WOD
Row Intervals: 500m
Athletes Rnd 1 Rnd 2 Rnd 3
Susan….2:18…2:19….2:20
Jess……2:04…2:03….2:04
Cindy….2:13….2:16….2:17
Mark…..1:50….1:46….1:45
Camilo…1:51….1:54….1:53
Alex……2:44….2:36….2:29
Jack 135, 145, 155, 160, 160
Jordan - Ring dips, Planks and Russian Twists
Ok, TypePad updated their web site and editing software. It completely f'ing blows now and formatting is kinda screwed, sorry.
Alright… it's been hot lately. Just bloody hot. We dropped the doors and did a nice indoor workout today. Rowing intervals.
Rowing form has improved gradually over the past few months and Rebecca seems to have made a big jump since her cert class. Jess gave her a few more pointers and she really got a jump on it. Susan as usual has solid form, she just seems to slow down towards the end. After the previous day's WOD everyone legs were shot and Susan stated suffering from muscle cramping. Cindy rows ferociously, I still think she pulls a little too much with her back and not enough push with her legs, but overall she looks good. Jess seems to know what she's doing, very little wasted effort and it shows in her times.
The men put on a good showing as well. Alex dropped his times every round leading me to think that as he gets more comfortable with the motion he'll continue to improve. Camilo raced Mark and put in some serious effort. You could see it after he got off the machine. Mark, well now he about crippled himself cutting that last second off the time on the final round. He rowed a very solid time and put everything he had into it, but he paid the price afterward. I don't think he could have rowed another round for a million bucks after that effort.
I'm tired, hungry and sore, the rest of you probably are too. Time to eat and rest well, next week should be a little cooler, which is great because…. we might get to run!
-Jack
