The workouts are changing slightly as I am finally starting to get the whole thing under control. I have decided not to do the Front Range Crossfit rowing program because, quite frankly, I can't understand it. So the rows are going to be: One day of sprints, one day of Tabatas (20 seconds on, 10 seconds off times 8) and one long day. Here are the workouts that I did over the last 3 days.
Row 500 meters
Tabata Row - 761 total meters - 94/93/96/96/96/93/95/98
Bench Press - 5 @ /70/5 @ 90/5 @ 105/5 @ 115/5 @ 135/5+ @ 150 (got 8)
Bulgarian Split Squat 3 x 5 ea.
Weighted Step ups 3 x 6 with 90 pounds
Reverse Hyper 5 x 6
Wall Squats 5 x 5
I did the pull up program at home later in the afternoon 7/6/5/4/4
I will probably repeat week 2 on the pull ups
Stairs 5 minutes at level 6
Squats - 5 @ 65/5 @ 80/5 @ 95/5 @ 105/5 @ 120/5+ @ 135 (got 6)
Weighted Pull Ups - 3 x 3 with 30 pounds
Bent Row - 3 x 10 with 65 pounds
Leg Press - 3 x 10 with the sled plus 110 pounds
Row 500 meters
Row - 2,000 meters - 7:42.8/average pace 1:55.7/average stroke rate 26
Better on this row than the last one which was a wash.
Dumb Bell Press - 3 x 5 @ 25 pounds
Weighted Sit Ups - 5 x 7 @ 25 pounds
Wall Squats - 5 x 5
I will do the pull up program at home this afternoon. It will be: 7/6/5/4/4
I am probably going to be changing the workout days so that I go in on Sunday as the gym is much quieter on Sunday and I am something of a misanthrope.
Misanthrope: Someone who doesn't hate people but feels better when they are not around.