Row Challenge!
100K ROW CHALLENGE IS BACK!
Yes, it’s BAAAACK! This challenge was so much fun last year we decided to do it again. It even inspired a few of our athletes to row 1,000,000 in a year! Here’s how it works:
You have the day AFTER Thanksgiving until December 31st to accumulate 100,000 M on the Erg (rower).
What do I need to do to sign up? Not a thing! Just slap your name on the front Whiteboard under 100,000 meter challenge and you are in! You can do the math on your own, but it is a healthy amount of meters per day (average of 2,700 per day). You can chip in any increments you’d like. Any rowing we do in WODs or warm ups counts to your total. Your only requirement is to update your total meters on the whiteboard as you make progress. If there is rowing in a class and you have come to get some meters in… sorry but the class takes precedence. Of course if there’s a rower open, you are welcome to hop on!
Why are doing this? Because strength doesn’t come from what you can do. Strength comes from overcoming the things you thought you couldn’t. And a little extra work over the holiday does a body good.
THANKSGIVING FULL SCHEDULE
- WEDNESDAY: Regular schedule but NO 7:30PM class. Sitter coverage 5:30p per usual.
- THURSDAY (THANKSGIVING DAY): 9am and 10am. No sitter coverage.
- FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
- SATURDAY: Regular schedule. Sitter coverage 9a per usual.
- SUNDAY: Regular Open Gym 9a-Noon
STRENGTH WOD
8 Bent over barbell row (Snatch Grip)
10 Slow Push ups (Hands as close as possible)
3 Rounds
WOD
500/400 M Row
30 Power Snatch
30 Box Jumps
2 Rounds
Fitness: 45/35 (just go below the knee)
Performance: 75/55
Open: 75/55
Coach’s Tip: The goal of the strength work is to develop some strength in the pulling position with a snatch grip and work on the triceps in the form of push ups. Diamond push ups would be ideal, but there are a variety of progressions to help develop good technique. Slow means a 3 count on the way down and 3 count on the way up. It is super challenging if done correctly so don’t rush it. For the Metcon the snatch weight should be super light!
Vanessa. In the zone.
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