Take the first step towards getting the results that you want!
Cardio Test
By Kevin Wood
/ February 25, 2020 February 25, 2020
Today we test rowing (20 min, or less).
And if conditions allow, 200m and 400m running tests (walking is an option).
Classes are hard capped at 18. We cannot take any more because of the rowers. Register ahead of time!
Dan earned his overall level yesterday!
27 thoughts on “Cardio Test”
Ryanne
Running 200m – 46 seconds
Running 400m – 1:31
Rowing 20 minutes
4561 m . 2:11.5 pace. Black II
Cheryl
Rowing 20 min
3600m
2:46.7/ 500m
Yellow II
Running
200m 59 sec
400m 2 min
Blue
Thank you Shane!
Shawn Johnson
Rowing 20 min
4634m
2:09.5/ 500m
Blue
Running
200m 57sec
400m 1:36 min
Blue II
Remi F
Running
200m – 0:42
400m – 1:29
Blue III
Rowing
4661m
avg. 2:08.7/ 500m
Blue I
Mark
Rowing 20 min
4626 m
2:09/ 500 m
Blue
Running
200 m 53 s
YELLOW II
Christie Neate
Rowing
20 minutes 3910m
Orange I
Running
200m :59
400m 2:01
Blue
Thanks Kevin!
Fred
Rowing (20 min)
Score: 4,931 meters
Notes:
– Started around 1:50 pace slowly rising to 2:08 in the middle then got it back to 2:02 ish. Pushed last 2 min ish down to 2:00 min pace.
– Next time: middle of the workout minutes 8-12… push to maintain pace and end with same strategy.
And if conditions allow, 200m and 400m running tests (walking is an option).
Time 400m: 1:18 (post row… so ok)
Amanda
Did the 20 min row a couple weeks ago, Purple 2
And did the 400m run the other day (1:25)
…so I did the 1 mile test today, got Black 1. Apparently I’m a decent runner, at least at the shorter distances. Who knew. (Not me) π€·ββοΈ
Jeff Leech
20 minute row
5396 m
red 3
that was disgusting…
400m after row 1:16….now I have to do the mile run…yeah….
blue 3
This week is killing me cardio and sore.. don’t be like Janet and slack off getting the the gym the past month or so and go on vacation…. It hurts to come back.
Amanda
I’m gonna be like Janet next month and we’ll be in the same boat π
Stephdh120
20 min continuous row
4085m (blue 1)
Running
200m – .56
400m- 2.18 (orange3)
Kelly B
44 Birthday Burpees for BJ!
Running
200m: 44 sec
400m: 1:30
Blue III
Already did rowing: Black
EMOM 20 minutes
1min Assault bike
1min rest
100 calories
Thanks Kevin. Good job everyone!
Frankie
Rowing 20 min
4343m
Yellow II
I didn’t push hard enough throughout row. First time doing 20 minutes… pretty boring, will know what to expect next time and crush my score.
Running
200m 45 sec
400m 1:18
Blue III
Gabriel
Well done Frankie!
Gabriel
Rowing 20 minutes
5061 m . 1:58.6 pace. Black I
Running 200m β 47 seconds
Running 400m β 1:19 Blue III
Thanks Amanda!
Great to Level it up with the 5pm crew!, excellent work!
Joe
Rowing
5017m Black. Agree with Jeff, disgusting.
400m running on jello legs
1:30.
Joe
And 44 birthday burpees.
GillesGautreau
20 min rowing
yellow 2
running
200m 1:10
200m 1:04
Kristen
Running:
Blue III (400m 1:41)
Rowing
Brown (4277)
Jeff Leger
Row- not feeling 100% – 5069m – 158.4/500m
Black 1
Run – 1:29/ 400m
Fun class
Craig Hatto
Running 400m β 1:34 Blue III
Rowing 20 minutes β 5050m Black
Need to row harder at first. Made the rookie
mistake and looked at women pace times instead of menβs when starting
Samantha Both
200 m run – 44 seconds
400 m run – 1:23
Row test — 4379 m (2:17.0 pace)
Open gym
4 rounds
Incline DB press x 6 (30#)
Incline barbell press x 12 (55/55/50/45)
Flat bench DB flys x 15 (10/10/10/12)
Rest 2:00 between rounds
4 rounds
Weighted chin up x 6 (5#)
Pendalay rows x 12 (75#)
Banded face pull x 25 (Red)
Rest 2:00 between rounds
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Running 200m – 46 seconds
Running 400m – 1:31
Rowing 20 minutes
4561 m . 2:11.5 pace. Black II
Rowing 20 min
3600m
2:46.7/ 500m
Yellow II
Running
200m 59 sec
400m 2 min
Blue
Thank you Shane!
