1k Row warm up then…
Two for one;
7 Rounds
205# Dead Lift
Run 400m
27:00
Archive for the 1k Row Category
Thursday 090723
Posted in 1k Row, 400m, Deadlift with tags 400m, Deadlift on July 23, 2009 by joeyfitMonday 090706
Posted in 1 Mile Run, 1k Row, Bench Press, Pull-ups, Sit-ups with tags 1k Row, Bench Press, Pull-ups, Run 1 Mile, Sit-ups on July 6, 2009 by joeyfitRest Day? We don’t need no stinking rest day!
Actually, just wanted to work on some of my weak areas… which is like… all of them. =)
Warm up with a 1k row, 3:56. Sub 4 minute, I’ll take it.
Bench Press:
10×100
8×115
6×135
4×155
8×115
40 pull-ups
20 GHD sit-ups
Cooled down by running a mile, 10:21. That’s 3:38 off my time from yesterday. To bad I can’t keep progressing at that pace. I’d be doing sub 4 minute miles by the weekend!
Sunday 090705
Posted in 1 Mile Run, 1k Row, Push Jerk, Push Press, Shoulder Press with tags 1k Row, Push Jerk, Push Press, Run 1 Mile, Shoulder Press on July 5, 2009 by joeyfitBack on the wagon. Will be doing CF WOD’s as much as I can with a little bit of personal modifications to taylor it to my goals, but this will be more adding to than modifying the workout. I would like to get in some more running and upper body work.
Warm up today was 1k row (4:02) and a 1 mile run on the new treadmill (13:59 ) and a few sit-ups, pull-ups, dips, etc. to get the blood flowing.
Then:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
SP- 95-95-95-100-105
PP- 95-105-105-105-115
PJ- 95-100-105-115-125
Sunday 090628
Posted in 1.5 Mile Run, 1k Row with tags 1k Row, Run 1.5 Miles on June 30, 2009 by joeyfitRowed 1k for a warm up and then ran 1.5 miles. Working back into it. Not quite ready for the tabata workout on Tuesday, but we’re going to give it a go!
Tuesday 090602
Posted in 1k Row, Deadlift with tags 1k Row, Deadlift on June 3, 2009 by joeyfitNot sure why it seems so hard to be disciplined about this… I used to love to come out to the garage and workout. Now it’s like I have no motivation whatsoever. Buggers…
Deadlift 15-12-9 @ #185
Row 1k
Wednesday 090520
Posted in 1k Row, Squat with tags 1k Row, Squat on May 22, 2009 by joeyfitOoops, got a little off track…
Squats: 18-15-12
Row 1k
Slow Start
Posted in 1k Row, 500m Row, Bench Press on April 24, 2009 by joeyfitGot back in the gym last night for a very light workout. I had been very hit and miss for the last couple of months, but am hoping that this is the beginning of a more regular routine.
Rowed 1500m, 6 minutes flat.
Bench Press 190 routine.
Monday 090202
Posted in 1k Row, Back Extension, Bench Press, Overhead Squat, Pull-ups, Ring Dip, Sit-ups with tags Bench Press on February 2, 2009 by joeyfit30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Hahahahahahaha… Yeah right!!!!
So here’s what I did….
30 Overhead squats
30 Sit-ups
30 Back Extensions
30 Pull-ups
30 Ring Dips
1k Row
Then bench press
12×110
12×110
10×115
8×125
8×125
10×115
Time: 41:30
Wednesday 090121
Posted in 1k Row, Bench Press, WOD Entries with tags 1k Row, Bench Press on January 24, 2009 by joeyfitRow 1k: 3:47 new PR!
Bench press week four, day two, 180 level.
3×155
3×160
3×165
Wednesday 090107
Posted in 1k Row, Back Extension, Michael, Sit-ups, WOD Entries with tags 1k Row, Back Extension, Michael, Sit-ups on January 7, 2009 by joeyfit“Michael“
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Missed this one about a week ago and have been saving it to do when the time was right. It’s much too cold to run with any degree of comfort, so I subbed 1000m row for the run. Any excuse to use my row machine.
Hit the stop watch and took off….
Finished the second round and went to look at the stopwatch to see how I was doing and it read: 00:00:00
Crap!!!
Timed the last round and multiplied by 3 for an estimated total of 28:00 but have no idea how acturate that is…
