Concept 2

The Concept 2 rowing ergometer is one of the most important conditioning tools in a gym- it is low-impact, utilizes a full range-of-motion of major joints and muscle groups, demands much from your metabolic systems, and it easily quantifiable.

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II the FCF/SLU Throwdown

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WOD for Pause Week Monday 10/21

STRENGTH

low-bar back squat 3x5

CONDITIONING

3 rounds of:
1k row (or 1mi AD)
21s with toes-to-bar

The row/AD should be all-out efforts. Rest as long as necessary in between each of the three attempts, and keep these T2B as strict as possible for as long as possible. There is no time limit, but make sure to keep moving.

Post squat to whiteboard/comments/Cody.

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Oh you know.. just a couple of rounds of "DT" after some heavy cleans

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Moar Snatches

Jared S

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WOD for Wednesday 7/24

STRENGTH

hang snatch 12x2

CONDITIONING

each for time:

• 2k row
• 1k row
• 500m row
• 250m row

These should be all-out efforts. Mount up.

Rest as necessary between each set.

Post results to whiteboard/comments/Cody.

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How to Use CrossFit to Increase Your "Work Capacity" at Work - Tabata Times (via Anastasia M)

Someone try this and let me know if it improves, declines, or does not affect your desk work!

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Another reminder

KNOWLEDGE IS PRICELESS

Learn to unstick, de-glue, open up, restore function to, recover from injury, rehab, revitalize, and remobilize your muscles, joints, ranges of motion, and just about any other funky business you might need to take care of.

So you can improve how strong, fast, powerful, and capable you are as a human machine. You should also know how to do perform proper maintenance for your ENTIRE body and use that knowledge for the rest of your life.

So much of our quality of life (and beastly performance) could be improved if we were armed with the knowledge of opening your hips or how to decrease shin splits. What about lower back pain or should impingement? In this upcoming certification (open to everyone) we will be able to work on our own bodies and others when they need it. And trust us, they'll need it.

Imagine being 80 years old and moving like you're in your 30's ...

Mobility is invaluable.

Register now! 

Click here to register for the 2-day Self-Myofascial Release Certification.

December 4-5, 2010 - Registration closes soon!

15% off to any interested LEO/Firefighter/Military.

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WOD

each for time:
2k row
1k row
500m row

compare to 22SEP2010.

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Plantar Fasciitis you say?!