NEWS
- TUE WOD Recording
- FINAL WEEK:
- It’s here, the final week of the Wellness Challenge!! This week’s bonus points are for trying a new recipe every day. Not sure what to make? Check out member recipes, posted to every workout post, since Monday, January 4th. You’ve got this Daybreak!
- SEMINAR
- Dr. Martha Theirl, PT, will host a Low Back Pain and Ergonomics seminar this Friday, January 29th at 6pm. Learn ergonomics fundamentals and mobility for the hip and spine to build a resilient low back during work from home and exercise. Sign ups open on Triib 48 hours in advance. The seminar will also be zoomed for those who are unable to attend in person.
RECIPE OF THE DAY
Rap
Sudbury
All Over The Place
SMOOTHIE
INGREDIENTS:
- 1 cup almond milk
- 1 T nut butter
- 1/2 cup frozen blueberries
- 1 over-ripe banana (ideally frozen)
- 1 tsp of chia seeds
- splash vanilla extract
- 1/2 cup oats if you’re feeling naughty
DIRECTIONS:
WOD
“Cement Mixer”
On the 3 Minute for 7 Rounds
400 Meter Run
12 Toes to Bar
On the 3 Minute for 7 Rounds
400 Meter Run
12 Knee Ups
On the 3 Minute for 7 Rounds
200 Meter Run
12 V-Ups
WOD GUIDANCE & GOALS:
We have done this workout several times in the past! HERE you can find your last scores. Run the 400’s at your 5k pace (not a sprint but also not a casual pace). Target getting to the rig by no later than 2:15. Try to do big sets of toes to bar, then chip away at smaller sets with shorter breaks. Scale the reps, then the movement (knee ups), then the run, to finish rounds in less than 2:45.
Courtesy of CFNE
Post Intervals to Comments.
HOME WOD
On the 3 Minute for 7 Rounds
400 Meter Run
12 V-Ups
ENDURANCE
Today’s workout!
2:38/:36/:41/:41/:46/:45/:41 500 m row, 6ttb
2:16 / 2:20 / 2:45 / 2:42 / 2:41 / 2:45 / 2:48 MCx (500m Row)
yikes!
Row – 460 to 500
T2 b. – did 6 per rd. Last rd 8
2:15/:20/:31/:34/:42/:46/:41
18 cal bike
12 T2B
Gross
2:14, 2:22, 2:25, 2:25, 2:25, 2:25, 2:44 TTB/kipping swings/knees up (disasterish), 400 row
2:21/ :25/ :31/ :30/ :30/ :30/ :32 (400m row and knee ups)
2:23/:20/:27/:29/:27/:28/:33 mcx, 1st 2 rounds 500 row then 400 m run for remainder
2:28/ :26/ :26/ :28/ :24/ :25/ :26 (400m row and 6 T2B)
2:05-2:15 per round
24 cal bike
12 strict knee ups
— strict knee ups definitely let me catch my breath to keep the bike fast. very different wod without the intensity/cardio of the kip
0-2:00- row (460-500 meters)
2:00-2:30 TTB ( 4-6)
200m row, 12 KU
Kevin 200m row, 8 KU – didn’t log times but rounds done before timer!
400 m row & 6 TTB.
;29, :22, :23, :25, :27, :26, ;26
MAx w/25 bike cals
21:45
400m row, 12 ttb
20:00. 24 cal bike + 30m jog; 12 ttb/attempts
Unbroken first five sets but most ttb not close to standard
Didn’t keep track of times
400m row
Between 8-12 TTB