to get a few out on my right leg only.

    WOD – Rowing 1-minute ladder
    Total = 2949m

    Good fun

  6. Graeme said

    And Brett you forgot your first muscle up champ, good stuff!!

  7. michele said

    LOVED the rowing 😦 Thanks Lisa for your encouragement. Best row I’ve done in a long time. Jase>>>FYI I’ve been SOOO good with my diet you”ll be impressed!

  8. The Cell said

    Great to hear Michele. How was the hiking??

    I’ll be home soon so keep it up and we can have a good chat next week.

    Jase 🙂

  9. The Cell said


    Jase 🙂

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