Brooke: 12/30 + 12/31

The past two days I've erged a little more than a 30k. Happy New Year everyone!

New Years Eve

I didn't have much time today, but I ran a half-mile to the track, ran through the stadium stairs twice( I think it was up and down 6 times), did 50 squats, and ran a half-mile back home. Happy New Years Eve everyone! 

New Year's Eve workout

Hey guys, today I did the Thursday workout, then ran about 3 miles and a strength cuircut. Then I did another Thursday workout and another mile after that. Hope everyone's having a good New Years! 

Alex Coletta

Today I went on a cyclocross bike ride off-road for an hour in boulder, colorado.

This morning I did a 2k -5 , did a 30min strength circuit, and stretched.

Workouts

I haven't felt very well the past few days but I have been running 2 miles or doing a few circuits each day. Today I felt a lot better so I erged a 7x500 at 5k-6 

Workout time!

Today I did several sets of the 7 min workout and a few circuits.

Today I stretched for about 10min and went for a 26 mile bike ride to Venice beach.  Hope everyone is having a great break

Past couple of days

On Saturday I paddled 4 miles on an outrigger canoe. Today I went to the track and ran 2 miles, did the thursday workout, ran up and down the stadium stairs 6 times, and stretched. 

Workouts

Friday I did the circuits and stretched after, Saturday I did 50 stairs up and down( house stairs with 15 steps), 50 squats, 100 toe rises, 50 sit-ups, 50 cat cows, 50 sprints across about 15 yds, 50 push-ups , and 50 toe touches. Today I did 100 toe rises, 100 squats, 50 sit-ups, 50 toe touches and I ran a mile. I also stretched after. Hope everyone is having a good time!

Last 5 days

Hi, so Thursday I swam laps for about 45 minutes, then ran for 30, on Friday and Saturday I had workouts with a trainer then ran up and down a sand dune hill 6 times, Sunday I did an hour long spinning class, and today I'm going to a rowing class.

Merry Monday Morning Workout

Thursday's circuit with running uphill instead of flat then 20 minutes running and 5 minutes walk uphill 

This morning I did a 60 minute spinning class at the gym 

Workout Review

Thursday: I did 2 sets of 50 squats and an ab workout that was 100 crunches and 10 leg lifts 9 times.

Friday: I went for a 20 minute run and did the set of 100 crunches and 10 leg lifts 7 times.

Saturday: Drove back to Los Angeles and did 3 planks (45 seconds on, 15 seconds off) and 30 sit ups.

Sunday: I went for a 40 minute run and did 2x50  squats.

Juliette Faraut

Well I'm a week late but I finally figured out how to post! The past week I've been doing a lot of running, biking, and circuits. This morning I ran for 30 minutes and stretched and then did a full day of skiing in Idaho. Don't know how many runs I did but I skied from about 9-3. 

Morning run

Today I ran 3 miles around my neighborhood and did some circuits. 

Brooke: 12/29

Today I did a little over a 14k at 6k + 20

Since Friday

Friday I did a thirty minute run on the treadmill and then did the strength circuit. Saturday I got sick so I took the day off for rest. I still felt kinda sick today, so I just did a steady state run for about 3.5 miles and did 50 sit ups and squats.

Day Workout

Today I ran one mile on the treadmill, did the Thursday circuit, and finished with a 20 minute bike ride on a spin machine. Between everything I did at least 5 minutes of stretching.

Alex Coletta

The past few days I've been doing circuits and today I ran on a 4.5 mile trail

In Colorado. 

Brooke: Saturday 12/28

Today I erged a 17k again and did Zohar's circuit. I'm officially 100,000 m into the 200k challenge Yay!

today I ran 1.5 miles on the treadmill, did the Thursday circuit, and 2x10 minute pieces on the erg at 5k-2 

Winter Break Workouts

Sorry I haven't  been posting (I was having technical difficulties with the website). So far I've been  running, going to soul cycle, and these last few days that I've been in Colorado I've been cross country skiing (yesterday 3 miles today 6 miles). I'm gonna check out iRow when I get home. Hope you've all been having a good break!

Workout

Hey guys! So I ran a mile today and did Thursday's workout and I'm about to go skate on the Santa Monica bike path because I don't have access to an erg haha

Saturday Workout

Today Cameron and I ran a mile to the Santa Monica Stairs, went 8 times up and down, and ran a mile back. Hope everyone is having a good break!

