Tuesday November 12

FitClub 

Selfie Worthy 

Attendance: Benton, Billy Budd, G, Stanich, Thomas, Taegan, Serena 

Row or AD 5mins easy pace
+
Row or AD 1min 90% aero
rest 1min x 5
all same pace Kept above 7
+
Row or AD 30sec 90% aero slightly faster than the 1min work
rest 30sec x 10
all same pace Kept above 10
+
Row or AD 1min 90% aero
rest 1mn x 5
all same pace Kept above 7ish
+
Row or AD 5mins easy pace

OR

20 Sets Every 30 seconds
1 Squat or 1 Deadlift 

5 Sets of planks 1 minute on 1 minute off. 

Here's the thing about the air dyne. You a start out so good and you feel amazing. Your first set is at 10 or 11 or 12 and you think you can maintain it for every set... but you cant... well I can't. By the end keeping it above 9 was pretty darn good. 
Highlights: 
    1. G held a 3 minute and 30 second plank (with a very powerful ending... He just laid down and died. 
    2. Billy Budd showing up and doing better overhead squats than anyone else including me... SO FLEXIBLE 
    3. Stanich deadlifting 275 during his 20 minute thing. 
    4. The airdyne 
    5. G asking me how I liked his pants. My response.... Inappropriate.