Sunday 131229

Row 500m
Rest 3 minutes
Row 1,000m
Rest 3 minutes
Row 2,000m
Rest 3 minutes
Row 1,000m
Rest 3 minutes
Row 500m

Post times to comments and BTWB.

C.P. working some midline stability with deadlifts and push presses yesterday.

Awesome holiday weekend fun continues.  Rowing WOD is still on for 12:15pm Sunday, it will be different than this posted WOD for those wondering.  

Endurance Running is rescheduled for Monday, January 6th at 6pm.  Join Nate for some pose drills and skills and hit the streets of 2014 hard.  

Hydrostatic BodyFat Test Truck will be at Verve on Saturday, January 4th.  Sign up for your test here.  Payment upon arrival with Rosanne, via cash/check/credit card.  Walk-ins welcome, but subject to schedule.  This is open to anyone and everyone, not just Verve members, so take advantage and get some accurate numbers to start off 2014 right!

Initial test is only $49.00 Subsequent retests are $35.00

  • You will totally submerge yourself in water for a few seconds. You need to bring a swimsuit and a towel. No T-shirts or loose clothing should be worn. We have a private dressing room on board. Simply count from one to five while underwater. You are in complete control. The test takes less than 15 minutes.
  • For your comfort the lab is air conditioned in the summer and heated in the winter. The water is heated to between 89o and 94o, depending on the season. The water is chemically treated for cleanliness to meet all local swimming pool and hot tub requirements of the local health department. We also replace the water every night.
  • We advise you not to eat a big meal within two hours before the test. Snacks are fine. Working out and drinking water is okay. You should try to use the restroom and take a shower if possible. A trained technician will be with you every second of the test. You will have privacy and confidentiality during the entire test, which only takes 10 minutes. You may have a guest in the clinic at the same time.
  • After the test, you will receive a 4-page printout, which shows you where you are, where you should be, and what it will take to get there. You will have a realistc baseline to establish your fitness goals.


  1. Rex :

    Any chance someone can post what the drills were for the rowing class? I wasn’t able to make it but would like to do it at home this afternoon. Thanks

  2. Anna :

    Hey Rex!!
    We warmed up with an easy 1k. Did the following stroke work: 10s @ 24 s/m the 10 easy; 10 strokes @ 26 s/m then 10 easy; 10 strokes @ 28 s/m then 10 easy.
    Main body of work:
    2 x12 min pieces w. 5m rest in between
    #1 2m@18s/m 2m @ 24s/m 2m @ 20s/m 2m @26 s/m 2m @ 22s/m 2m @ 28s/m
    5m rest
    #2 2m @ 28 s/m 2m @ 24 s/m 2m @ 26 s/m 2m @ 22s/m 2m @ 24s/m 2m @ 30s/m

    Good goal is to not lose your split time while changing your stroke rate.

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