Workouts

Over the past couple of days Maddie and I have done the following...

Thursday: Thursday circuit and core excersizes (warmup) and then went to the gym and erged 6 x 500m at increasing stroke rates and at (5k-6) and stretching 

Friday: 2 mile run on the treadmill (warmup) and then erged a 1k at (5k-6) and a 2k at (5k-2) keeping the stroke rate between 24-26

Saturday: Thursday circuit (warmup) then we did the strength circuit, and stability work on the yoga balls, and did some yoga afterward 

Hope everyone is having a good vacation!!!!

Kaitlyn Cooney

What we have done so far...

Thursday: Kaitlyn and I did the Thursday circuit and core exercises for warm-up. Then we went to the gym to erg 6 X 500m at increasing rates at our goal split for 2k. 

Friday: We did a 2 mile run on the the treadmill and stretching for warm-up. Than erged a 1k at our goal for 2k. Much harder than we thought it would be so we took a break. Then we did a 2k at 5k minus 2. 

Saturday: For a warm-up we did the Thursday circuit. In between each set we traded off running and weights. We did the strength circuit and stability on yoga balls and had a really good strech/ yoga session after. 

Hope everyone is enjoying their break!! 

Maddie

Hermosa beach

90min bike ride today

Loner workout

I ran alone for 2 miles because I have no friends to exercise with me.

Workouts

I've been doing the circuits every day and stretching plus Monday I ran for 30 minutes , Tuesday I did with the app 7 Minute workout x3 and played a little soccer with my cousins, and today I also did the 7 minute workout x3 with some abdominal workouts. It's been raining and it's cold hope it gets a little warmer soon. Sorry the internees down I tried to post this yesterday

Brooke: Friday 12/27

Today I did joint mobility, 17k erg at 6k +19, and stretched. Hope everyone is enjoying break!

Gym Workout

Today I went to the gym and erged for 20 minutes at my 6k+5, ran on the treadmill for 20 minutes, and biked for 20 minutes. 

Holiday workouts

Christmas I didn't get to work out but I have been working out all the other days I've been running a lot around my neighborhood and also suing circuits of my own that I made up off of Melanie's cuircuts. I'm on my way to Vegas right now so I hope I'll get some workout time in there! Haven't had access to an erg yet but hope to find one soon. 

Today I ran for 30 minutes and then did zohar's strength circuit

holiday workouts

Over the past few days i ran 3 miles around my grandparents neighborhood. A few days ago my grandma found a gym out here on long island with an erg so i rowed 8 x 500m at 5k-7. Hope you guys are having a good break:)

Week 1 Check In

Hi Everyone,

Break is about halfway over. Can you believe it!?! Thanks to all of you who have been posting your workouts. We made a commitment in our team meeting before break to post a week and I'm glad some of you are following through with that. 

A special thanks to Brooke and Tyra for posting your workouts. As varsity rowers, you're setting a great example for the novice as to what winter training looks like. I know I appreciate it and I'm sure Zohar does too. 

For the rest of you, it seems that a lot of you are putting in effort to get some quality work in. I like that some of you who don't have ergs are being creative with your workouts and trying new things. 

A quick word of caution... Some of you are taking advantage of the warm up circuits. That's great. But, keep in mind, a lot of you guys are basically doing the warm up and then considering it a workout. We do one of those circuits and. 1-2.5 miles of running as a warm up typically. Then we do 8-10k on the water. If you're going to use the warm up circuits, I would do it at least 3 times through. Don't forget, you can also do the stability circuit and Zohar's circuit on his workout sheet too. I'm not losing site of what I said, I know something is still better than nothing... But I want to make sure you're all aware.

As for me, well, sadly I haven't been  able to work out as I had wanted. Still working on recovering from bronchitis and a sinus infection. Hopefully I'll be working out soon. 

That's all for now!

Holiday Workout

I hope everyone had a Merry Christmas! Today I did the 2x10 min and 3x2 min erg workout, the strength circuit, and stretched. 

12-26-13

Hope everyone had a great Christmas! Yesterday my family and I went for a paddle on our outriggers and stand-up paddle boards. Not sure how far we went, but paddled for about an hour. Today I did the thursday strength workout(but ran around my block instead of diamond sign), plank, and stretched. 

Holiday workouts

Hope everyone had a good christmas! Since the run on sunday with the team, I did the strength circuit and then ran for 20min. Today I ran 3miles and stretched.

