All the Halloween Rxers!
Banded Deadlift 10×3 (approx 50% 1RM)
Then
3 x 10R/10L reverse lunge to knee drive (45/35#)
WOD Notes: Video demonstration HERE. Weight percentage is approximate and will vary based on the band used. Speed and form matter more than weight today!
Row-vember Notes: We saw lots of ICAers get a head start on Row-vember at Thursday’s Open Gym. Great job! In case you missed the original announcement, link back HERE. The rules are simple: accumulate 30,000 meters of rowing between Nov 1 and 30. Keep a daily log and have someone initial it after each rowing session. Meters rowed as part of a Daily WOD don’t count! Can we get 30 athletes to take us up on the 30k challenge? We’ll place a sign up sheet at the desk so we can keep track of who’s participating!
Nutrition Challenge Notes: Drum roll please… We’ll announce Fall Nutrition Challenge winners on tomorrow’s night’s blog post!
Community Notes: Happy birthday Faith!
This Post Has 11 Comments
I want a report from Robbie tomorrow. He got quite the head start on Rowvember tonight. Some impressive stuff.
18k! I was quite happy with my 8k until I heard that!
Happy birthday Faith. I hope you have a great day.
Happy birthday Faith
If one day equals 1K meters, Robbie was on his way to thanksgiving week last nite…impressive. I didn’t get someone to initial and I am now going on record that I might be a 26K finisher if last night’s 4K is disqualified. Just sayin
Jim, I was squatting as you were rowing. I’ll vouch for these meters!
Whoa!
5×1,000m
Total to Date: 7,000
4pm
Kyle M 185 (P)
Rank 185 (P)
Mike C 225 (P)
Jeff 185 (P)
Nik 145 (P)
Robbie 225 (P)
Caine (2nd time!) 🙂
Murray 225 P
Faith 85 mm
Danielle 115 mm
Franco 205 P
Katy 105 mm
Frank N 155 P
Ryan B 125 sumo 2″ unbanded
Keith 125 mm
Matt B 185 mm
Daria 95 mm
Tina 105mm
Moira 65 mf
Rey 155 sumo on 2″
Steve K 185 P
Saritha 85 mm
Catherine 95 mm
Betsy 105 mf
Ash 125
Heather 145
Missy
kelly G 85 mf
Fili 275 P
DE 255 10 reps
Vince 135 mf
Mohyeed
Brian W 135 mf
Caine
Craig
Ken 95 mf
Linda
Joel K 285 P
Jenn 155 P
Marissa W 55 mf
Janet 125 P
KtM
Jen C 95 P
Pete P 185 P
Ed 275 sumo no band
Zane 145 P
Nicole 115 mm
Allison 105 P
Lindsay 85 mm
Erin 135 P
EQ 135 P
Nikki K 125 P
Dani 135 P
Chase 265 P
Matt 55 mm
Kenny 155 P
Tim 135 P
Joe S 135 mm
6pm
Jim C 135 P
Ben 145 P
Blythe 95 mm
Erik 185P
Kyle E 165mm
DT 125 mm