December 8, 2015

7
Dec

December 8, 2015

Town Hall Recap

Last week, we held a meeting to listen to your requests and feedback regarding programming. It was a productive session that also allowed us to explain our training philosophies.

All in all, those who attended are very happy with our program. The main request is to educate you all more on things like pacing, breathing and awareness of watts/pace (on the bike, rower, etc). So, we will do a better job at communicating these things at the whiteboard briefing each day and/or on the blog.

A big “thanks” to all who attended and gave us feedback!

LJ back squat
LJ

HAPPY BIRTHDAY DEAN! (yesterday…oops!)

Workout of the Day
:05
1k Meter Row

rest 5 minutes

500 Meter Row

rest 3 minutes 

1k Meter Row

rest 5 minutes

500 Meter Row

rest 3 minutes 

1k Meter Row

rest 5 minutes

500 Meter Row

:50
Midline: 3 sets of –
:30 hollow hold
:30 side plank, right
:30 side plank, left

Post your scores to the Whiteboard.