Merry Christmas!

Today I ran a little over 3 miles and then erged 2000x3 at 5k+3. Hope you all had a great Christmas! 

Brooke: Wednesday, 12/25

Today my erg traveled with my family to its home for the next few days in Palm Springs where I did joint mobility, 12500 m at 6k+13, Zohar's circuit, and then I stretched afterwards. Hope everyone has had a great Christmas!!  

Past couple days😊

Hey everyone! First Merry Christmas!!! For the past couple days Ive been doing some type of workout everyday, on Saturday I had a workout with a trainer, Sunday I went running, Monday I did the strength circuit & stretched (a lot! Haha), and yesterday I had another workout with my trainer 😊 I'm going to keep trying to do something active everyday, and also I want to try to get some people together to maybe go for a hike😊 so HAPPY HOLIDAYS! And hopefully some of us will get together to do something☺️ 

today I got an app on my phone called 7 minute workout and I did that and the Thursday circuit and then stretched.

Christmas workout

Today I went on a 3 mile run at the beach and did a lot of stretching! Merry Christmas! 

MERRY CHRISTMAS!!! This morning I erged 2x5000 at 6k + 10

Alex Coletta

Today I went to the beach and ran a little over 3 miles. Merry Christmas :)

Brooke Stroyke: Tuesday, December 24th

Merry Christmas Eve everyone!!! This morning I did joint mobility, 60' erg at 6k + 18, then I stretched afterwards

Zohar - Christmas Eve run

In honor of the idea that something is better than nothing, I interrupted my binge viewing of Falling Skies to go on a 3.4 mile run around my neighborhood. I saw lots of cool Christmas lights and decorations and didn't fall down and injure myself in the dark even one time (!). On that note, a merry Christmas to all, and to all a good night. 

Zohar

Merry Christmas Eve!

Hi everyone,

Over the past couple of days I have done the following...

Sunday: team workout run 

Monday: Strength circuit, core excersizes, and stretching

Tuesday (today): 4 and 1/2mile run along the green belt with my dad and stretching

Hope you have a merry Christmas Eve!

Kaitlyn Cooney

The past 4 days

Saturday: My family and I ran in the Yuletide race which is a 5k. Had so much fun!

Sunday: I went to the boat house and went on a 2 mile run and did the Monday circuit. It was really fun to the varsity and alumni race! 

Monday: I did the Monday circuit and some stability work. Then lots of stretching! 

Tuesday: Today I couldn't get to an erg so I did the Thursday circuit instead. After I tried to do some more core work and stretched. 

Have a great Christmas everyone!! 

Maddie

Monday, Dec. 23 - Tuesday, Dec. 24 Workouts

Merry Christmas Eve everyone!
On Monday, I grabbed two of my friends who play soccer and we went on run to a park near my house and did the Thursday circuit. After, they ditched me to play a pickup game of soccer, so I did some hip/joint mobility work and stretching on the sidelines. After, we ran back home for a total about 3 miles.

This morning, I went on a 3 mile run around my neighborhood, and stretched.

Ran an hour and a half this morning at fryman canyon

Merry Christmas Eve :) today I went to the gym and did the Thursday circuit,  45 minutes on the stationary bike, and a 2k at my goal split 

Merry Christmas Eve from Phoenix

Saturday: I went to the gym and did a 3k at my 5k+2 and a 2k at my goal split. I also did some stability work, squats, and some machines.

Sunday: Met at the boathouse and went on a run with some of the novice girls.

Monday: After driving to Phoenix all I had time to do was some planks (45 on, 15 off), 40 sit ups, 50 squats, and some stretching.

Tuesday: I went for a 35 minute run and did 50 squats, 50 sit ups, and some stretching.

Workout

Merry Christmas Eve! On Sunday I ran 3 miles on the green belt with Maya and yesterday I stretched and did a circuit.

Just got back from an 8 mile bike ride uphill 

12-24-13

Merry Christmas Eve! Today I did a 5k +5 on the erg then ran 3 miles on the strand in Hermosa. 

I FINALLY FIGURED IT OUT!!!

