WEDNESDAY FEBRUARY 18, 2015
See info belwo about our Rowing Workshop this Saturday at 9am. 4 spaces still available…
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
3X8 PUSH JERK (80%)
WOD:
3 ROUNDS
3 MINS. ON / 1 MIN. OFF
AMRAP
START WITH 1 REP OF EACH, THEN 2, 3, ETC.
AFTER EACH REST, START BACK AT 1 REP
DEADLIFT 225/155
HANDSTAND PUSHUP (DB PRESS 55/35)
COOL DOWN:
INSTRUCTOR LED
Hey Everyone!
Jane Spiro is going to be leading a Rowing Mechanics Workshop at GymCore CrossFit!
Jane’s Credentials: CF Level 1 Cert, CF Rowing Cert, Collegiate and Masters Rower, Competes Annually at Masters Nationals and Head of the Charles.
Date: 2/21 (Saturday)
Time: 9am
Duration: Approximately 75 mins.
How Many Participants: 12 person CAP
How to Signup: By emailing greg@gymcorecrossfit.com
How Much $$: This time it’s FREE!!!
Why it benefits you to attend: As with every movement at the gym we stress sound form, for A). Safety and Health; and B). better Efficiency and Performance. What more reasons do you need? We can all agree, no one wants to come to the gym to hurt themselves (everyone nod). Workout times and heavy weights aside, first and foremost you want to strive for ultimate posture, mechanics and movement comprehension. Then, all your goals can be better achieved with higher potential, greater reward and far less risk. It’s no different with rowing than any other movement. Poor rowing mechanics performed over time can negatively affect your body just as poor lifting mechanics can. Poor rowing mechanics also will negatively affect your muscular and cardiovascular efficiency, your workout times and therefore your overall ability to perform.
