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.
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
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!
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
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
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.
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
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
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☺️
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
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.
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 😉
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
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!
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!
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.
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.
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
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
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