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| Benchmark,Level Method,Metcon: LEVEL METHOD TESTING: ROWING 5/23/19 | Skill: PARTNER ABCON 5/23/19 | SHRED 5/23/2019 | Metcon: METCON 4/23/2019 | Level Method,Skill: LEVEL METHOD TESTING: FLEXIBILITY 2/13/19 | Warm Up: WARM UP 5/23/19 | |
LEVEL METHOD TESTING: ROWING 5/23/19
Benchmark,Level Method,Metcon: Distance
20 Min Row For Max Distance
See the MAP w/ your coach to determine your level! Note how far you went for your score. List your color in the comments.
***MAKE SURE TO SET YOUR ROWER FOR A SINGLE TIME 20:00 WORKOUT BEFORE STARTING TO GET THE MOST ACCURATE RECORD OF THE DISTANCE YOU TRAVEL***
Goal: Establish a baseline level for Rowing on The Level Method.
Tip: Don't start out too fast. Find a steady pace you can hold for 20 minutes, then try to pick it up at the end. If it helps you to have a goal in mind, take a look at the MAP and find a level near the pace you think you might be able to maintain to strive for. Stay positive and don't be afraid to be uncomfortable
Purpose: From The Level Method elearning videos:
Rowing is ''A full body, low impact, functional movement.'' It is ''ideal for testing aerobic endurance.''
| 1st | 4616  | Julia Today! | | 2nd | 1 min | Heather Lo Today! | | 1st | 5073 | Derek N Today! | | 2nd | 4675 | Kai Today! |
| 1st | 4908 | Katriel-Maria Tue,Feb 26,2019 | | 2nd | 4892 | Alyssa C Tue,Feb 26,2019 | | 3rd | 4616 | Julia Today! | | 1st | 5812 | Seth B Tue,Feb 26,2019 | | 2nd | 5448 | Spencer C Tue,Feb 26,2019 | | 3rd | 5412 | Nate Tue,Feb 26,2019 |
| Derek N | 5073 Rx | | | Kai | 4675 Rx | | | Julia | 4616 Rx | Purple II | | Heather Lo | 1 min | unassistend squat | | Alfonso | 9:30am...3 2 1 GO! |
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SHRED 5/23/2019
Reps
WARM UP:
- 500 meter row
- 20 banded good mornings
- 15 banded pull aparts
- 15 banded pass throughs
- 10 banded presses
- 10 scap push ups
- 30 second downward dog
- 30 second upward dog
- 20 hip rotations R/L
- 10 russian swings
- 10 american swings
WORKOUT:
For time...
*22 minute cap
15-14-13-12-11-10-9- ETC...
- KB swing
- Row
- Ball Slam
SCORE: number of reps
---------------------------
COOLDOWN:
- romwod
| 1st | 116 | Laura E Today! | | 1st | 252 | Bj Today! |
| Laura E | 116 Rx | | | Bj | 252 | 50# kb&slamball | | Alfonso | 9:30am...3 2 1 GO! |
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METCON 4/23/2019
Metcon: Calories
Athletes may choose from ONE of the following options:
Level Method Testing: 20 min Row
Level Method Testing: Flexibility
Choose the item you have not checked off. If you have done both, choose the one you would like to try and level up!
| Alfonso | 9:30am...3 2 1 GO! |
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LEVEL METHOD TESTING: FLEXIBILITY 2/13/19
Level Method,Skill: Reps
20 minutes
Test A: Bottom of Squat Hold, relaxed, up to five minutes
Test B: Overhead Squat Test
Test C: Standing Hamstring Stretch
Test D: Standing External Hip Stretch
Test E: Groin Stretch
| Katheryn | worked on scratch test Rx | | | Alfonso | 9:30am...3 2 1 GO! |
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WARM UP 5/23/19
Warm Up: Check In
FOAM ROLL: Calves, Hamstrings, Traps, Glutes
GROUP WARM UP
Row-500 m, increase pace every 100 m!
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Spiderman to Hammy Stretch-30 secs R/L
Plank-30 secs
Upward Dog w/ Forearm Stretch-30 secs
Seated Forward Fold-30 second
Praying Pose to Hammy Stretch-30 secs
---------------------------------
Begin Row or Flexibility Testing!
COOLDOWN
Seated Forward Fold-2 mins
Upward Dog- min
Downward Dog-1 min
| Alfonso | 9:30am...3 2 1 GO! |
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was KAREN 4/12/19 on Apr 12,2019 (41 days ago)
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