10 minute time cap.
Grab a rower as soon as one is free.
Before or After your Row:
Accumulate 2 minutes in an L-Sit.
Sweet couple. Love the t-shirts.
2k row -7:55
L sit for 2 mins – took 6 to complete.
Cashout-10mins of sit ups
My legs were sore this morning, now they are very sore!!
500m row … mobility + warm-up
Strength: foam rolled + a few yoga poses
WOD: 2000m row 9:16 + 2min L-sit
Awesome pic Dan and Denise. You both did great at Spring Fling! Fun to watch
1 mile run – 7:46
2000 m row – 7:56.1
2 minutes L-sits – 4:18
1 mile run – 8:45
Really fun workout this morning … but not sure I agree with Jer that this was an easy day!
Missed a PR on my rowing – in January I did 7:51.6 for 2000m – I am blaming it on the first mile run, I felt tired and sluggish on the row. I know I have more in me to get a PR on the 2000m if I start fresh. Just need to push myself a little further out of my comfort zone – 7:30 is the goal for next time.
First mile run felt really good, second mile run felt sluggish – nothing left in the tank to chase down Brock on the home stretch – I’ll get him next time!
I think I was in the same boat as you! 12 sec slower than in Jan.. I blame the run…
Love the pic guys!
1 mile run 8;03
2000 m row 8:45
2 mins l-sit, did 4 sets of 30 secs
1 mile run 8:58
1st run felt good then things got slower after that. for some reason i could not find the Turbo button this morning. must need a tune up.
Nice job 7 am.
special shout out to Louise, you nailed it this morning and you said it could not be done. loved seeing you working outside of your comfort zone. well done.
2000m row 7:09
Foam roller & Lacrosse ball time!
2000m row 9:56
Slow and steady pace…I kept praying I’d end up under 10 minutes and I did!
L-sit Acc. a little on the rings, a little more on the bar and more and more and more. Could hold this past 20 secs if my life depending on it today so did more of a tuck sit than and L sit.
Did some stretching and rolling as I had run 1 mile yesterday.
WOD: 2000m row, 7:50, not my best but happy to be done
Cash out: L-sit, took me 4 mins to accumulate 2 mins
1 mile run as I only did 1 yesterday, 8:29. Also not my best but after the row I’ll take it. Just had to make sure I didn’t let the boys catch me, lol.
I’ve enjoyed the WOD’s this week, not so sure I’m going to enjoy them next week:)
1 mile run @ 8:12
2000m row @ 7:29
2 min L-sit @ ?? But i did it!
1mile run with Mel, we never caught the time.
Worked on ring pull ups, only 1 today.
WOD 2000m row
First time anything over 1000m
Time: 8:56 (8:46) I can’t remember.
Thanks Johnny, great class 4:30
And L sits, 30 second hold, 15 second rest for 2 mins
WU and mobility
worked on high hang cleans just to get better speed under the bar.. x 5
Du practice.. multiple sets of 30, getting better by the day..
felt good for about 17m, all downhill from there! lol.. sprint finished saved a decent time!
Congrats on the multiple sets of 30s in the double unders. That is huge. You and Brigitte (she is up to 19 in row) have reminded me I have to keep practicing.
Also you killed the row!
Brigitte is up to 19 in du”s…not row lol.
lol, i thought you were making fun of my "felt good for 17m" line!
Squat Clean practice
Bicep keeps hurting when I get up past 200. Hurts in the front rack position which is very odd.
2k row in 7:03.0 (15 sec pr)
Almost broke 1:30 500m unintentionally. Started off pacing and saw I was getting close and tried to pick it up at 275 ish. Hit 1:34. I’m gonna try to break 1:30 for 500 very soon. Once I can feel my legs again.
Worked on pull ups
Nice time Spencer.
Ran 1 mile- 7:50
Row 1000m- 4:10
Ran 1 mile- 13: 10
Row 1000m- 3:56
I’m pretty sure I can se hell from there, hard to run and row.
Ran 1 mile – 9:08 – slowest mile of my life lol
Row 2000m – 8:53
Did some L sits on the bar – didn’t count the time
Did 40 Toes 2 Ring 2 sets of 20
Played around with some kipping on the rings, pullups, etc
Thanks Rob for the push on my row..was really feeling Spring Fling today more than I thought! lol
My running is sad lol.
Yesterday the one mile was 11:36.
Today it was 11:29 whoopie 7 seconds better lol.
The good news is it was an unbroken mile. There are too many people waving and honking in their cars on St.George Blvd, thus I did not stop lol.
2000m row 9:29.
I loved the class tonight Corinna and Rob B.
Welcome Ron to your first class.
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