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Hey Gang!

It’s time to get back into the swing of the Chuck-Fit WOD! A good start is a stability day. USF rowers. Look at the picture, kneeling on a stability ball is the position for all of the exercises listed except the handstand. Pick out a nice, firmly inflated ball and try it out. I will be posting videos in the next week or so.

25# one hand overhead

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Hey Everyone,

I know it’s been a while. I’ve been struggling with my knee. So here’s today’s WOD. I have pre-op physical therapy exercises to do. If you look at them, they really don’t seem that bad. Maybe it has to do with my knee being weak, but, the routine is exhausting…

Pre-op Home exercises:
Crossover hamstring stretch
Quad set, 1 x 30, hold 5 sec.
S-I Isometric adduction, 1 x 30, hold 5 sec.
Straight leg raise, 3 x 10, 2#
Short arc quad, 1 x 30, 2#
Prone hamstring curls, 1 x 30, 2#, hold 5 sec.
Long arc quad, 1 x 30, 2#, hold 5 sec.

Base:
100 push-ups
30 dips
5 x 7.5# wrist rollers — both directions

Lunch gym:
30 minute erg
Handstand work

Have a great day everyone!
Charlie

Hey gang! I love the Stability WOD!

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Hey everybody! I was up late editing a video so I’m a little late posting the WOD  today. So, here it is… Oh, and you may be getting a video later on.

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On the home stretch of the WA Rowing Club’s Top 10 Most Painful Ergs WOD challenge!

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I’ve lost count of where I am in the WA Rowing Club’s Top 10 Most Painful Ergs WOD challenge… Probably because, like any rower, the mere mention of a 2k test causes a complete mental shut-down… My PR is a 6:50. As sore as I am from the rest of the challenge, I doubt I’ll break 7:00…

Although not actually nominated by anyone, it was already a given this would make the stop of the list. If you want to know why, watch this: The 2K test can break the best of us, even the patron saint of rowing, Sir Steve Redgrave.

Have fun!
Charlie

Ok WA Rowing Club, why does the Top 10 Most Painful Ergs feel like the Top 100 Most Painful Ergs..? Here is the WOD…

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Today’s WOD is more torture from the WA Rowing Club’s Top 10 Most Painful Ergs.

The two-man (or woman) pursuit
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