Buy In – Day 2 Diesel Crew Shoulder Rehab Protocol
2 rounds, 15 reps each, untimed of:
- DB Cuban Rotations
- Band External Rotations
- Band Pull Aparts
- Band Dislocates
- Band Presses
Skill Work
- Burgener Warmup w/ PVC
- Burgener Warmup w/ Bar
WOD
Row 2,000 Meters for Time (compare to 11/12)
Buy Out
Stretch Your Weaknesses for 5 Minutes.
7:06…going the wrong way ohh nooo
8:18… going the right way. Thanks Landon and Nate for all the yelling at the end. It really helped!!!
almost 30 seconds faster? that’s impressive.
Yep. Admittedly took it a little too easy last time. Paced it pretty good this time thanks to Nate’s recommendation.
Or in proper English… “pretty well”.
Well, after your 6:07 1500m I expect nothing less!!! (Great job, though!)
7:01 PR by 7 sec
Sooo sooo close. I’ll get sub-7 next time or die trying
I didn’t get to the box but I did row…9:05 – guess that’s not bad for my first 2000m. (I did get sloppy towards the end tho.)
that’s a great first time, Bethany.
9:07
First 2 K- 8:48
Thanks guys for all the yelling….er….encouragement:-)
7:57 PR – last time 8/25/09, 8:23
Niiiice. That’s some improvement time, there.
3 rnds: 10 DL (187#) 50 DU’s
6:44
8:50, about 9 s faster than last time (meh)
8:29 – 21 sec pr from 2 months ago
7:19.4
My 4 week goal was to do 7:15, but I slowed down too much at the 3/4 mark. I dropped 7.5 seconds in the past 3 months. Hope to drop several more by the next time we do this.
7:19 is a great time. I’m putting money on a 7:10 next time. Don’t over analyze things. Just PULL!
7:38
7:36 PR by 1 second. heh.
did this on Thursday, but recording here too for x-reference findability.
my first 2k row: 8:10
Did this one a day late, but 7:32 (also a PR by 1 second). I really should have improved more since November–I wonder if my absolutely terrible diet of late factored into this…
7:37 PR
I really want to come in for this, but don’t know if I can. But I’m also afraid that I’ll crash and burn compared to my mid-Paleo PR that I achieved last time. I guess it would really serve as a testament to the power of Paleo!