Hey guys so for the past 2 days I've been working out with my dads personal trainer on the erg!! I am super sore 

Merry Christmas Eve :) 

Alex Coletta

Yesterday I went to the LMU gym and weight lifted and did a 2k at 0.2 less than my goal split

Brooke Stroyke: Monday, December 23rd

Tonight I did joint mobility, 3 x 3000 m at 6k+7, Zohar's strength circuit + 5 x 750 m to get my daily meters with my little sister, then I stretched for 10 min afterwards

Hike

90min hike to the secret falls

LMU Running

Over the weekend and this morning I went on a run to and around the beautiful LMU campus. If you look closely you can see the Marina. Merry Eve of Christmas Eve!

Zohar - Circuit Hell

A little pre-travel enjoyment in two parts. 

1) Worked on my squat clean technique for about 20 minutes. Got up to 155 pounds. 

2) Did a circuit called "Merry F'ing Xmas"

3 Rounds:

1 minute each of:

*Max effort erg

*Burpees

*Power cleans (95 pound barbell)

*Front squats (95 pound barbell)

*Push-ups

Feelin' good, lookin' good, ought to be in Hollywood. 

Sunday Funday

Before the Alumni race a bunch of us novice girls ran about 5 miles (felt like much more :p ) along the beach. P.s. Amy was here too!

Hawaii

4 mile SUP paddle today. Woohoo

Brooke Stroyke: Sunday, December 22nd

This morning I did joint mobility, 15k erg at 6k+17, and stretched for 10 min afterward

Starting winter workout

So today I did an hour biking, strength circuits, and joint mobility/stretching. Feels good to do things afterwards without feeling guilt that you haven't done anything. 

Something...

Well, in the spirit of "something is better than nothing...more is better than less" I got my sick self out of the house to do something. I walked to CVS in pursuit of Mucinex. It was about 1.4 miles round trip. When I got home, I did 3 rounds of 30 sit-ups and 20 supermans. I feel terrible, but at least I did something. 

It's great to see people already getting workouts in today. Keep up the good work people! For the varsity girls out there who aren't racing tomorrow, I think some of the novice girls were going to meet at the boathouse to go on a run together. Join them! 

That's all for today. I'm going to go sit on the couch and blow my nose now.

The 12 Days of CrossFit

Today I did a workout called the "12 Days of CrossFit," an annual tradition at our gym. It works just like the song: on the first day of Christmas you get a partridge in a pear tree; on the second day of Christmas you get two turtledoves and a partridge in a pear tree - again. And so on. In this case, though, the turtledoves are actually dumbbell lunges and the partridge is a fiendish exercise called a Turkish get-up. So each round - 12 in all - you add that round's movement, but then you still have to go back through and do all the other rounds' movements as well. Since our coaches are psychos, they wanted us to sing out "Five golden burpees" every time we got to "day" five. Not too many people did that. :) All in all, it was pretty rough. I used 35 pound dumbbells for the DB stuff and finished the whole thing in 31:35.

Brooke Stroyke: Saturday, December 21st

Today I did joint mobility, 60' erg at 6k + 15, Zohar's strength circuit, and a 10 min stretch afterward

45min hike to a waterfall, and another strength circuit

Winter training

Just finished the strength circuit and rolled out my back for 10min

Morning run

Yesterday I ran from the Manhattan beach pier to the Hermosa pier and back (which was about a thirty minute run). And I saw Elizabeth there!

12-1-13

Just went on a four mile run on the green belt in Hermosa Beach, then did 100 squats, then stretched. See everyone tomorrow!

Bike Workout

Hey! Today I fit in a great bike workout. I rode on the bike machine for 65 minutes. 10 minutes on and 3 minutes off (5x)! Then did a lot of stretching! See you Monday!

 

I went dancing yesterday, and yes I do think it is exersize and this morning/afternoonish I did circuits, about a 2 mile jog, and some stretching. 

 just finnished a 5 mile run 

Beach Day!

I wasn't able to make it to Santa Monica but I was able to go down to Torrance Beach.  I ran a total of about 4 miles and then did a short circuit.
50 squats x2
20 lunges x2
50 sit ups x2
2 planks (on 40, off 20) x2

Enjoy the rest of your weekend! :)

Santa Monica Stairs!

Nice job to the ladies who turned out for a little stair climbing this morning! Way to crush it, Katherine, Brooke, Nora, Melissa, Genevieve, Gabi, Ale, novice Alex Lopes and Melanie! 

40' AMRAP: 

1 ascent 

5 push-ups

20 sit-ups

Stairs

Good job to everyone who went to the stairs this morning. Props to Alex Lopes for being the only novice to show up. I type this from my foam roller. Strongly encouraging everyone to stretch!