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Next week, we will be kicking off a rowing program designed to help you improve your 2k row time! The 2k row is similar to a one mile run in that it takes both strength and conditioning to excel at it. It's a great all around test of your work capacity. This program will be done on your own in addition to the daily WOD.
To get this program started, Meg will be running 2 rowing classes this Friday geared at improving your technique and 2 more next week which will cover the program itself. If you have never worked with Meg, you will be amazed at how much she can help you with your rowing technique. Classes this Friday will be at 9 a.m. and 5 p.m.
NUTRITION CLASS THURSDAY @ 7 PM
Don't forget to have your before pictures taken, and bring your $20 buy-in for the body transformation challenge. Winners get 1 free month of CrossFit! If enough people participate, the stakes will go even higher!
Max reps (add 5-10 lbs over last week)
Max reps - 5%
Max reps -10%
Max reps L-Pull-ups x 3 sets*
*Scale with L-sits
12 minute AMRAP:
10 Toes to bar
100 double unders or 200 singles
-work up to opener
Clean and jerk
-work up to opener
|Posted on February 24, 2014 at 11:50 PM||comments (0)|
BODY TRANSFORMATION CHALLENGE!!!
It's that time of year! Time to get ready for beach season! To help keep the motivation up, we are going to kick off an 8 week body transformation challenge.
You could win:
-1 month of FREE membership at PCCF for first place male and female
-1 Bag of Recovery Whey Protein (a $55 dollar value) for 2nd place male and female
-Some awesome progress in the gym!
This challenge will run from March 1st - May 1st. The winner will be selected by coaches' vote on improvement in before / after pictures. This means, by March 1st (next Saturday), we need a before picture and $20 buy-in fee (cash only). Starting Tuesday, ask your coaches about getting your picture taken. Don't miss out! Last year the results were awesome!
NUTRITION CLASS THIS THURSDAY AT 7 P.M.
To make sure that everyone has the tools they need for this challenge, we will have a nutrition class this Thursday at 7 pm in the lounge. For most, body transformation has MUCH more to do with nutrition then it does with work in the gym! Those that attend this class will have an advantage over those who choose to try their own methods. Learn about the importance of protein, nutrient timing, healthy fats, and choosing the right amount of carbs for your goals.
|Posted on February 23, 2014 at 9:15 PM||comments (0)|
|Posted on February 21, 2014 at 12:00 AM||comments (0)|
3 sets of max reps (+5-10 lbs over last week)
First set: Max reps
2nd set: Drop 5% and match the reps of the first set
3rd set: Drop another 5% and beat the first two sets
10 minute AMRAP:
10 Push presses or push jerks @ Grace weight
Snatch: heavy single
Clean and jerk: heavy single
Back Squat 8x3@ 5-10 lbs over last week
|Posted on February 20, 2014 at 12:20 AM||comments (0)|
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