Daily WOD – Jan 6, 2020

Found an old camera card and a pic from 3.5 years ago! Can you pick out the 9 current members?

Complete each interval for time:

  • Row 1500 meters
  • Row 1000 meters
  • Row 500 meters
  • Row 250 meters

WOD Notes: Everyone will partner up and have approximately a 1:1 work/rest ratio.  The partner who rows 2nd will get slighly less rest time, so we recommend faster rowers pair with slower rowers, and the faster rower goes 2nd! Co-ed teams are encouraged.

Schedule Notes: Our long-awaited noon class starts this week!  Not coincidentally, it’s also Ricky’s first week as a full time coach at ICA, and we are excited to have him on board! You can expect to see John around the gym just as much as before, performing various functions to keep our gym running smoothly and improve the quality of the services we offer. If you have any questions don’t hesitate to reach out!

Goal Setting Note: Our annual goal setting will take place on Tuesday during all classes. Try to attend if you can! If you can’t make it in on Tuesday, supplies will be available for the rest of week so you can fill out a goals card the next time you’re in.

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This Post Has 15 Comments

  1. Such a great find!!

  2. Needs more Rick.

    1. Needs more cowbell

  3. Where is the rest of me

  4. 5:15
    (1500m, 1000m, 500m, 250m)
    Ceil (bike) 2.3 miles/1.5 miles/ .7 miles/ .5 miles
    7:00, 4:30, 2:50, 2:00
    Missy 6:18, 4:05, 1:56, 0:56
    Bill 6:23, 4:12, 2:00, 0:56
    Sean G. 5:32, 3:34, 1:43, 0:50
    Jim 5:55, 4:04, 2:02, 0:58
    KTS 6:15, 4:05, 1:58, 0:56
    Danielle 7:10, 4:51, 2:22, 1:10
    Frank N. 6:05, 4:02, 1:58, 0:53
    Steve (ski) 5:13.2, 3:28.9, 1:38.8, 47.2
    Ryan Mc. 6:35, 4:23, 2:03, 0:54
    Warnek 5:20, 3:36, 1:41, 0:48
    Murray (ski) 6:12, 4:04, 1:52, 0:54
    Faith 6:42, 4:32, 2:15, 1:02
    ————
    6:15
    DE 5:19, 3:40, 1:46, 0:45
    Karen B. 6:43, 4:34, 2:10, 1:02
    BWat 6:08, 4:08, 1:59, 0:53
    Tammy 7:48, 5:18, 2:33, 1:15
    Cindy 6:28, 4:20, 2:07, 0:58
    Craig 5:35, 3:45, 1:52, 49.8
    Vince 6:46, 4:32, 2:12, 1:02
    Ryan B. 5:43, 3:51, 1:52, 0:54
    Becca 6:36, 4:15, 2:06, 0:59
    Ken 6:27, 4:30, 2:11, 1:00
    Mike D. (bike) 3 miles/2 miles/ 1 mile/ .5 miles

  5. In the pic, Smith, Nikki, Jenn, Danielle, Elissa, Mel, Jimbo, Cesarski, and Paul’s fat roll (far right). That’s all I got.

    1. Karen Smith is in the picture too

  6. 9:30
    Cara 7:25, 4:51, 2:30, 1:08
    Bob Kr. 6:07, 4:12, 2:01, 0:54
    Megan S. 6:34, 4:29, 2:03, 0:59
    Fredi 6:32, 4:12, 1:58, 0:57
    Whitney 6:16, 4:16, 1:56, 0:56
    Kerri 6:29, 4:25, 2:07, 1:02
    Tanya 6:03, 3:59, 1:59, 0:55
    Jenn Tav 6:33, 4:23, 2:12, 1:00
    Betsy 6:30, 4:23, 2:10, 1:02
    Marissa 6:38, 4:18, 1:59, 0:58
    Kelsey 6:05, 4:07, 2:03, 0:57

