8

Sep

# Tabata Rowing

EMOTM for 10 min

Even: 10 Press (45/35#)

Odd: 10 HR Pushups

For 20 seconds, row as hard and as fast as you can.

Rest for 10 seconds.

Complete this cycle for 8 rounds.

Your score is your total calories.

Compare to April 3/13

Please cancel 6am.. Sorry

EMOTM for 10 min

Even: 10 Press (435#)

Odd: 10 HR Pushups

Tabata Rowing for calories

56 cal

First time tabata rowing! Great tips Kevin..oh and I’m SUPER happy about the coffee machine ğŸ™‚ And it’s still summer!! lol

oh and presses were done with 35# not 435# ğŸ™‚

I watched you row Maria! So fast.

Great pic Laura!

mobility

Warm up plus 300 m row

EMOTM for 10 minutes

Even: 10 press (15# bar)

Odd: 10 hr push ups

Tabata row for calories: 49…..so close to 50….next time! ğŸ™‚

Great morning, great work 6 am crew. Happy Monday! ğŸ™‚

Great job Ginette!

Imagine…sometimes you WANT extra calories! Good work Ginette, as always.

Great pic Laura!

EMOTM for 10 min

Even: 10 Press (45#)

Odd: 10 HR Pushups (on fists…wrist crappiness is back)

Tabata Rowing for calories

70 cal (PR 4 cal)

Form was NOT great. I think 75-80 is doable with some consistency and practice.

Cashout #1: Rowing Review (back rounded, handle way too low)

Cashout #2: MMMmmm coffee

Congrats to Brian for kicking ass on the row!

EMOTM for 10 min

Even: 10 Press (45/35#)…Used 15 lb bar (I think should have been 35 lb bar)

Odd: 10 HR Pushups…Push ups from knees

Tabata Rowing

55 calories (PR of 14 calories)

Thanks Kevin….Lots of tips…I found the video very helpful.

Great PR!

Mobility

wu x 1 + 300m row

group mobility

EMOTM for 10 min

Even: 10 Press (15#)

Odd: 10 HR Pushups

Tabata Rowing for calories

Score – 48 cal

Great work Rachel.

WU + Group Mobility

EMOTM 10 mins

Odd: Push Press 35/45#

Even: HR Push-ups

I started with the 35# bar but switched to 45# after round 1

Tabata Rowing – 60 cal

Thanks Blake for the good noon class!

Thanks! Way to DESTROY those presses!

were you doing press or push press?

Press…oops.

I was still Fran coughing after the tabata row. I blame lack of O2 to the brain

I was Fran coughing all afternoon too!

Same here, major Fran cough.

mobility + WU + 500m row

EMOTM for 10 minutes

Even: 10 press (15# bar)

Odd: 10 hr push ups

Tabata row for calories: 40â€¦

will definately work on increasing todays weights and calories from Rows

great Class- thanks Blake!

WUx1

300 m straight arm row

Group Mobility

EMOTM 10 mins

Odd: Press @ 45# (did 25 reps on the last round)

Even: HR Push-ups (These were hard the last two rounds but was able to keep them unbroken)

Tabata Rowing â€“ 65 cal (was shooting for 1 cal per pull, probably did that about 80% of the reps)

WU x 1

Skipping Practice

Straight Arm Rowing

EMOTM for 10 min

Even: 10 Press (35#)

Odd: 10 HR Pushups (last two sets from the knees…overall, not too pretty)

Tabata Rowing for calories

50 calories

Great coaching Kevin…lots to work on for sure.

Love the pic Laura!

nice rowing Jackie!

Emotm x 10

Even 10 presses (35#)

Odd 10 hrpu (first time doing them with arms close to body)… Difficult

Tabata row: 53 cal (quite sure that was 9 rounds)… Hope to see video… Didn’t have time this am

Very possible that it was 9

Pls cancel my 6 thanks

3pm Open Gym

Mob + WUx1

Deficit HSPU (inches)

0 – 2 – 3Â½ – 4Â½ -7(PR) – 9(X)

(anything above the floor was a PR, never tried deficit before…)

————-

4pm Class

Mob + WUx1 + 300m Straight Arm Row + Group Mob

EMOTM 10min (Rx) – all rounds done within 14sec

Cashout: a “Happy” song with a shit ton of burpees…

Oops… also did a 6″ deficit between 4Â½ & 7. Also, all sets were only 1-rep.

Oops No.2… WOD Rx = 71 cals

… which is a PR of 11 cals from Aug 11th 2011.

