• Posted by Laura K on April 29, 2014 at 7:02 am

    Sweet couple. Love the t-shirts.

  • Posted by cody on April 29, 2014 at 8:00 am

    1.6k run-8:46
    2k row -7:55
    L sit for 2 mins – took 6 to complete.
    1.6k run-9:47

    Cashout-10mins of sit ups

    • Posted by cody on April 29, 2014 at 2:20 pm
      in reply to cody

      My legs were sore this morning, now they are very sore!!

  • Posted by Channy on April 29, 2014 at 8:09 am

    500m row … mobility + warm-up

    Strength: foam rolled + a few yoga poses

    WOD: 2000m row 9:16 + 2min L-sit

  • Posted by Lora on April 29, 2014 at 8:40 am

    Awesome pic Dan and Denise. You both did great at Spring Fling! Fun to watch :-)

  • Posted by Sean on April 29, 2014 at 9:18 am

    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!

    • Posted by Jaclyn on April 29, 2014 at 5:44 pm
      in reply to Sean

      I think I was in the same boat as you! 12 sec slower than in Jan.. I blame the run…

  • Posted by Lisa Mac on April 29, 2014 at 9:52 am

    Love the pic guys!

  • Posted by Tom on April 29, 2014 at 10:27 am

    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.

  • Posted by Best on April 29, 2014 at 1:28 pm

    Rolled around

    2000m row 7:09

  • Posted by Ang on April 29, 2014 at 1:39 pm

    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.

  • Posted by Brock on April 29, 2014 at 2:13 pm

    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:)

  • Posted by Norbs on April 29, 2014 at 5:21 pm

    1 mile run @ 8:12
    2000m row @ 7:29

    2 min L-sit @ ?? But i did it!

  • Posted by Jackie H on April 29, 2014 at 7:15 pm

    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 :)

  • Posted by jeff s on April 29, 2014 at 8:25 pm

    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..

    row 2k
    felt good for about 17m, all downhill from there! lol.. sprint finished saved a decent time! :)

    • Posted by Laura K on April 29, 2014 at 9:16 pm
      in reply to jeff s

      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!

  • Posted by Jack on April 29, 2014 at 8:27 pm

    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.

  • Posted by Spencer on April 29, 2014 at 8:33 pm

    2k- 7:31

    Worked on pull ups

  • Posted by Chris on April 29, 2014 at 8:57 pm

    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.

  • Posted by Sarah H on April 29, 2014 at 9:25 pm

    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

  • Posted by Laura K on April 29, 2014 at 9:26 pm

    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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