Open Workout 20.5
For Time (partitioned any way):
80 Calorie Row
120 Wall Ball Shots, 20/10, 14/9
Time Cap: 20 Minutes
Post time and Rx to comments.
Week 4 of 4
CFSBK CRASH-Beasts training at one of last year’s technique clinics
Want to Reach Your Rowing Potential? Come to the CRASH-Bs Info Session with Coach Nick On Sunday, November 17th!
Do you hate and fear workouts that involve rowing? Or maybe you secretly love them but don’t want to admit it…? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Starting on Monday, November 18th, our resident Olympian Coach Nick will prepare participants for the March 1 event in Boston. Come to his info session at 2:15 on Sunday, November 17th in the Annex. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. There will not be a workout.
Here’s some basic info:
- Everyone is welcome! There are no qualifying requirements, and you don’t have to be a CFSBK member. So tell your non-CFSBK friends! (If you have any!) In fact, you don’t even have to compete at CRASH-Bs to participate in this program.
- The events at CRASH-Bs are individual.
- The group will get together for three technique clinics (each of which will conclude with a workout) and four races.
- The workouts are DIY. Participants will do the workouts on their own.
- Nick will provide programming and support—including video analysis of your technique—throughout the program
At the info session at 2:15PM on Sunday, November 17th, in the Annex, Nick will explain the program in detail.
Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.
“Is it cliche to say this program has changed my life? Nick Peterson’s CRASH-B’s training program has changed my life. Rowing with coach Nick has given me back so much fitness, strength, and mobility that injuries and father time had robbed from me. His clear cut and scientific approach to the sport is one-of-a-kind, and I’d consider it a foolish regret to ever pass up an opportunity to train under his guidance. As the timing official at CRASH-B’s said to me during my first competition,”How’d you get HIM as a coach? He’s the best, you know. The best.” Plus, it’s a blast. I don’t know if there’s any training out there which creates such an atmosphere of camaraderie and fun. A rare opportunity to learn to be your best, from the very best. Not to be missed.” —Jim Williams
“CRASH-Bs is an excellent experience both from the mental and physical perspective. It is an incredibly well thought out program, varying intensity regularly while still pushing for clear and notable progress. It also provides a sense of camaraderie consistent with that of team sports. You’ll learn a great deal about rowing through Nick’s expertise and individual attention, and you’ll also learn about yourself through the training process. Finally, the culminating experience of Crash-Bs in Boston is a great reward in and of itself!” —Coach Keith
“Nick’s CRASH-B course was so much more rewarding than I first anticipated. It gave me the tools to push well beyond my limits and even changed the way I face challenges in my own life. I enjoyed the experience so much, I keep a photo of race-day on my fridge! So I’d encourage anyone who’s considering this challenge to seize the opportunity. You’ll get world-class training in rowing technique, learn how to design a winning strategy, and discover what you’re made truly of.” —Matt Cooper
Yoga Cancelled Today
Today’s 10am Yoga for Athletes class is cancelled.
Open Workout 20.5 Description and Strategies Morning Chalk Up
20.5 Tips from Top Athletes and Coaches BarBend