Wednesday 140903

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Front Squat 1-10-1-20-1-30 reps

Post weights to BTWB.

A little Pre on the water instruction for Verve members.
A little Pre on the water instruction for Verve members.

Where to next for rowing & running? As many of you know who’ve come to running & rowing the last 2 months (and if not, Tuesdays and Thursdays are where it’s at!) you’ve heard about combining the programs so that they compliment each other. Last cycle, running focused on short intervals, culminating in a mile test, while rowing worked on a 40 min progression and ultimately 40 min test. This cycle, we are switching roles: running is moving towards longer distance and rowing towards short intervals.

What’s up next…?

Rowing: Don’t worry, no more 40 minute progressions – but congrats to the 14 people who completed the 40 min test and even more who did the progression! Our next cycle is going to focus on max power and recovery. We are going to do the same workout every week for 6 weeks with a 2 x 500m test on either end. Each week we will do 8x1min on and as much rest as it takes you to slow your heart rate back down to about 60-65% your VO2max.

However, recovery isn’t purely a physical response, but also a mental skill. Throughout these 6 weeks we are going to dive into different techniques and components of regaining one’s cool in the face of discomfort & hard work. Each week will involve something new to add onto the physical component. The idea being that we will be attacking recovery from two directions: physicality & mentality = you being a super fit bad ass.

First test is this Thursday, Sept. 4th. As always, you can jump in to any class at any point during the progression, but you’ll gain the most from coming every week.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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