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WOD 12.6.09

You and a partner will attempt to Row as many meters as possible in 20 minutes.  Individuals are not allowed to row more than 500m per turn. Can your team break 5,000m in the alloted time?

Post total meters and strategy to comments.

Assistance Work
Dumbbell Windmills, 5x5 each side


Snip, Sam, Justin and Ritchie on the DB HPS, Box Jump couplet

Best wishes to the Guerra family as Christine's father, Robert "Bob" Sumrall recovers from surviving 6 days lost in the woods without food or shelter.  You can read more about Bob's story HERE.

Only 2 more days to sign up for December's Foundations cycle!

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Reader Comments (25)

Snip! You're floating!
December 6, 2009 | Unregistered CommenterTam
I really really like dumbbell windmills! 25# for the first three sets, 30# ta.

Sameer and I rowed 4739. We alternated 2 minute segments.

My splits were as follows:465465467452481

That was fine, but just a little slower than I thought I was. Time to manage expectations? Work harder? A little of each?

December 6, 2009 | Unregistered CommenterTam
tamson beat me to the post.

i hate windmills. i did 20#

i didn't record my splits, but they started with a sub-2:00 pace because i was able to row the full 2 min w/o any transition issue but then due to transition i was slow. I had one round down at 453ish which sucked but i was generally in the 480 range. my last set was 489. I generally kept my pulls in the 2:00-range as I had intended but of course the transition kept me from getting to 500m per 2 minute segment.

the final round i was able to pull 1:50 from 0:30 left to about 0:15 left at a 24 stroke rate which felt really good, but i couldn't keep that up through the end so i fell back down to 1:58 or so to finish it off.

tamson clearly had an awesome final round, 481!

time for brunch, then trespass!

December 6, 2009 | Unregistered CommenterSameer Parekh
Richie and I got 5013. I think the key was that we didn't stick to any particular time or distance rule in terms of when to trade. We were trying to get to 500m each time, but if the pace fell off quickly, we'd bail early (sometimes only rowing 300m or so). We had the rower on the end so transitions were super easy.

Good kind of terrible.
December 6, 2009 | Unregistered Commenterkatie
Great rowing with Christine today. We switched every 500m, totaling out at 4755. I didn't write down exact splits, but mine were in the 1:50-1:55 range.

Did windmills afterwards at 20lbs.
December 6, 2009 | Unregistered CommenterJoe
great working with Samir! we were SOO CLOSE to 5000!

4960 total meters

switched every 500 which worked well for us. i totally died in my last 500 which was frustrating bc we were SO CLOSE!!

was my first workout in over a week after battling a sinus infection. i'm still not feeling 100% but it was good to be breathing heavy and hurting. katie said it - good kind of terrible!

baking more paleo cookies now!
December 6, 2009 | Unregistered Commenterstephaniep
Great energy in the gym today. Nice work all around on partner rowing.

Steph bars are awesome!

After classes played with some C&J practice at 95#

Then rowed a 1500m to prep for next week. ugh.

Splits were stored at every 300m300 - 1:38.8600 - 1:47.5900 - 1:53.61200 - 1:51.11500 - 1:49.3

Total - 5:24.3

Used Nick's 2k advice of opening with 10 hard strokes, then again at 500 and 1000, and then going ape doody for the last 200. Last 200 were not pretty, but as Shane said, "not bad for a midget".

December 6, 2009 | Unregistered CommenterFox
WODRow 5k for time21:07

Could not break 5,000m in 20 minutes, unfortunately. Wasn't sure how to pace this, kept it between 2:00 and 2:15 mostly with a couple power tens in there. Picked up the pace the last 1000m and went for broke from 500 on.

That was fun.

December 6, 2009 | Unregistered CommenterDavid
Yow. That workout hurt. Steph was an awesome partner, and I thought we did pretty well. I totally crashed and burned in the last 500 and from all the yelling directed at my way, it was pretty clear I was losing my shit.

We got pretty close to the 5K mark but no cigar. Ah, well. Next time. (With Steph again!)
December 6, 2009 | Unregistered CommenterSamir Chopra
Had a great time working with Bjorn today- it worked in my favor as he rowed 500s mostly and I did 350s. We almost made it- 4914 meters. It was hard keeping my form together towards the end, but it felt good.
December 6, 2009 | Unregistered CommenterJulie
First of all - why is Stephanie W called Snip in the photo caption?Please let me in on the joke.

I love partner WODS! Pushing by yourself is one thing, pushing for each other is awesome!Bethany and I tried to game this out, but it quickly disintegrated into going till we were beat and switching.Thanks to Nick for the form work!Don't remember our distance - last minute was an all out yelling pulling nightmare. somewhere around 4500.

December 6, 2009 | Unregistered CommenterBrian
Christine: my thoughts are with you as your father recovers. Today marks the 3 year anniversary that the body of my friend James Kim was found after he and his family got lost and were stranded in the Oregon wilderness. (His wife and kids survived.) I am so glad those ranchers found your father.
December 6, 2009 | Unregistered CommenterSameer Parekh
Good day today at SBK.

Windmills were fun and loved Shane's "sassy" cues. Warmed up at 15lbs then did 20lbs 5x5 each side.

