Focus on form

24
Nov

Focus on form

Rowing ‘all out’ with terrible form is significantly harder than rowing ‘at a good pace’ with great form.

In 6 minutes, row 750m.
With the remaining time, as many reps as possible of overhead walking lunges.

Compare to March 3/11

We had the big doors open just last week!

48 Responses

  1. Kevin

    Please bring indoor footwear today and leave your wet shoes/boots on the mats in front. Thank you for helping to keep the gym clean.

  2. Amanda

    WU

    WOD:
    In 6 minutes, row 750m.
    With the remaining time, as many reps as possible of overhead walking lunges.

    = 52 overhead lunges with 25# plate.
    Happy with that, 12 more lunges than last time.

  3. Steph G

    mobility
    special warm up

    BenchPress 3’s
    45-55-65-75-80-75-75-75-80 (PR)-75

    WOD
    39 lunges #10

    Previous Bench Press max weight #45, PR of 35#.

  4. Maria

    WU

    WOD:
    In 6 minutes, row 750m.
    With the remaining time, as many reps as possible of overhead walking lunges.

    = 50 overhead lunges with 25# plate.

    Need to work on rowing technique. I liked the lunges.

  5. Chose the Bench Press wod

    10 sets of 3 reps:

    75-85-95-105-115-120-125-130-120-120

    My previous 3 reps max was 135 which I didn’t match today. Ring dips wod two days ago is probably the reason why.

  6. mobility
    2 rounds – 10 squats, 10 ring row, 20 lunges, samson stretch

    WOD :
    In 6 minutes row 750m (3:17.7) started to fast nothing left at the end
    with remaining time AMRAP overhead lunges (10#)

    score total lunges = 34 score mars 311 I did 40 still struggling with lunges

  7. mobility
    2 rounds – 10 squats, 10 ring row, 20 lunges, samson stretch

    WOD :
    In 6 minutes row 750m
    with remaining time AMRAP overhead lunges (45#)

    score total lunges = 50 score mars 311 I did 64 with 25#

  8. Blake R

    WU x 2: squats x 10, ring row x 10, lunges x 10, samson stretch

    Rowing analysis

    WOD :
    In 6 minutes row 750m
    with remaining time AMRAP overhead lunges (25#)

    score total lunges = 53 (deducted myself 3 because of bad form)

  9. Jamie

    Mobility
    Special Warm Up

    Strength – Brench Press x 3
    95-115-130-145-155PR-165(2)-160(1)

    Had time left, Christine and I did the WOD – 68 overhead lungs 45# PR by 11

  10. Ed K

    Warm up

    WODs
    death by 10m
    2 steps short of 16 rounds 🙁 The constant turning around is sucky!

    Then Ran 800m followed by a 200m sprint

    rest 10 min

    4 rounds for time
    5 HSPU
    10 KBS 45Lb
    20 OH walking lunges with 45lb kettlebell, switch arms at 10 reps

    6:09

    Very brutal workout.

  11. Hannah

    WU x 2: squats x 10, ring row x 10, lunges x 10, samson stretch

    bench press: 65, 70, 75, 80, 85, 90 (10 lbs more than last time!)

    In other news, I checked in with my nutritionist yesterday. Lost 4 lbs. 20 to go. Wish me luck…

  12. mobility
    2 rounds – 10 squats, 10 ring row, 20 lunges, samson stretch

    WOD: Rowing Analysis
    In 6 minutes, row 750m.
    With the remaining time, as many reps as possible of overhead walking lunges.

    Row: 2:33.5
    Lunges: 40 @ 45#

    That was awful. I don’t know if it’s because the row was in a warmer room, but I had a hard time breathing during the lunges.

  13. Mario

    WU x 2: (squats x 10, ring row x 10, lunges x 20, samson stretch)

    Rev. Hyper Extension 2×10

    WOD: Bench Press 10 sets 3RM
    95-115-135-145-155-165-175-185-195-200×1-205×1
    (PRs: 3RM old 165, new 195… 1RM old 185, new 205)

    That was a lot of fun, thanks guys! Good job everyone!

  14. Jeff S

    1Xmob
    WU x 2: (squats x 10, ring row x 10, lunges x 20, samson stretch)

    WOD: Bench Press 10 sets 3RM
    95-115-135-145-165-185-205×2-200×2-200×2

    Nice work everyone, fun WOD

  15. Francis

    1Xmob
    WU x 2: (squats x 10, ring row x 10, lunges x 20, samson stretch)

    WOD: Bench Press 10 sets 3RM
    95-115-135-155-175-185-195-205-215-225
    That was fun, I didn’t do the bench press in over 10 years!

  16. Heidi

    Rowing & Lunges WOD:

    In 6 minutes:
    750 Row & then AMRAP Lunges with 25Lb. overhead
    62 lunges.

    Better than I expected. Legs were like jello, but I liked this WOD.

  17. Lora

    Mobility x 1
    WU x 2 – 10 squats/10 ring rows/20 lunges/samson stretch

    WOD: Bench Press 3RM
    45(10)-65-85-95-105-115-125-135(1)-130(1)-130(2)

    Had no idea what to expect with this WOD. It has been years since I have done bench press with a bar (used to use dumbbells a lot). The heaviest weight I was able to lift tonight for 3 reps was 125#. My 1RM (from the above numbers) is 135#.

    We should do bench press more often. Like it 🙂

  18. MOB

    WU x 2: (squats x 10, ring row x 10, lunges x 20, samson stretch)

    WOD: Bench Press 10 sets 3RM
    65-95-105-100-110-115-120-125-130-135×2

    This was a great time!!!! Thanks for all the encouragement everyone!!!

  19. Bender

    MOBILIY, WU,

    Practice rowing form….just what the doctor ordered, thanks for the coaching Kevin. I knew my form had gone to shit in recent months, just wasnt sure why. Its corrected now…..when do I get my rematch Marc!!!

    Rowing WOD….52 lunges.

    Great workin out with ya Jay, hell of a score Kevin.

    1. Marc H.

      You can’t just go for the title shot like that. You need to deserve it first. So you’ll need to win a few races before the rematch.

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