Row-uary 3.0

January will again be known as Row-uary. We will be running a month-long event where teams will be rowing as many meters as possible. There is a sign-up list on the front desk and teams will be created based on usual class times and levels of membership. Cost is $10 to enter, and the winning team will get a sweet prize at the end! And no “punishment” for the losing teams. For more information, see the rules sheet on the front desk or talk to a trainer. Let’s row in the New Year and get our cardio UP before the Games! Deadline to register is Jan.3, with the race beginning Jan.4.

Deadlift x5
40-50-60%

5x250m Sprints on the Rower
Rest as needed between sets

These are ALL OUT, pull until you can’t breathe, seeing stars, is that Jesus? rowing efforts.

Eh! Christmas is over. Get your butt in here!

19 thoughts on “Row-uary 3.0”

  1. MOB + WUx1
    Group WU + MOB

    Deadlift x5
    40-50-60%
    135-170-205

    5x250m Sprints on the Rower
    Rest as needed between sets
    :47
    :485
    :502
    :521
    :526

  2. Deadlift x5
    40-50-60%

    185-205-225

    5x250m Sprints on the Rower
    Rest as needed between sets

    43.4 – 44.6 – 46.7 – 47.3 – 45.4

    rested about 3 min between sets, rested 5 min before last one because legs were hard!

    pull till you see stars was right… think I was dizzy for 30 minutes after!! Will definitely have sore legs tomorrow!

    Thanks Kevin
    Good job 6 am Crew!

  3. Heather Skeard cooper

    Came in for open gym after working a night shift and somehow it went okay after being off for 4 days for holidays..

    Deadlifts (wanted to go for 1 rep max so i did)
    125 x 5
    175 x 4
    225 x 3
    265 x 1
    PR by 30# since Halloween deadlift class! Woot woot

    Rowing sprints:
    52.8
    52.8
    52.4
    53.0
    54.2

    I died doing these

  4. Some open gym
    Power snatch practice sets of 2 with 15 foot wall balls in between
    135×2
    135×2
    155 fail then a pass
    155×2
    165 fail fail
    165 fail fail
    155 fail pass

    Then noon WOD
    Deadlifts x5
    185
    225
    260

    The rowing 250 m x5 rounds
    44.6 sec
    44.7
    44.9
    45.2
    45.2

    Only consistent day I ever had. That’s a tight grouping

    See you all tommorrow

  5. Deadlift x5
    40-50-60%
    110-120-130#

    5x250m Sprints on the Rower
    Rest as needed between sets
    Rounds of Rowing
    55.1
    56.5
    57.2
    57.9
    56.1

    Thanks for the class Mario.

  6. Deadlift x5
    40-50-60%

    75-90-110#

    5x250m Sprints on the Rower
    Rest as needed between sets

    1.00 – 58.8 – 59.5 – 58.0– 59.2

  7. Deadlift x5
    40-50-60%

    75-90-110#

    5x250m Sprints on the Rower
    Rest as needed between sets

    55.7 – 54.1– 55.8 – 55.4– 56.4

  8. Deadlifts x5
    110-125-145

    250m row x5
    1:03, 1:06, 1:06, 1:09, 1:06
    Great class! Thanks Steph❤️
    So happy to see Diane back after a month off! Great job today, beauty☺️

  9. Lindsay Sherwood

    Deadlifts x 5
    105-125-145

    5 x 250m sprints on the rower
    Rested random amounts of time between sets. Just went when I felt ready.

    102.4, 59.7, 1:00, 101.8, 58.3

  10. MOB + WUx1
    Group WU + MOB

    Deadlift x5
    40-50-60%

    145-185-215

    5x250m Sprints on the Rower
    Rest as needed between sets

    :472
    :478
    :491
    :507
    :504

    Rested around 3 – 4 minutes between sprints.

  11. MOB + WUx1
    Group WU + MOB

    Deadlift x5
    40-50-60%

    125-155-185

    5x250m Sprints on the Rower
    Rest as needed between sets

    53.3
    52.6
    51.2
    51.6
    53.2

    Rested around 3 – 4 minutes between sprints

    Nice class Mario, nice to see you back Martine 😉

  12. Deadlift x5
    40-50-60%

    85-95-115

    5x250m Sprints on the Rower
    Rest as needed between sets
    54.7
    53.7
    54.2
    54.8
    55.4

  13. Dead Lifts x 5
    85-110-130

    Rowing – 250 m sprints. Rested 3 + minutes between each set
    57.5
    57.3
    58.6
    59.9
    59.1

    Goal was to keep them all under 1 minute, so mission accomplished! Heather Steeves….you are a beast!
    My second Nooner Class in a week!

  14. Deadlift x5
    40-50-60%
    175-215-255
    5x250m Sprints on the Rower
    Rest as needed between sets
    1 – fell off seat with 20M to go and coasted in to 42.1 🙁
    2 – 41.9
    3 – 42
    4 – 45
    5 – 44.7

    Last 2 were the toughest for sure! About 3 Min rests in between.

    Thanks Mario!

  15. Drop-in @ The Pound
    WU + MOB + Group WU

    Clean + Clean & Jerk Complex
    3 Pause Cleans with Split Jerk on #3
    135# x 2 – 145# – 155# x 2

    10 – 15 – 20 – 20 min
    Box Jumps – 24”
    8 Cal Row
    Pike PUs
    8 Cal Row
    Knee Ups
    8 Cal Row

    TIME: 20 min…4 Cal short on last row…need to try again when on a regular workout schedule.

  16. Deadlift x5
    40-50-60%
    120-150-185#

    5x250m Sprints on the Rower
    Rest as needed between sets
    48.0
    47.9
    48.1
    49.3
    52.6

    Rest time 2-3 mins. Should have rested a bit longer for that last sprint.

  17. Deadlift x5
    40-50-60%
    100-120-150#

    5x250m Sprints on the Rower
    Rest as needed between sets
    :51.9
    :54.1
    :56.0
    :55.1
    :55.4

  18. MOB + WUx1
    Group WU + MOB

    Deadlift x5
    40-50-60%
    155-195-230

    5x250m Sprints on the Rower
    Rest as needed between sets
    :48.8 – damper @ 5
    :49.3 – damper @ 5
    :49.0 – damper @ 5
    :48.6 – damper @ 6.5
    :48.5 – damper @ 4

  19. Deadlift x5
    40-50-60%

    #45-55-65

    5x250m Sprints on the Rower
    Rest as needed between sets

    1:01.5
    1:02.6
    1:03.4
    1:03.7
    1:00.3

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