5 rounds for total reps
15sec thrusters 95/65
45sec Rest
15sec pull ups
45sec Rest
15sec burpees
45sec Rest
*Post weights and reps to comments
*Open Gym Sunday @ noon, Steve(D1 Rower & Coach) will be running a rowing clinic for anyone that it is interested(if interested, post to comments)
*Open Gym Sunday @ noon, Steve(D1 Rower & Coach) will be running a rowing clinic for anyone that it is interested(if interested, post to comments)
Steve's Accomplishments: He rowed in high school at St. Joe's Prep. Highlights include 2 national championship silver medals in high school and his erg score topped out at 8:24 for 2500m which was the standard back then. Steve rowed collegiately at Syracuse and St. Joe's University. Around this time the erg standard switched to 2000m. His PR was 6:04 for 2k (1:31 split). Other erg results were sub 17 minutes on 5k in high school (sub 1:42 avg split) and sub 20 mins on 6k (1:40 avg split) in college.
Coaching Experience: Steve coached at Episcopal Academy, St. Joe's Prep, Penn AC rowing club, St. Joe's University and University of Pennsylvania.
REMINDERS OF UPCOMING EVENTS:
1. SEPTEMBER 6th (7pm) Apex Social at Greenhouse in Souderton on Reliance Rd,
2. Sept 28 2nd Annual SVS Fitness Frenzy with South Mountain CrossFit
3. Nov 2nd IN HOUSE COMPETITION HARVEST RUMBLE ( Hooded sweatshirt to all participants)
4. CHRISTMAS PARTY DEC 14th @ APEX.
38 comments:
I'm in for the rowing clinic!
my brain is saying "no! no! don't sign up for the row clinic", but my fingers are typing "yes, I'll be there for the rowing clinic"
Down for the clinic!
After the 6pm class, im breaking out the slackline! who's in?
Can this guy make me row like I am 6 foot? I'm in!
Bus I'll see you tomorrow.
Glad to see so many already interested in rowing "class" on Sunday. Looking forward to it!
Ugh, dare I say yes....
103 Reps, scaled Thrusters to 50#
I am in for the rowing class...
Warmup: hand stands are always fun to practice. Definitely is an adventure for sure. WOD: 112 reps 75#. Fun WOD!
Warmup:
Worked Handstand hold and HSPU. Starting to feel comfortable in this position. Did HSPU to two abmats. Haven't worked in the Kip yet. Need to get that in and still balance. Tried to do HS Walks, by just moving my hands in upright position. Gotta learn to trust that.
WOD:
85 reps with 65# thrusters. First time actually doing Kipping PU in a WOD. So my reps in the pullups weren't high but it felt good to do them. First four rounds felt good. Last round I couldn't get timing right, so they were a little struggle. This was a fun WOD.
Definitely coming back for some slacklining action this evening!
132 reps @ 80#
went...
8-9-9--26
8-9-9--26
8-9-9--26
8-10-9--27
8-10-9--27
77 total reps
strict pullups- blue band
Those damn pull ups definately held me back.
#45 lb bar
99 reps! Fun being upside down this morning with the 6 a.m. class. And as for the WOD, I especially liked the 15 second burpee sprints.
I could learn to row the right way
Wod:
147 Rx
Averaged:
7 Thrusters
14 Pull ups
8 Burpees
154 reps 65#
135, 65#, jpu. This I like - all out for 15 seconds. Treat everything like a sprint, very fun.
126
65#
Frustrating that I couldn't get any higher than 26 reps per round. Wish I had butterfly pull ups...
Averaged:
8 thrusters
10 pull ups
8 burpees
117 reps 60lbs kipp
scaled to 45#
115 reps total
averaged: 8 thrusters, 9 pullups, and 6 burpees
104 reps
35# thrusters
kipping pull ups
First time getting the kipping pull-up!
A week and a half in and I'm definitely hooked on crossfit!
Knew it!
121 reps.
65# on the thrusters.
6, 11, 6
6, 12, 6
6, 13, 6
6, 12, 7
6, 12, 6
I have a long way to go on thrusters.
I kept on getting 6 and a half on the burpees. Grrrr!
I think I'm starting to get butterfly pull-ups!
Take two...
140 @ 80#
8 more reps than this morning, partially because I was able to do butterfly pullups for the first four rounds. Only did kipping Pullups this morning.
109 @ 35# JPUs
Definietley think I can start adding more weight.
Did this one at home - 119 total reps. Rx
Averaged 7 thrusters, 10 pull-ups, and 7 burpees. This was a great sprint workout.
90 reps 65#
First time stringing multiple pull up.
Way to go Pete! !!
130 reps 45#
So cool to read about everyone's successes! Nice work:)
Happy Birthday Josh!
123 35# and jc2b
Love rowing! I'm in :D
97 reps, @ 95# thrusters
7-6-7
7-6-6
7-6-6
7-6-6
7-6-7
81 reps / 35# / kipping pullups
First time doing kipping pullups in a WOD! Also loved trying the slack line after hours with Bus, Louis and Erica! :)
117 reps @ 65# thruster. 45 second rest seemed long at the beginning, not so much the end.
84 reps - 35# thruster/reg pull-ups
The pull-ups got me on this one, only managed to string together two at a time.
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