Team McKay…wow!
Tony and Steph killed the WOD today. Amazing. The WOD was 4x 500m rows with 2 minutes rest in between. Tony set a CFS record with a 1:23 500m row for his fastest effort and averaged a smokin’ 1:37 for the 4 rows. This WOD was a repeat for Steph. Her average back in January was 2:02.3 and today she averaged 1:58.4. Anyone who has paid attention to the pace meter on the rowers knows that dropping 4 seconds on your pace of a 500m piece is hard, but to do it for four in a row is really amazing. It was also interesting to see the two different approaches. Tony went with the much more testosterone driven “I am going to destroy the entire world on this first row and then see what is left after that” approach which obviously worked just fine. Steph took the very sensible “Let’s find a fast pace and see if I can maintain it for all four rows” approach. All of Steph’s rows were between 1:57 and 1:59. Judging from her PR this worked just fine too. So…as CrossFitters which approach is better? Which will gain us greater fitness? Why? Post your answers to these questions in comments.
All Classes
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post your total time for the whole workout in comments.
Amazing perfomance, McKay’s! Strong work you two!!
4 rounds: 42:28 (3:09 PR from last time doing 4 rounds)
I did Barbara, 5 rounds for time each, but cut in half.
3:01, 3:05, 3:10, 3:06 and 3:13.
Nans,
Nice scaling. That sounds just about right. go easy on those squats girl.
first time i did barbra, made 3 rounds in just under 30 mins. the coolest part of it was when i was finally able to get 10 kipping pullups in a row! after that, i was whooped!!!! see you all tomorrow!
The pull ups looked awesome Steph. Way to go. you have worked hard for those.
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