Wed 5/31

[Gabe Rinaldi]

my WOD

Concept 2 Rowing Erg - 20 min. as far as possible

result - 5117 meters

I didn't warm up so I did the first few min. at about a 2:10 pace, then dropped to a 2 min. pace. The last few min. I was closer to a 1:52 pace. I have never gone over 2k meters on the rower so I was in uncharted territory. I think this workout is worthwhile occasionally.

Hmmm, this may make an apperance in the 1pm CF group today.

Oh yeah, I finished with some stretching and a few sets of abs.

[Gabe Rinaldi]

1pm group

participants - Randy & Serena

started with:

5 pullups
10 pushups
15 squats

start each round on the min. and continue for as many rounds as possible (if the round takes longer then a min., then it's over)

results

Randy did 8 rounds and still had time to continue, but his pullup range of motion was getting shorter and shorter so I stopped it

Serena did 2 rounds with 5 pullups, then switched to 3 pullups and completed 6 rounds before running out of time

next part of the workout:

row 20 min. as far as possible

results

Randy - 4424 meters with two breaks to hop off and stretch his upper hamstrings

Serena - 4274 meters with a consistent pace until the final 30 sec. sprint

When you add in the active dynamic warmup this was an hour of a lot of hard exercise.

Great job you two.

[John Nguyen]

1 Rope Climb (touch second main "fray")
3 Handstand Push-ups

For as many rounds as possible in 20 minutes.

Result: 20 rounds.