Every minute on the minute x 15:
1) 3 Power Snatches 135/95
2) 10 Toes-to-Bars
3) 30 Double-Unders
The Power Snatch should be on the medium-heavy side. Touch-and-go on the fast side but quick singles are okay. Sub Hanging Leg or Knee Raises for Toes-to-Bar and 15 attempts or 60-90 Single-Unders for dubs as needed. The goal is to have at least 10-15 seconds of transition time.
Post work and Rx to comments.
Exposure 5 of 8
2 Round for Time:
Go hard. No pacing.
Post time to comments.
- Join Coach Fox for the second Look, Feel, Perform Better Info Session, “Nutrient Timing Simplified,” today at 12:00pm in the Annex. As always, an open Q&A will follow the brief lecture. See the event page for more details.
- Also this afternoon: the next Iron Maidens Lift’n’Learn session starts at at 2pm! The session will focus on practicing the powerlifting commands used at Iron Maidens, followed by a discussion about fundraising.
Fit 55+: Staying Strong, Mobile, and Able
What is Fit 55+?
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”
Fit 55+ will help you:
- Build muscular strength and joint integrity
- Increase and maintain bone density
- Improve cardiovascular function
- Improve pulmonary function
- Improve balance, coordination, and mobility
- Reduce your risk of falling (and be more resilient in case you do)
- Maintain independence and improve quality of life
Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.
What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise.
From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and bodyweight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.
After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour.
Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.
Where and When do Fit 55+ classes meet?
Mondays and Thursdays at 11am at CrossFit South Brooklyn (597 Degraw Street between 3rd and 4th Avenues) located in the heart of Gowanus. We have served the local fitness community for nearly 10 years, growing from grassroots park-based workouts to our current location, which has two spaces with a total footprint of over 11,000 square feet. In addition to our spacious facility, we also have brand new locker rooms with showers, towel service, and bath products available for your convenience.
5-Class Card: $100
Monthly Unlimited (2x per week): $125
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