Big 55
2 Dec
12-3-2009
“Big 55″
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Goblet squats 70/53
Box jumps 30/24″
Ring dips/Dips
Knees to elbows
Sumo DL high pull 95/65
Mobility:
2 rounds:
pole press x 7
wall slide x 7
This workou is circa Pre-CrossFit and is the brainchild of Dan John, strength coach extraordinaire. When you add up all the reps, 10+9+8…1 workouts have a total of 55 reps for each movement.
Ladies! I am excited about this 2000 Meter sub 8 minute challenge. Since it is already December, I suggest we do this next year after some more training. Plus, Des suggested a great idea of having a special workout/event just for this and my plan is to do it next year, late January or early February. Shoot me any ideas you may have…it’ll be great to have a large group go after it!
Out of curiosity, I looked up what is considered a “good” time in the 2000 M row for women. I went to the Concept 2 site and just did a search for all of their online rowing records for 2009. It’s not completely comprehensive but there are 360+ recorded times for the 2000 M by women of age 30-39, in the above 135 lb weight class. Check out the stats by clicking here A sub-8 would put you near the top 25%.
Men, rankings are here. Sub 7 to be near the top 25%!
This workout was really fun, pause, NOT.
If you really want to geek out over rowing 2k times check out the results at the CRASH-B’s website. It’s the biggest indoor rowing race held in Boston ever February. It’s freaking crazy!!!
XiXia,
I am out of town this Friday, but I love the idea of a Friday 4:30 – I would sign up if I were here!! Just so you know….
elisa
I’m in for the 2000m sub 8:00 row too. Maybe we can divide up into two heats. Let me know when the big day is. I’ll be there. Thanks.