row row row seth away.

have a happy day seth.

tj and i take over the world, or at least try to beat ryan.

sack.

today was seth's final day until spring time. he spent just over a month in the gym preparing for his season; during which i found a hole that he rarely wanted to visit. we started the day off with a 1,000 meter sprint on the row machine in order to set up a pace for the day. everyone was fresh before the sprint; we took the average 500 m time and used that during the rest of the workout. it looked like this:

row 1,000 meters

seth: 3:27

tj: 3:24

ryan: 3:14

rest 5:00

x15 fspp @ 65#

row 250 meters at or faster than your 1,000 meter pace.

rest :90

5 rounds

*initially i used 500 meters to set the bar, but that typically is unattainable for this many rounds.

the outcome was great: (shown in split times/500 m)

seth: 1:43, 1:42, 1:46, 1:44, 1:43

tj: 1:41, 1:40, 1:36, 1:34, 1:30

ryan: 1:36, 1:35, 1:33, 1:32, 1:28

after all of this we bid seth a farewell and i hope he goes on to do great things this year that i enjoy watching.