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Jeff R. 2012 and 2014 (see below)

Be sure to do your 10 minutes of pre-class dynamic flexibility work


1. Technique review: progressing toward the pistol


"Stop Slouching, Rough Beast!"

Row 1000m, then

10 Rounds of

10 Push-ups

10 Deadlifts

10 Pistols (5/leg)


Teams of three. Athletes start staggered on the rower, then chase each other through the rounds of triplet. Each is required to complete 10 rounds. Score is time to completion for last team member.


LIII: deadlifts @ body weight

LII: deadlifts @ .75 body weight/ (scale pistols as appropriate)

LI: four rounds of: 250m row 10 push-ups, 10 deadlifts (scale deadlifts as needed (Romainian deadlift/ KB deadlifts)), 10 reverse lunges

rest two minutes between rounds


Jeff R.: In addition to inches off of his waistline, and other physical indicators, we are so grateful for Jeff's infectious spirit and readiness to celebrate!

One year ago, TONIGHT..."I walked into the Deuce for the first time - to go to a monthly social outing. I sang a Kiss song - Rock and Roll All Night, and I danced my ass off until closing. Then, I went out to eat at Local Burger with Pace, Esther, EE, and a couple of others It was the first time I'd been awake at 2:30 a.m. except for a sick child."