Wed, Dec 30th

CrossFit WOD:

10 rounds for total distance:
Row 1 minute
Rest 90 seconds
Add a vest if you’d like an extra challenge
Instructions:
Team up on a rower.
Set the rower up for one minute intervals with a 15 second transition period (see instructions below). One person will row. At the end of the 1 minute time period, the 15 second transition timer will start on the rower and it will automatically reset to 0 meters. The next person hops on the rower immediately and starts when the transition timer runs out.
RECORD YOUR METERS EACH ROUND BECAUSE THE ROWER WILL RESET EACH TIME
Setting up the rower: “Select Workout” -> “New Workout”->”Intervals: Single Time” Select 1 minute for the work period, and 15 seconds for the rest period. Click next to the check mark when done. Make sure you start the workout within 3 minutes of setting up the rower or it will reset. Later classes will be able to select “Rerow” instead of entering everything in.
CrossFit TAKEOFF WOD:
AMRAP in 7 minutes

8 walking lunges (4 left/4 right)
4 Knees-To-Elbows

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A very good post by Mark Sisson. You’ve gotta dig for the full story…you dig?
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The next newsletter comes out Today (Wed). Get signed up on the right side of the blog
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Don’t forget, the first session of Fit-to-Be-Bare Nutrition Academics goes Sunday, Jan 3rd at 10am. This is mandatory for participants. Please bring $30 to go into the pool for the winners.
LIVE STRONG!!

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