Saturday, September 7, 2013

9/7/13- Viking

HAPPY BIRTHDAY RUSS! This WOD is for you pal



1000m row
400m run 45#vest carrying 8lb sledge hammer
100 sledge hits R hand
100 sledge hits L hand
400m run 45# vest carrying 8lb sledge hammer
1000m row

 Post weights and time 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 collegiality 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. 
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8 comments:

  1. Lou W.September 7, 2013 at 11:45 AM

    18:18
    Loved this one!

    ReplyDelete
  2. ErikSeptember 7, 2013 at 1:56 PM

    20:?? I took too long on the first transition from row to run. I got off the rower with Zim and Lou but by the time I was out the door they were around the corner on the 400. Probably could have been 19 something with better transition.

    ReplyDelete
  3. Kevin MooneySeptember 7, 2013 at 7:35 PM

    finally settling in from the Spartan Super.
    last year I think this race was about 11 miles & it took me 5.5 hours to finish.
    this year it was 8-9 miles & I finished in 3:12.
    definitely happy with that improvement.
    now I'm going to go eat pizza & ice cream

    ReplyDelete
  4. Dave "BDD"September 7, 2013 at 8:05 PM

    22:59

    used 30# + vest on run.

    ReplyDelete
  5. UnknownSeptember 7, 2013 at 9:12 PM

    21:22. Same story as Erik on the transition. It took me almost 40 seconds to get my vest on.

    I need a lot of work on rowing.

    Way to gon on the Spartan Race Kevin!

    ReplyDelete
  6. SharonLSSeptember 7, 2013 at 11:02 PM

    22:16 PR (last time we did this... 2 years ago! I was 23:53)

    I love anything with sledges!!!

    ReplyDelete
  7. Kevin MooneySeptember 8, 2013 at 10:17 AM

    thanks fellas!

    ReplyDelete