Run in the sun


  • It’s a new month, it means we need a new goal on the goal board! This month center it around getting outside! Maybe it’s going on a walk each day, 2 activities outside a week, biking twice a week, hiking the M once a week, etc. Come up with something to get you outdoors more!
  • New monthly challenge! This one is simple just like last time. 5 Min AMRAP: Max strict pullups. These can be accumulated throughout the 5 minutes. Use bands if you must, just record the band you used. The idea would be to test this multiple times throughout the month and get better as you go!
  • Nutrition Challenge begins May 3rd! 8 weeks long, partner style. You can find more info about the challenge HERE. You can find how we will keep track of points, figuring out your numbers and so on HERE.
  • Bring a Friend day is this THURSDAY! All classes are FREE TO TRY!
  • Master’s qualifiers are this weekend! We’ll keep you up to date on where and when they will be doing them!

One of our classic gym benchmarks that we retest at least once a year. This is a great test of capacity. Simple movements, but if you push the pace here from the start, it’s a grind. Always nice to look back on and see how we’re improving!

Couple things to keep in mind for today. Knowing your paces is the name of the game. For most everyone, this will be a 20min+ workout. With that being said, you need to know what paces you can hold on a rower and running.

Now the rower is easier to know, because the numbers are on the screen. But do you know what you can hold for a 500m pace? Can you hold a sub 2:00 easily? What about a 1:50? These are answers you should know. The last thing you want is to start out too hot and then by round 3 you’re on the struggle bus.

Same thing for the run. Now it’s trickier on the run since we don’t have a clock to watch. Maybe bringing a stop watch might help, but hopefully you know what paces you can hold. The goal would be under 2 minutes for that 400m run.

This is always a fun one to test. Another thing to keep in mind is transitions. Quickly getting on and off the rower is a big deal here. 15 seconds each time really adds up over the 5 rounds.

Have a plan of attack today. Can anyone go sub 20 minutes? Hopefully we’ll see some today! Good luck!

TUESDAY 5.4.21

A. “Run Forrest Run”
5 rounds for time:
500m Row
400m Run
*35 Min Cap
*Can start with run or row
**5/11/20 Retest