Row:Lucky me got McGrath as a partner! I believe our total was 5011 meters. We decided to each do 500 meters and the whole thing was so much harder than I thought it would be. Barely was able to get my breath back before starting again, but pushed through. Splits started at 1:50, then easily crept up to 2:05-2:10 in the middle rounds. Finished stronger but really stopped rowing once we hit 5000m at 19:51.

David, awesome job and thanks for being a super partner!
December 6, 2009 | Unregistered CommenterJess
I was thinking afterwards, Jess, that it was actually a pretty tough deal for you, because your recovery time was shorter.
December 6, 2009 | Unregistered CommenterTam
Steph, those cookies were tasty!

Great rowing with Julie today, who was much faster than she said she'd be and picked me up on the homestretch, when I almost fainted and fell off the seat. 4914 meters, almost! Was left profoundly exhausted.
December 6, 2009 | Unregistered CommenterBjorn

DB Windmillsbeen a while since we've done these. good stuff.35x5, 40x5, 45x5, 50x5x2

20min ROW partner WOD5014m in 20mins. we broke it into 500m each.jess was my partner and did absolutely AWESOME! you did more than push through, your pace was solid. great work!


very good day at CFSBK!

December 6, 2009 | Unregistered Commenter.DMG
that workout did the job. the last two 500s left me on the floor. it was fun working with a partner. well done Sam. 5153
December 6, 2009 | Unregistered CommenterJMD
Did it with Chris today we got 4725. Splitting at the five hundred meter marks.

Did the dumbbell windmills, but those were really hard after rowing.

After a little rest did three sets of max pushups with Alan. 31, 22, 21. Amazing how fast these fall off even with 3 or 4 minutes rest between.
December 6, 2009 | Unregistered CommenterMalcolm
Did rowing work on my own because I wasn't sure how my back was going to respond and I didn't want the pressure of doing it for a team. Rowed a test 500m @ 2:08 split... then rowed four 500m intervals with 1:50 rest between. My splits were: 2:08, 2:08, 2:10, 2:10 - so I basically rowed 2k. These weren't great times, but my back didn't hurt at all, so maybe I can start pushing again soon.

Didn't see the cookies... :(
December 7, 2009 | Unregistered CommenterLaurel
I laughed so hard when I saw the photo/caption. Brian, you're not missing out on much of a joke. Feel free to call me Snip if you'd like.

So I was not looking forward to this workout, since I knew I'd drag down whatever team I was on. Luckily for me I got paired with Dan, who was awesome at coaching me through it, and being supportive. He rowed in 2 min increments, while I went for distance: 200 m, though sometimes 300 m per turn. Did not reach the 5k mark, sadly, 4696.

Thanks everyone for being so nice to my dad. As predicted, he thought it was cool but a bit crazy!
December 7, 2009 | Unregistered CommenterSteph "Snip" W
Jack and I hit 4625. We had some slow transitions and probably went a little too hard early on. But it was good working with Jack yesterday.
December 7, 2009 | Unregistered CommenterShawnS
Tam: "splits" are your time for 500m, not your total distance. It's a way of measuring pace.

Did this with ShawnM. It SUCKED. Splits started at 1:43 for the first 100-150m and then quickly approached 2:00. Last 2' of the whole thing I went for broke and pretty much collapsed w/ 30" to go. UGLY. I tried to keep a super-fast pace so that the strokes felt lighter, but I couldn't keep it up at the end.

4736? maybe?

I think I'll shoot for 1:55s for the 1500m at Hoboken...
December 7, 2009 | Unregistered CommenterCharlotte
Woke up with a little twinkle in my eye and wanting to do clean and jerks.

Saw that we were rowing and getting happy it would be a team workout -- someone to share the pain with.

Steph W and I joined forces and shared the pain. Tried to row hard out of the gate for 10 strokes (around a 1:32/500m) and then settling in around 1:45/500m. Lasted all of 5 rounds until I was done. Steph did great, doing an extra 100m to help me recover enough to come back strong.

We were a little short @ 4696 but you had better believe we'll get it next time!

Post Rowing, grabbed a bar and 50lbs of weight to practice clean and jerk technique. Did around 20 reps when Ryan stops by, and says:

"hey, you want to do on the minute jerks?"

"No, that'll take too long"

"Every 30 seconds?"

"Hmmm... Sure."

Let me tell you, every 30 seconds SUCKS!

This quickly decayed into starting as soon as the other person was done. So the faster your partner, the less rest you get.

Managed to get 11 rounds of Split Jerks in at 95lbs. (66 reps in around 6 minutes)

Then we did the same this but with cleans. Made through round 10 before my grip failed me entirely.

Good times!
December 7, 2009 | Unregistered CommenterDan Rx'd
John and I came in at 5155m
December 8, 2009 | Unregistered CommenterSam Hornblower

Our strategy started out wrong by having me go 1st instead of Paul. Der. We went for 500s but I gassed after the 3rd or 4th one and switched out @ 350 while Paul pulled hard 500s the whole way. I ended up having to finish and went balls out to get to 5000 then made a couple half-hearted pulls the last 10 seconds. Glad to make 5000... even gladder to have Paul drag me there! Thanks Paul! Windmills make me cry. Wah!
December 8, 2009 | Unregistered CommenterPeter

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