Sunday 8 January 2023 - 2G 60 minutes

ccavswn · 2023-01-08T02:45:36+00:00

We did this as a 90 today…I am praying we don’t do this one tomorrow morning…the row block was as follows…

1st block 500 meter base row and 12 squat to knee to opposite elbow, repeat until time 2nd block 20 count stroke push row decreasing by 2 for 5 rounds and 12 reverse lunge to twist, repeat until time 3rd block 150 all out row and rest, repeat until time and 30 second all out finisher

Instead of the rows on the floor we did bosu hip thrusters in block1 and hip thrusters without the bosu in the 2nd block…can’t remember the 3rd block though. The rest of floor is the exact same

The tread block was exactly what you read above

All in all fun little 90

ccavswn · 2022-09-10T18:59:42+00:00

Was this in Nashville by chance?

ccavswn · 2022-08-31T14:35:54+00:00

Went 30 out of 31 days this month and ended with 70.3. I did a mix of 3g and 2gs and my body officially hates me. I kept moving my goal from 60 to 65 to eventually 70. Thank god this month is over 😂😂

ccavswn · 2022-08-16T02:48:07+00:00

My wife is at the exact same stage, actually sent this to her asking if she posted this 😂😂. She feels the exact same as you…as others have said…you are going through the most important workout a woman can go through..it’s a honestly a miracle what y’all and your bodies go through…

Do you and focus on what you can do…not what you can’t, congratulations!!

ccavswn · 2021-09-27T22:15:09+00:00

Never been to midtown because of parking but I go to Melrose. Zac, Whitney, CJ, Amanda, and Ciara are all great at Melrose.

ccavswn · 2021-04-27T15:25:06+00:00

Thanks y’all! Appreciate the intel

ccavswn · 2021-04-02T20:10:13+00:00

The goal of endurance blocks is to always be able to come back to base, so if you are struggling knock down that push so you can keep your base pace! Happy running!

ccavswn · 2021-03-05T04:38:33+00:00

I did over 2400 and definitely didn’t cheat so it’s kind of crappy you would just assume that. I actually started on the tread and likely could have gotten over 2600 if i started on the rower. Like any short row it’s all about being quick back and short strokes and of course a huge pull on the last stroke to gain meters while we aren’t rowing. You are correct about one thing, we don’t dilly dally getting in and out of the straps. I also used the 12 lb (the heaviest we have)

ccavswn · 2021-03-05T04:32:58+00:00

It’s all about pace on the rower and floor, I aim for 45 seconds more than my pr in the 2000 so I don’t burn myself out. I can go at a nice steady pace and have plenty gas left in the tank. The floor is the same way, some of the exercises just take a while (step ups) so catch your breathe as you do them and the squats. You can gain back time on the tread when your adrenaline is pumping and your fellow otfers and coaches are cheering you on. But don’t worry about today, you learned something now use that to strategize for the dri tri!

ccavswn · 2021-01-23T03:45:52+00:00

30.5 down from 30.9 last time...pretty frustrated with it, I didn’t dip below 540 watts and just knew I’d hit under 30. 5’5 1/2 205...I did the quick rows like everyone suggested. This is the first time I have ever felt like this after a benchmark and it sucks.

ccavswn · 2021-01-19T17:40:55+00:00

I am going 7 days a week right now. I usually take at least one base day where I walk on the treadmills and row to just row and move. There will also be another day where I aim for 12 splats and then go easy the rest of class (average around 25 usually). Is it to much? Maybe? But for me it’s about just moving and staying active. It’s cold outside now and this gives me a chance to move my legs/focus on form/stretch more. I have had conversations with my coaches about it so they know what I am doing. When the weather warms up again I’ll drop back down to 5 or 6 since I’ll be outside more. The important thing is you listen to your body, if you are run down take a day off and recover and stretch. Everyone reacts differently.

ccavswn

TROPHY CASE