Nice work coach!

I wonder how many burpees are a “shit ton” to you… Lol

More than I wanted to do after Tabata Row

Thanks Jim & Jenna who visited us during the 4pm class!

And congratulations to Breanna on her first class at Crosfit Moncton! Welcome aboard!!

YAY!! So happy you’re with us Bre!!

Woohoo Breanna!

M+WU+ 300m straight arm row

Group Mobility

EMOTM for 10 min:

Even: 10 press 15lb could’ve gone higher

Odd: 10 hr pushups

Tabata rowing

40 cal

WUx1 +300 m straight arm row

Group Mobility

EMOTM 10 mins

Odd: Press @ 45#

Even: HR Push-ups

Tabata Rowing â€“ 64 cal

EMOTM for 10 mins

Odd: 10 Press @ 35#

Even: 10 HR push ups

Tabata Rowing

53 cal

Thanks for the class Amanda, your tips on rowing helped a lot!

Mob/WU x1

Group WU

EMOTM 10 mins

Even 10 press #35

Odd 10 HR pushups

Tabata Row

Total cals: 44

EMOTM for 10 min

Even: 10 Press (45/35#) scaled to one arm press 15#

Odd: 10 HR Pushups. Scaled to sit-ups

For 20 seconds, row as hard and as fast as you can.

Rest for 10 seconds.

Complete this cycle for 8 rounds.

Your score is your total calories.

51 AKA tied Melissa ğŸ™‚

Thanks for coaching Amanda

Twinsies!

wux1 + 300m straight arm row

EMOTM for 10 min

Even: 10 Press (45#)

Odd: 10 HR Pushups

Tabata Rowing for calories

61 cal – no PR

thanks for reviewing my rowing technique Kevin!

Tighten up that start position, and you’ll be like lightning!!

Group Mob + WU

EMOTM for 10 min

Even: 10 Press @45

Odd: 10 HR Pushups.

Tabata Row:

9-20-29-37-46-55-64-73

Total Cal: 73

Here’s to hoping that I actually keep a log book from now on!

Thanks Kevin, Great Ah-ha! moment for me during your commentary!

I’m glad I could Ah-ha you!

Mobility

WU x 1

Group lacrosse ball mobility

EMOTM

Even: 10 press @ 35#

Odd: 10 HRPU

WOD: Tabata rowing

Score: 51 calories AKA twinsies with Vanessa ğŸ™‚

PR 9 calories from April 2013

800m run with Vanessa to work on technique for calf pain. Thanks ğŸ™‚

Anytime ğŸ™‚

That Vanessa is always trying to get people running….

EMOTM 10 min

Even – 10 press @ 45#

Odd – 10 HR Pushups

Wod – Tabata Rowing = 62 cals

Mobility

wu x 1 + 300m row

group mobility

EMOTM for 10 min

Even: 10 Press (35#)

Odd: 10 HR Pushups

WOD:

Tabata Rowing for calories

Score â€“ 50 cals

Wod

56 cal…thought I would do better

Good class Blake

Two of the three morning classes MAY have done 9 rounds. My bad. Yay for extra fitness??

Mob + WU + 300m straight arm row

Gtoup mobility

EMOTM for 10 min

Even: 10 Press (15#)

Odd: 10 HR Pushups (last 2 sets from knees)

Tabata Rowing for calories

51 cal

Really appreciated the tips on my rowing technique and LOVED the post 6am WOD coffee.

EMOTM for 10 min.

Even: 10Presses @ 35#

Odd: 10 HR Push Ups

Tabata Row: 46 calories

Stayed for Yoga afterward. Loving the yoga class ğŸ™‚

Tabata rowing: 50 calories. I still have a Fran cough.

EMOTM for 10 min:

Even: 10 Press @20#

Odd: 10 HR Pushups (did first 2 1/2 full, then rest from knees, except for 5 more full in last round)

Tabata Rowing: 53 calories

EMOTM FOR 10.

Even: 10 Press 45#

Odd HR Pushups

Tabata Row

62 Calories (PR of 7 Calories) (Unless it was 9 rounds then it wasn’tâ€¦.lol)

Group Mob + WU

EMOTM for 10 min

Even: 10 Press @35 + 15

Odd: 10 HR Pushups.

Tabata Row:

Total Cal: 48

Thanks for correcting my Row position, Kevin. ğŸ™‚

EMOTM for 10 min

Even: 10 Press (35#)

Odd: 10 HR Pushups

Tabata Row for Calories

Score: 56