Planned to get up and hit the garage in the morning, but that didn’t happen. Got to Intuition at 3:20.
- 3×10 Reverse Hyper (210#)
- Crossover Symmetry Activation
- Back Squats – 5×45, 5×155, 5×225
- Shoulder Press – 5×45, 5×95, 5×115
10:00 EMOM (alt)
- 5 Shoulder Press (125#)
- 5 Back Squats (245#)
Can tell I haven’t been squatting much. That felt much tougher than it even should.
Rowing WOD Week 13 Session 1 – Intervals
Next phase is going to focus on rowing for CrossFit.
Part A: 15 rounds
- 30s Row (calories)
- 30s Rest
- Round 1 – Rate 18
- Round 2 – Rate 19
- Round 3 – Rate 20
- Round 11 – Rate 28
- Round 12 – Rate 29
- Rounds 13-15 – no rate cap, max effort
Screwed up and started out at 19s/m. Figured that out after a few rounds and scaled it back. It was hard to get into a rhythm with the stroke rates in such a short period of time (as you can see from the log). I forgot to keep track of calories, but using the cal/hr (and rounding down) from the log I came up with 9-9-9-10-11-11-11-12-12-12-13-14-16-16-16 for a total of 181. Those numbers seem about right.
Part B: Row 25 calories for time
I was hitting over 2,400 cal/hr and even over 2,500 for a brief moment! I don’t ever remember getting 2 cals in a pull and I did it many times. Took me about 0:39.
Hung around for a bit as the 4:30 class got going. Did 5 or 6 sets of ring swings, working on my hollow/arch positions.