row party!

white faced, still working.

ryan, jake:

warm up: 10:00

5k row test

10:00 compromised rest

2k row @, or faster than 5k pace

ryan:

18:34 5k row GYM RECORD!

10:00 rack hold @ 40#

6:54 2k row GYM RECORD!

jake:

19:46 5k row

10:00 rack hold @ 30#

7:44 2k row

strength day

a tiny terror.

overhead squat.

kelly:

row 5:00

x10 squat

x7 squat w/10# plate

x4 overhead squat w/10# plate

2 rounds

3x6 dead lift @ 75#

3x4 dead lift @ 115#

3x2 dead lift @ 145#

ladder 1-7-1

ring pushup

pullup

atomic situp

party...

Ryan and Jake:
Warm up 10 min row:
Then:
30 yrd Lunges, 5 burpees = x3
Then:
100 Man Makers for time:
Ryan @ 20# KB’s = 23:20
Jake @ 15# DB’s = 27:02
Then:
5 whip Smash, Rope Pull, Sprint x3 (p2 rests while p1 works)
10 Whip Smash, Rope Pull, Sprint x2 (p2 rests while p1 works)
15 Whip Smash, Rope Pull, Sprint x1 (p2 rests while p1 works)


Josh:
Warm Up 10:00 Row.
Then:
300r Jump Rope, 50 Atomic situps
200, 40
100, 30
50, 20
30, 10

Then:
5K row @ easy pace (≤22:00/5k)
20:40

Stretch for cooldown.

Seth Huot:
Row 10 min warm up.
Then:
30 yrd lunges, 5 wall squat= X3
Then:
1 pull up, until 10
2 push ups, until 20
3 squats, until 30

(1 pull up, 2 push ups, 3 squats,: 2 pull ups, 4 push ups, 6, squats....Until 10 pull ups, 20 pushups, 30 squats)
Then:
:15 sec work @≥ 350 W
:45 sec active rest @≥ 170
For 10:00
(153 cals)

strength/test day

kelly.

fatigue has set in.

stay focused the whole time.

shout out to steve, again. 301 in 10:00*another gym record.
josh:

10:00 row

x100 squat

x50 wall squat

x200 step-up @ 20"

x75# goblet squat @ 20#

x150 lunges

6:00 airdyne:

:30 @ 500 watts/:30 @ 200

378 watt average

158 calories

steve/john:

10:00 ride

10:00 airdyne

steve: 301 calories

john: 228 calories

10:00 rest

x100 wall ball tosses @ 20#

x100 atomic situps

ball slam/kte ladder 10-1

randon/dustin:

row 10:00

x10 squat

x5 goblet squat @ 25#

w/ 20# weight vest:

ladder 10-1

35# goblet squat

pullup

35# goblet lunges

pushup

12:00 row w/ weight vest:

:10 @ 500 meter pace/:50 recovery

dustin: 2750 meters

randon: 2350 meters

ellen/dani:

x10 squat

x10 lunges

x5 wall squat

x5 jump squat

3 rounds

3x10 back squat @ 40#/45#

3x8 @ 45#/75#

3x6 @ 50#/95#

10:00 amrap

x7 ball slams

x7 atomic situps

kelly:

x20 squat

x5 wall squat

x20 pushup

x5 pullup

3 rounds

dumbell complex:

x6...

dead lift

row

curl

squat

push press

push up

6 rounds

x10 atomic situps

x5 kte

5 rounds

uber party. "the dirty dash"

hot pants crew.

mustache dash. get glooped.

serious party time. the best part about this were these words, "let's all stay together and have a party." after the first 50 yards uphill in 5 inches or more of mud cody and i lost karen, tj, and aja. cody and i paced accordingly, so did those three. for me 6 miles is just a staple run, but i wore running flats to a trail run (great idea), so my calves blew up due to me having to land on the balls of my feet. cody and i fell up every hill and leaned back on every decline. time only allowing cody to prepare with a banana 40 minutes before the race made for a few walls hit, but that was expected. karen, tj, and aja did really well; karen taking 2nd place. this is something everyone should do just for a fun fitness experience.

party time?

the exchange became longer and longer as the time continued.

jump.

dani.

dani, melissa, kelli

warm up 5:00-10:00

30 yards lunges

30 yards bent legged bear crawls

30 yards straight legged bear crawls

3x10 dead lift

kelli: 95#

melissa: 50#

dani: 75#

12:00 amrap:

x5 dead lift

x8 push press

x3 burpees

dani: @ 95#, 15# 7 rounds

melissa: @ 70#, 10# 4 rounds (stopping at 4:00)

kelli: @ 115#, 15# 2 rounds (stopping at 4:00)

dani: 8 rounds of :20/:60 row party

maintain a higher cadence, and shoot for a sub 2:00/500 average.

steve:

row 6,000 meters

ride 30:00

4:00 row: 1214 meters

4:00 push press: 103

4:00 ride: 107

4:00 ball slams: 110

4:00 mtn climbers: 242

4:00 shkb swings: 167

4:00 pullups: 52

4:00 atomic situps: 81

rest :90 between exercises

power endurance

not an orbea.

finding the right power requires your feet to lift off of the ground.

30 yards, four jumps.

as flat of a back, and leg as possible.

tj, cody, stu, ryan

warm up, or not...

x10 squat

x5 goblet squat

3 rounds

p1: x10 burpees, 60 yards bear crawls

p2: rest

3 rounds

p1: x15 kb swings @ 52#/44#, 30 yards broad jumps

p2: rest

3 rounds

p1: 7 ball slams @ 50#/60#, 30 calories

p2: rest

3 rounds

pullup ladder 1-10-1

no rest was taken between exercises.

brad:

row 10:00

3x10 squat

3x5 wall squat

3x10 dead lift @ 95#

3x7 @ 135#

3x4 @ 185#

4x3 @ 205#

4:00 push press: 156 reps

2:00 rest

4:00 kb swings @ 35#: 167