  7. 12:00
    Rick 6:20, 4:22, 2:06, 1:00
    Dom 6:56, 4:37, 2:15, 1:08
    Christine 7:30, 4:53, 2:06, 1:01
    Greg 6:29, 4:10, 2:06, 1:01
    Chaz 5:45, 3:42, 1:49, 0:49
    KTM 6:33, 4:32, 2:15, 1:03
    John C. 6:05, 4:11, 1:57, 0:56

  8. My last row was 1:10.

  9. My bad, Christine!
    Ricky
    5:04, 3:12, 1:32, 0:43

  10. Cesarski, Peggy Berman, honorary ICA member Wielgus, Tuozzo, Kelly D, Sean (standing next to Elissa), JMU student Lindsay (in between Tobin& Danielle).

  11. Heather 6:34,4:35,2:03 X
    4PM
    Kyle K 5:41, 3:48, 1:48, :46.6
    Boelker 5:05.5, 3:26.4, 1:39.2, :45.9
    Isabela 8:02, 4:34, 2:14, :45.9
    Kelly W 6:46, 4:48, 2:14, 1:01
    Bre P 6:34, 4:29, 2:08, 1:01
    Shawn C 5:39, 3:51, 1:53, :53
    Kirsten 5:48, 3:53, 1:53, :52
    Andrew 6:43, 4:31, 2:10, 1:48
    Robbie 5:28, 3:42, 1:45, :47
    Eric B 5:58, 3:56, 1:50, :47

  12. 5:00
    Alex 5:41, 3:53, 1:49, :49
    Beth 7:36, 5:01, 2:27, 1:07
    Erin 6:10, 4:03, 1:54, :53
    Janet 6:09
    Jeff 5:34, 3:53, 1:49, :51
    Jere 5:31, 3:53, 1:47, :47
    Kevin K. 5:45, 4:00, 1:48, :50
    Mel 6:57, 4:43, 2:15, 1:03
    Tracy 7:31, 4:44, 2:17, :59
    PTS 5:16, 3:27, 1:40, :46
    Bob B. 6:16, 4:05, 1:54, :50
    Rocco 6:10, 4:09, 1:55, :48
    Lombardi 6:44, 4:28 2:09, :59
    Shawn F. 5:18, 3:36, 1:40, :46
    Tim C. 5:56, 3:54, 1:50, :50

    6:00
    Traci 6:56, 4:34, 2:14, 1:04
    Lindsay 6:55, 4:34, 2:17, 1:07
    Tim S. 6:21, 4:11, 1:55, :52
    Marco 6:49, 4:33, 2:07, 1:01
    Sikora 6:10, 4:15, 2:00, :48.3 PR!
    Averie 6:39, 4:30, 2:09, :58
    Zabs 5:48, 3:45, 1:44, :48
    Dan E. 5:27, 3:35, 1:43, :47
    Ryan S. 5:40, 3:43, 1:45, :49
    Rob 6:28, 4:11, 1:59, :56
    Haven 6:36, 4:32, 2:10, 1:00
    Jill 6:31, 4:30, 2:10, :59
    Ryan M. 5:36, 4:36, 2:27, :59
    Iggy 5:11, 3:36, 1:41, :42
    Tobin 6:17, 4:19, 2:02, :56
    Erik 5:28, 3:49, 1:49, :46
    DR 5:36, 3:53, 1:52, :052

    7:00
    Frank 5:06, 3:33, 1:38, :45
    Francis 5:57, 4:21, 1:55, :52
    Sydney 7:21, 5:02, 2:22, 1:03
    Nik 6:31, 4:21, 2:03, :58
    Avery 6:57, 4:51, 2:20, 1:01
    Rich 6:05, 4:06, 1:53, :50
    Jimena 7:22, 4:56, 2:25, 1:05
    Kristen 7:20, 4:59, 2:20, 1:09
    Zoe 5:32, 4:02, 1:55, 1:01 (1000, 700, 350, 200)
    Laura 6:08, 4:11, 1:59, :54
    DW 5:47, 3:57, 1:51, :51

  13. Heather 250m- :51.4

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