2025.9.2: WOW (Workout of the Week)

Tek Li

🔥

13d • Admin

12’ push pieces

The Workout Breakdown - 4(12/2) at 90%

10-min Warmup at 70%
4 sets of 12 minutes at 90%, 2 minutes rest
10-min Cooldown at 70%

pErg - use damper 1

row erg - use damper 4

Oc1 - no bungee

Oc6 or DB - no pool noodle

Technique Focus:

Dragon Boat Style: switch sides every 2 minutes
OC Style: switch sides every 12 strokes
For Both: This is a hard push piece for 12 minutes.

💬 Coach Tek's Weekly Update:

Race Week Prep and Catalina Crossing Adventure! 🌊

The Lead-Up: With Catalina on the horizon, Eri and I made it out to Kilohana's Tuesday night practice session to dial in our timing. The rest of the week? Chaos! Kids' Back to School night killed Wednesday's paddle, Thursday was a blur, and then we were wheels up to LA on Friday. Sometimes race prep doesn't go according to plan - and that's okay!

Race Day Magic: All those pre-race nerves? Gone the moment we hit the water. Catalina was absolutely incredible - I felt strong, paced myself perfectly, and remembered the golden rule from previous crossings: load up on salt early and often (because cramping at mile 20 is NOT the vibe).

The Battle: Starting in the lineup and calling, we exploded off the line! Newport's Tahitian crew pulled away early for 1st, but we found ourselves in an epic 4-boat dogfight for 2nd place. For the first half, we were holding strong against Kai Ehitu and another crew.

Then came the plot twist - after two changes, they snuck up and blew past us!

Game on! 🔥

We switched up our strategy, and I ended up staying in longer than planned. The crew dug deep, we clawed our way back, and not only passed them again but actually started chasing down 1st place!

The Finish: After 30 miles of pure battle: 2nd place by just 1 minute behind first, and only 1 minute ahead of third! Talk about racing on the edge the entire way.

Gratitude: Massive shoutout to

@Jin Yu

and

@Cara Lam

for the housing and carpool magic - you made this whole adventure possible! 🙏

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Winners announced September 30th at 5PM PST!

1. **FIRST PLACE**: 4 weeks of Personalized Training Program ($400 value)

2. **SECOND PLACE**: 2 weeks of Personalized Training Program ($200 value)

3. **THIRD PLACE**: Gift a month of TLC Skool Community to a friend ($62 value)

Prizes must be redeemed within the following month

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