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

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# Focus on form

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48 thoughts on “Focus on form”

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Take the first step towards getting the results that you want!

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

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

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

AmandaI didn’t see this in time, sorry! I wore my sneakers!

HeidiHappy to do my part Kevin…even if it meant rowing & lunging in my sock feet 🙂

AmandaWU

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.

PatrickYou beat Johnny’s score from March at the same weight. Just saying 🙂

Amanda ArseneauHe must have been sick!

LoraThat’s a nice PR on the WOD Amanda 🙂

Steph Gmobility

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#.

MarioAlmost doubled the PR, great work!!

MariaWU

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.

MichelleVery nice!

LoraThat’s a great score Maria!

PatrickChose 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.

cheyenneWU

WOD:

In 6 minutes, row 750m.

With the remaining time, as many reps as possible of overhead walking lunges.

19 lunges 10#

AmandaAWESOME work on your lunges, Chey!!! Yay for huge improvements!

DarseyI did Row analysis and managed a few sets of 3 reps on bench press. 95-115-135-145

WOD:

row 750m

40 lunges with 45 plate

KevinRevolution Ropes will be in this afternoon. $35 gets you a new shiny rope!

Rachelmobility

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

Gillesmobility

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#

Blake RWU 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)

LoraGreat job Blake!

JamieMobility

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

LoraWOW Jamie! Nice work.

Ed KWarm 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.

HannahWU 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…

Steph GNIce Hannah, Keep it UP!

Amanda ArseneauGood job, Hannah!

Chantal L.modified WU x 2

WOD: Bench press

55-65-75-85-95-105-110-115(got 2 and failed last one) Previous PR was 125 for 2.

Vincent Roymobility

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.

Amanda Arseneaulol no, it’s probably cause you rowed 750m before the lunges?! 🙂

Vincent RoyWell yeah, but I think it was made worse by the temperature change. Almost met pukie.

MarioWU 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!

HeidiThose are some big PR’s Mario. Congrats!

Jeff S1Xmob

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

LoraImpressive weight on the bench press Jeff 🙂

Francis1Xmob

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!

LoraGreat job Francis!

PierreBench Press 3RM –> 95-135-145-155-165-175(PR for reps)-185(failed at 2nd rep)

Great time tonight everyone!

HeidiRowing & 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.

LoraMobility 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 🙂

Eric N.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!!!

KevinTried the workout after the 6:30 class. Thanks for the pants Eric!

Row was 2:39.5

Lunges = 76 @ 45#

Amanda Arseneau76 lunges?! Nice work!

BenderAnytime MC Hammer!

JeffNever borrow his shoes.

BenderMOBILIY, 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.

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.

DanBench Press x3

95-115-135-145-155-165-175-185-195

Fun time doing this with everyone. Nice job 5:30!