8x500m or 400m Row
WOD Notes: This will be an interval style row workout. The goal will be to maintain a fast pace, just short of a sprint for the whole workout. You’ll be getting approximately a 1:1 work rest ratio. If you think you can consistently hold a sub 2:00 pace even when tired, you should perform 500s. If you think you’ll go above a 2:00 pace, do 400s.
Blog Notes: In recent weeks, some people have had trouble viewing the posts when they go live. In an effort to remedy this situation, we have added an option to subscribe to the blog via email located in the bottom right corner of the ICA page.
Community Notes: Adam Smith will be doing holiday family photo sessions again this year to raise money for Phoenixville Area Community Services (PACS). Sessions will take place Sunday, November 18 from 11:00 am to 5 pm. Exact location TBD but it will be in the local Phoenixville/Valley Forge area. $50 suggested donation. Edited photos will be delivered to you digitally and are yours to print, post or share as you like. Sign up sheet will be on the desk starting Monday night.
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Results:
5:15
Pete P. 1:34/1:19 (400)
Barry 2:02/1:52
Murray 1:44/1:33
Vollmer 1:43/1:58
Franco 2:09/1:50
Jake 2:01/1:45
Jesse 1:44/1:34 (400)
KtS 1:59/1:56
Danielle 1:48/1:41 (400)
Ceil 1:39/1:32 (400)
Keith 2;01/1:45
JOsh 1:59/1:51
Faith 1:46/1:42 (400)
Jenn 1:41/1:37 (400)
Katy 1:45/1:40 (400)
Zach 1:43/1:38
Mike D> 1:38/1:51
Frank N. 1:36/1:29 (400)
6:15
Brian W. 1:48/1:33 (400)
Luke L. 2:08/1:43
Dan E 1:48/1:45×7
Ken 1:28/1:39 (400)
Bill 2:12/2:01
Iggy 1:43/1:39
Ash 1:45/1:35 (400)
Abby 1:59/1:51 (400)
Caine 🙂
DE 1:44/1:35
9;30
Rey 1:50/1:56
Drake 1:47/1:56
Kerri 2:13/2:01
Greg 2:10/1:57
Betsy 2:08/2:05
Kelly G. 2:11/2:01
Becky 2:00/1:56
Tiff 1:56/1:48
Nicole 2:09/1:54
Allison 2:01/1:55
Jen C. 2:13/1:58
Ed 1:51/1:42
4:00
Catherine 2:12/:203
Tom S. 2:05/1:50
Chris M. 1;59/1:44
Robbie 1:52/1:44
5:00
Nikki K. 2;06/1:57
Janet 2:10/1:54
Kenny 2:05/1:56
Jeff 1:53/1:48
Filchner 1:31/1:27 (400
Julie 1:43/1:36 (400)
Moira 1:56/1:45 (400)
Morgan 1:43/1:35 (400)
Mel 1:49/1:34 (400)
Tim C. 1:52/1:46
Nate 2:14/1:53
Shawn 1:44/1:35
Joe S. 2:06/1:55
Sabol 1;35/1:23 (400)
6:00
400
Pete 1:47, 1:35
Ben 1:52, 1:37
Tobin 1:42, 1:40
Blythe 1:47, 1:41
DT 1:38, 1:29 (some 500s sprinkled in)
500
Fili 1:54, 1:40
Bob B. 1:49, 1:43
PTS 🙂
Blake 1:52, 1:40
Smith 1:45, 1:36
Erin 1:58, 1:53
7:00
400
Sydney 1:56, 1:44
Jamie 🙂
Rocco 🙂
500
Elissa 2:03, 1:53
Jim C. 1:58, 1:44
Boelker 1:44, 1:37
Erik 1:55, 1:43