Establish a new 1RM or 3RM.
Post loads to comments.
EMOM x 15 (5 rounds each):
A) 7 Box Jumps 24/20″
B) 5 Strict Chest-to-Bar Pull-Ups/Chin-Ups
C) 130m Jog
These should be completed well before the 30-second mark on the fast end. Use bands as needed for the Pull-Ups but make these strict Chest-to-Bar today.
Post work to comments.
CRASH-Beasts on the Water at Row New York
On Saturday some members of CFSBK’s indoor rowing team (aka “CRASH-Beasts”) got a taste of the real thing and rowed on the water at Row New York’s new site in Canarsie. The crew, which was helmed by Jess Goldman, consisted of (from bow to stern) Liz Mefford, Steven Rivas, Amy Muckerman, Robyn O’Brien, Joe Mefford, Charlie Nagle, Henry Poydar, and Jess Fox. The group learned about the sheer terror that comes with carrying a heavy rowing shell overhead to the dock on an extremely narrow ramp surrounding by pylons; the difference between port and starboard (when facing backward); and how to set a boat. And it started pouring halfway through the row. So that part was fun, too.
Coach Nick, who arranged the excursion, thought everyone did well and says it was all worth it just to see Jess Fox’s face light up when she took her first stroke. Nick would like to organize another couple trips with the same crew to get them to the point of rowing all eight; now if only we can find a group of strong folks to carry the shell down for them…
Row New York also posted more fun photos on their Facebook page.