Two-A-Days Are Fun

This afternoon Collin and I wanted to get a row WOD in. The flavor we had trouble deciding. We originally thought about doing a 5k, but, 5k's suck and for some reason I prefer to do a short sprint then a long trot (that is of course, until we start!). We searched Crossfit Endurance for a workout and agreed on this one:

Row 100%
6 min on, 3 min off
4 min on, 2 min off
1 min on, 30 sec off
30 sec on, 15 sec off
15 sec on

JMo
Distance/avg watts:
1612/251
1103/272
309/386
162/441
88/442

Total:
3274/358

CMo
Distance/avg watts:
1531/215
1088/261
291/323
152/367
87/362

Total:
3149/306

Well, just as I expected, this was pretty killer. The bottom line is the same, rowing sucks! Everything was burning during each of the rounds. The worst part was, when you are doing a timed row, no matter how hard you row, the seconds tick away at the same pace. On the contrary, when rowing for time, you finish faster the harder you row. I prefer rowing for time!

PM:
3 rounds:
5 rope ascents, 15 ft rope
21 ring dips
50 squats

18:16

I think I did pretty well on this WOD. There were only 4 people in the gym when I was there last night, including me. One of the four of us was Jim, of Beast Skills, training someone, so only three of us were actually occupying equipment. OF COURSE, the equipment Jim chose to use with his client was the rope! I had to wait a couple of times, probably longer then I would have if the rope were not occupied, but, to make up for this, I would climb twice in a row. My rope climbing technique is improving immensely. I wore my athletic shoes instead of my "Five-Fingers" this time, a wise decision. I also chalked my hands, which, for some ignorant reason, I avoided last time I climbed. I pretty much "flew" up the rope for most of my ascents, breaking each round of five into two sets of two climbs and one set of one climb. The ring dips were pretty tough. I was able to split the rounds up into 3 sets of dips for the first two rounds. On the third round I just kept going up and dipping as many as I could, sometimes 5, other times 2 or 1. I didn't completely lock out on my last rep so I re-did it. This is a part of my training that I am really going to start focusing on, avoiding short-cuts for the sake of making a better time. Finally, the squats were terrible, I went all the way down to a Dynamax ball and the sets were split like this:
round 1: 25-15-10
round 2: 30-10-10
round 3: 50

Also, ever since the interview of Mikko Salo, where he says he never lays on his back after a WOD because it is a sign of "surrendering," I have not laid down no matter how much I wanted to! After 50 squats unbroken at the end of a brutal WOD, not falling to the ground was a workout in itself!