Frank and Tina after finishing their final Fast Track workout. Expect to see them working out with the rest of the endurance crew soon.3+ Hours Before/After CF or CFE Strength & Conditioning WOD
Row, Run, or Bike
6x3 minutes - 2 minute rest between rounds.
Row, Run, or Bike
6x3 minutes - 2 minute rest between rounds.
- Row - Strokes/Minute during every round should be 24 during 1st min., 26 during 2nd min., and 28 for the 3rd min.
- Run - Incline every round should be 1.5% during 1st min., 3.0% during 2nd min., and 4.5% for the 3rd min.
Did this one on Sunday. Hitting the prescribed s/m was tough for the first few rounds; got better in the later rounds, although meters still fell off more than I wanted. 667m, 657m, 651m, 646m, 640m, 633m.
ReplyDeleteTraveling to Sacramento today, so won't be back until Thursday. Enjoy!
I'll be there tonight & get there at 5:30 if needed for rowers
ReplyDeleteFrom JohnK-Congrats Tina and Big Frank! I will be there tonight at 6 for C2!
ReplyDeleteNice work Jean.
ReplyDeleteSee everyone at 6!
Nice work Frank & Tina! Stick with it!
ReplyDeleteFrom JohnK - great cues mike! Really helped me to drive better and keep spm at the targeted pace. Got to workout with Batgirl (Ali G) and Wonder Woman (E-Diesel)-awesome team! thanks guys for helping me keep the right pace!
ReplyDeleteGreat group tonight! I think having a targeted s/m helps take my mind off the actual time of the wod. This was a good one.
ReplyDeleteGot this one in after class. I agree Erin, I was pretty focused on what 24, 26 and 28 s/m feels like that the workout went by pretty quickly.
ReplyDelete810*, 806, 804, 806, 808, 818
*Handle slipped out of my hands with five seconds left. 50 Burpees later I got back to the workout. Won't let that happen again...
Hey Guys!
ReplyDeleteI tackled this one at Equinox last night. I must say, going at this alone, without having someone next to me to help pace was quite the challenge as my s/m's were really not easily maintained.
Not to mention the old man that kept coming up to me during my 2min rest intervals asking "Whatcha doin over here? I've never seen ANYONE on one of these" (referring to the C2) GRrrrrrr.
Anywho ... Here's what I've got :)
680, 684, 678, 688, 695, 693
-SaraC
Oh man Mike... slipped on the first round too and you somehow maintained that pace? Killer.
ReplyDeleteWill try to get this in on Sat or Sun. Will be in tomorrow evening though.
703, 695, 692, 695, 687, 687
ReplyDeleteIt was a challenge keeping the s/m at the right pace. I caught myself not being very efficient with my rowing technique because I was so focused on the s/m
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