3 x 8
Add weight to last week. Use a full range of motion and control.
3 x 5 Linear Progression
Add 5-10 lbs to last week.
Post loads to comments.
Exposure 6 of 8
A) From 0:00 – 5:00
700m Row for Time
B) From 5:00 – 10:00
7 each 1-Arm Dumbbell Push Press, as heavy as possible
Go heavy, but the goal is unbroken. Start with your non-dominant arm and do 7 reps before switching sides. Scale Toes-to-Bars to Hanging Leg Raises or Hanging Knee Raises as appropriate.
C) From 10:00 – 15:00
Scale Double-Unders to 50 singles or 10-15 attempts/makes as appropriate. The Sit-Ups are unanchored.
Today’s three metcons should be sprints that allow you 1-2 minutes rest in between.
Post times and Rx to comments.
Jake auditions for the artsy sequel to Pumping Iron
- Several CFSBK TFBAs—including Cam C., Bethany E., Francesca R., and Adele R.—are down in Philly today to compete in the USAPL Philadelphia Freedom Championship. Let’s wish them luck and send them lots of love!
Sign Up for Our Seasonal Fish CSA! Discount for Early Birds + Call for Co-coordinator!
Last summer, we brought in a new fish CSA partner and were blown away by the quality and freshness of their fish! Lucky for you, registration is now open for the 2016 season, which runs weekly from June 11 til late fall. We need 6 more people to sign up to make the program go!
Big City Fish Share, now in its fifth season, delivers sustainably caught, never-frozen, super-fresh seafood from Montauk to New York City. You can sign up for a weekly share of either 1 pound or 2 pounds of filleted fish, littleneck clams, or oysters. Sign up by June 7th, and lock in $16 per pound for the whole season. After June 7th, the price will go back to $17 per pound.
The delivery window will be Saturday mornings, 10am to 12pm, starting June 11. This is a weekly, not monthly, share.
Customers can sign up for 4 deliveries at a time, and can easily place their orders on hold through the website if they go out of town. Any funds left in your account at the end of the season will be returned to you by check. Expect a good variety of fish, including big-eye tuna, squid, founder, fluke, swordfish, black sea bass, bluefish, porgy, and monkfish.
If you are interested in splitting a free share in exchange for volunteering to run the Saturday morning pickup every other week, contact Michele, below.
Any other questions? E-mail bigcityfishshare [at] gmail.com. For general CSA questions, e-mail Michele at mignyc [at] gmail.com.