Friday Workout
Warm-up - stretching to loosen back and shoulders - hydrate starting now if you plan on doing the ROW DOWN hydration can improve your performance up to 10%!
Strength / Technique - row a slow 1000 meters concentrate on technique
Workout - You pick, something that will allow you perform your best for the ROW DOWN
Thursday, March 29, 2012
Wednesday, March 28, 2012
Sunday, March 25, 2012
Mondays Workout
Warm-up - on your own - suggested - hips, shoulders, legs. I always like rowing as a warm up.
Technique/Strength
Work on double unders/ Push press
Workout
As Many Rounds As Possible (AMRAP) in 10 minutes (this workout is a "half Cindy")
Each "round" is:
5 pull-ups
10 push-ups
15 Squats (unweighted)
Warm-up - on your own - suggested - hips, shoulders, legs. I always like rowing as a warm up.
Technique/Strength
Work on double unders/ Push press
Workout
As Many Rounds As Possible (AMRAP) in 10 minutes (this workout is a "half Cindy")
Each "round" is:
5 pull-ups
10 push-ups
15 Squats (unweighted)
Labels:
Mondays Workout 5:30
Location:
High Altitude Fitness
Friday, March 23, 2012
A Fund raiser for
the Wood River Bicycle Coalition
March 31, 2012
Ketchum Town Square
Get
your row on and join us for the Ketchum Row Down, a fund raiser for the Wood
River Bicycle Coalition! The “Row Down!”
is an indoor rowing fundraiser. The Wood
River Bicycle Coalition, Ketchum Professional Fire fighters and Ketchum
Volunteer Fire Fighters are hosting this exciting event. The five different Row Down events are:
Kids 500 meter fun row:
This event is for children 5-13 years old.
This can be a fun family event.
500 meter row: This event is fast and
furious, a full body drainer that usually leaves participants gasping for
breath in under two minutes.
2000 meter row: Plan and pace your effort. Going out to fast is a rookie mistake! Many
participants will finish in less than 8 minutes.
10,000 meter team row: Each 4 member team will use one rowing machine
to complete 10,000 meters. Rower
transitions, strategy and pacing are critical in maintaining flywheel speed and
edging out the competition.
CrossFit WOD:
The final event combines the participant’s time in the 2000 meter row and a mystery CrossFit workout. The lowest combined times determines the Row
Down CrossFit champion!
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