Rowing 20 min
4634m
2:09.5/ 500m
Blue
Running
200m 57sec
400m 1:36 min
Blue II
Running
200m – 0:42
400m – 1:29
Blue III
Rowing
4661m
avg. 2:08.7/ 500m
Blue I
Rowing 20 min
4626 m
2:09/ 500 m
Blue
Running
200 m 53 s
YELLOW II
Rowing
20 minutes 3910m
Orange I
Running
200m :59
400m 2:01
Blue
Thanks Kevin!
Rowing (20 min)
Score: 4,931 meters
Notes:
– Started around 1:50 pace slowly rising to 2:08 in the middle then got it back to 2:02 ish. Pushed last 2 min ish down to 2:00 min pace.
– Next time: middle of the workout minutes 8-12… push to maintain pace and end with same strategy.
And if conditions allow, 200m and 400m running tests (walking is an option).
Time 400m: 1:18 (post row… so ok)
Did the 20 min row a couple weeks ago, Purple 2
And did the 400m run the other day (1:25)
…so I did the 1 mile test today, got Black 1. Apparently I’m a decent runner, at least at the shorter distances. Who knew. (Not me) π€·ββοΈ
20 minute row
5396 m
red 3
that was disgusting…
400m after row 1:16….now I have to do the mile run…yeah….
blue 3
HOLY CRAP! Way to frickin go Jeff!
Thanks John. Iβm sure it felt the same for everyone. Good job to all
Running
200m – 0:54
400m – 1:54
Level: Blue
Rowing
2:12.3 pace
4536m
Level: Orange II
Thanks Shane and Ingrid!
Running 400m β Blue I
Rowing 20 minutes – Blue III
This week is killing me cardio and sore.. don’t be like Janet and slack off getting the the gym the past month or so and go on vacation…. It hurts to come back.
I’m gonna be like Janet next month and we’ll be in the same boat π
20 min continuous row
4085m (blue 1)
Running
200m – .56
400m- 2.18 (orange3)
44 Birthday Burpees for BJ!
Running
200m: 44 sec
400m: 1:30
Blue III
Already did rowing: Black
EMOM 20 minutes
1min Assault bike
1min rest
100 calories
Thanks Kevin. Good job everyone!
Rowing 20 min
4343m
Yellow II
I didn’t push hard enough throughout row. First time doing 20 minutes… pretty boring, will know what to expect next time and crush my score.
Running
200m 45 sec
400m 1:18
Blue III
Well done Frankie!
Rowing 20 minutes
5061 m . 1:58.6 pace. Black I
Running 200m β 47 seconds
Running 400m β 1:19 Blue III
Thanks Amanda!
Great to Level it up with the 5pm crew!, excellent work!
Rowing
5017m Black. Agree with Jeff, disgusting.
400m running on jello legs
1:30.
And 44 birthday burpees.
20 min rowing
yellow 2
running
200m 1:10
200m 1:04
Running:
Blue III (400m 1:41)
Rowing
Brown (4277)
Row- not feeling 100% – 5069m – 158.4/500m
Black 1
Run – 1:29/ 400m
Fun class
Running 400m β 1:34 Blue III
Rowing 20 minutes β 5050m Black
Need to row harder at first. Made the rookie
mistake and looked at women pace times instead of menβs when starting
200 m run – 44 seconds
400 m run – 1:23
Row test — 4379 m (2:17.0 pace)
Open gym
4 rounds
Incline DB press x 6 (30#)
Incline barbell press x 12 (55/55/50/45)
Flat bench DB flys x 15 (10/10/10/12)
Rest 2:00 between rounds
4 rounds
Weighted chin up x 6 (5#)
Pendalay rows x 12 (75#)
Banded face pull x 25 (Red)
Rest 2:00 between rounds
Running 200m β 1:03 seconds (pr)
Running 400m β 2:12 (pr)
Orange 3
Rowing 20 minutes
3960 m
Orange 2