Tuesday, March 24, 2009

Wednesday 25th March 2009

Four rounds for time:
Run 400m
Row 500m

Please note NO 6:30pm Group session tonight. 6am and 5:30pm sessions are as normal

5 comments:

MickB said...

G'day Fi

I'm going to do a modified version of this tonight, as I don't have a rower i was thinking about doing KB swings instead. My question is a) do you think that this is a good idea, if not what would be a better substitute?
b) how many swings would roughly equate to a 500m row?

Brett_M/31/181cm/85kg said...

GDay Mick, the crossfit sub for 500m rowing is 50 Sumo deadlift high pulls with 20kg.

From FAQ - Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

Hope that helps,
Brett

MickB said...

That helps big time.

Thanks Brett

FiCFNQ said...

Hey mick , sorry been at the gym and box since 3pm so didn't get your question till now, but Brett as always has the write answer and more time in front of the computer than I.
I hope you had fun with the modified WOD

FiCFNQ said...

AM Crew
Brian 17:01
Graeme 16:48
Nicole 20:08
Matt 19:46
Nathan 24:33

PM Crew
Ben J. 18:16
Cathy 27:11
Tamika 29:45