Add 2.5 – 10 lbs to last weeks sets
5 Sets Across
Add 1-2 Repetitions to last weeks work sets.
Post loads/reps to comments.
compare to 1.6.11
Row 250 meters
21 Dumbbell Push Presses
Row 500 meters
15 Dumbbell Push Presses
9 Dumbbell Push Presses
Post Rx and time to comments.
Due to some filming for Nightline that will go on in the gym, there is No Open Gym this Friday night from 5:30-7:30pm. Anyone who normally comes to open gym and is missing a class may bank that class and push it forward. We apologize for the short notice!
C.R.A.S.H.-B Training info from Coach Nick
Coach Nick will take a group of CrossFitters to the CRASH-B Indoor Rowing Championships – "like lambs to the slaughter," he says – on Feb. 20th in Boston. He has developed a program and will hold a few sessions with anyone who's interested in going. To see view the training program from now until then, click this link
Nick will hold a workshop here at 12pm on Saturday, the 22nd. At the workshop he will cover the following:
- The CRASH-B – the format, what to expect, etc.
- The training program
- Rowing technique
- The 2000m race
- The ins and outs of the Concept 2 rowing ergometer (the "erg")
- Nick will also lead a short workout.
Please email Nick(at)CrossFitSouthBrooklyn.com if you're interested in signing up for the CRASH-Bs. Even if you're not going, you're welcome to join the workshop and do the training program.
Paleo Potluck Reminders
If you're bringing a dish that needs to be/stay heated, please bring a crock pot or warming device if you can. We have a microwave available at the gym and will bring some heating stations but the more you can bring the better! For a list of the current RSVP'd meals click here! Also- if anyone is able to show up 20-30 minutes early/stay 15 minutes late to help set up/breakdown it would be greatly appreciated!
ALSO, remember that Greg and Erica N will be hosting an after party at their apartment and all are welcome to attend. Please email erica.nofi(at)yahoo.com if you'd like to attend!
Mice Kept on Unnatural Sleep Cycle Go Haywire Wired