The 6am class preparing to row on Tuesday. MetCon 6 RFT 200m Run 5 BMU 5 Deficit HSPU* *Deficit= 3-5″ “Change your life today. Don’t gamble on the future, act now, without delay.” – Simone de Beauvoir
rounds for time
By boat, by bike, by rope… 5RFT 20/14 Cal Row 15/12 Cal Bike 75 DUs Then Mobility “Don’t look at your feet to see if you are doing it right. Just dance.” —Anne Lamott
Nikki and Rob celebrating their victories. Sat Partner WOD 5 RFT (each) 12 Deadlift (155/110) 9 Hang Power Clean (155/110) 60 DUs 1 Legless Rope Climb (15′) *IGYG full rounds “Definiteness of purpose is the starting point of… Read more »
** Reminder no classes until 4:30pm on 9/7** Get in the swing of fitness by consistently showing up and putting in the work. 4RFT 400m Run 10 ea KB Snatch (24/16) 10 ea Goblet Reverse Lunge (24/16) *retest from… Read more »
Tony at one with the floor… 5 RFT 5DL (225/155) 10 Burpees Then Tabata x 4 each Hardstyle Plank L Side Plank R Side Plank “We generate fears while we sit. We overcome them by action.” –… Read more »
It’s all fun and games when the pvcs come out. 3RFT 20 DB Snatch (50/35) Left 10/7 Cal Bike 20 DB Snatch (50/35) Right 10/7 Cal Bike 2 min Rest *If you set Db Down= Cal bike (5/4) … Read more »
Best way to reach goals is write them down and work consistently toward them. Josh seems to have plenty of support while getting them on the board. 2RFT 10 DL (185/130) 20 Push ups 40om SB Carry (40/30) Buy… Read more »
Mitch rowing along… **Note Saturday is our Hero WOD. We will be doing “White”. More info on tomorrow’s post. Or check out Athlete’s portal. 3RFT 500m Row 15 Floor Press (135/95) rest 3min *Score= Total time “Happiness… Read more »
No time to stand around, there’s plenty of rowing and lifting to be done. Here’s Brooke, knocking out some chest to bars. Skills Pick a skill and drill. 3RFT 30/21 Cal Row 15 each Single Arm DB Thrusters… Read more »
A great way to get to know your Iron Hero Family is to join us for our Stink N Drink. Do the workout, then go hangout together. Coming up 5/19/17. 6RFT 5 Power Snatch (135/95)** 40 DU *12 min… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!