Fitness: Front Squat 3 x 5 Linear Progression
Add 5-10 pounds to last week’s exposure.
Performance: Back Squat 3 x 5, Volume Day
Add 5-10 pounds to last week’s exposure.
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e7/8
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4 Rounds For Time:
270m Run
20 Dumbbell Power Snatch
Rest 2 Minutes
Score times for each round. Post best and worst to comments.
Caption this photo of Coach Nick and Alex W.!
News and Notes
- Today is your last chance to sign up for our new weekly veg/fruit/egg CSA with Common Hands Farm? To see full details, visit the Farm’s sign-up page and fill out your contact info; after you select NYC as your pickup location, you’ll see the full offering with pricing. Remember, your pickup spot will be Brooklyn Boulders, just down the block.
- Did you sign up yet for your “Murph” heat? Do it now, and remember we need volunteers and food. Get more details here.
- The Spiking Tacos have their first volleyball game at Brooklyn Bridge Park’s Pier 6 tonight at 7pm. They’re playing a team called “To Be Drunk” so we’re confident it will be a good time. Come hang, cheer, and watch the sunset!
Join Olympic Rower Coach Nick For a Rowing Clinic on May 31st, at 2:15pm
Do you want to improve your effectiveness on the erg? Do you dread rowing workouts? Or maybe you love them and want to row more on the side? (If you answered that last question with a hearty “yes,” you are a crazy person. Just so you know.) This one-hour clinic will include the following:
- Review of the machine: foot height, drag factor, how to set up workouts, how to review scores after workouts, etc.
- In-depth breakdown of the rowing stroke (recovery, catch, drive)
- Drills to improve common technique errors
- Workout
Nick started rowing in junior high school. He competed at two World Rowing Championships (1998, 1999) and the Olympic Games (2000), as well as various other international meets.
There’s a 20 person cap on the number of participants, so sign up now!
You Can Also Row a Half-Marathon With Coach Nick on June 14th, at 2:15pm!
You know you’ve wondered, “Gee, what would it be like to row 21,097m?” Well, your chance to find out is coming up: SBK will host a 1/2 Marathon Row on June 14th at 2:15pm. And we’ll show movies during the event. Really, what better way to spend your Sunday afternoon? You can row the full distance or split it up with one other partner.
Coach Nick will send out a DIY program to everyone who signs up; the training will consist of at least two long erg sessions a week to get your calluses and butts in shape! Expect to devote 1–2+ hours twice a week to this. Sound fun, or what?! (What?)
Space will be limited. Registration details coming soon!
Questions about either event, or want the 1/2 marathon training plan asap? Email Nick [at] CrossFitSouthBrooklyn.com.
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Human-Powered Ferris Wheel
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