Monthly Archives: June 2013


No practice on Saturday!!!

Team, please be reminded that we will not have practice this Saturday. Unfortunately, no coaches or certified steers are available. I apologize for this. Please use this day to work on your land workout and exercise. Swim, bike, run but no injuries please!!!

Practice is available on Friday at 730am at Santa Fe Dam.


Lead by doing!!!

Here are my times for every set in the WOD today! What did you do? Post it! Keep log of your results, because WE WILL do this again! ;-).

Enjoy going to both practices; going to one practice; or staying home to not attend one single practice and not do posted workouts! Cheers to the rest of ya that are putting in double time, it will show at the end of July.

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6/20/13 DPW-WOD

Warm up:
3 Rounds:

1 minute plank
5 lunge with a torso twist on each side.
5 side lunges on each side
arm circular rotations (30 small, 30 medium, 30 large)

Workout:

You will need a rowing machine. Log your time on each set! We will do this workout again eventually. LOG YOUR TIMES.

3 sets of 100 Meters
4 sets of 200 meters
5 sets of 300 Meters
3 sets of 500 Meters (use form for the side of boat you paddle on during the 500 meter sets)