3 rounds for time of:
Row 500m
21 Burpess
Run 400m
Post time to comments
Sub for Rowing: 50 Sumo Deadlift High Pulls, Shin to Chin, 45lbs
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Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Crossfit: The sport of sport. Functional Fitness. A kick in the backside of traditional training (and the participants). This is a record of our exploits. . .
Rob
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
Alan
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
Paul
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
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3 comments:
23:12
The burpees were evil! Thank goodness tomorrow is a rest day. With running and rowing, this should be right up Rob's alley as far as workouts are concerned.
Whew, snuck this one in at the 23rd hour, literally. I've noticed that working out in the morning isn't effective for me. I've really become a night owl with work. Mornings leave me feeling like crap when I work out. So, I decided to wait until after work (and after the wife headed to bed to do this one. 11:30PM, 20 degrees outside, and the only thing worse than the weather outside, was the thought of missing a day. . .
Almost as rx'd (Did 50 strokes on the rower since I don't have a computer, figuring 24-28 strokes per minute, and 1:40-2:00 to do a 500). Ran the street course through the neighborhood by headlamp and at night. Awesome fun!
total time: 21:27.41
Burpees are really coming along. They're still a huge metabolic hit but I'm able to get through more of them before stopping to breath. Still working on the ring dips. . .
Nice Rob!
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