Take 18 minutes to work up to a heavy 5
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Every Minute, On The Minute, For 16 Minutes:
Even - 5 Unbroken Hang Power Cleans 135/95
Odd - 10 Ring Rows
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We are back to our regular schedule today.
Here's the picture of Matt Krebs and I (Ryan Joyce) on the third-place podium at the CF Worcester Throwdown two weeks ago.
The events were:
Five attempts at a 1RM deadlift and bench press, each partner takes one of the lifts.
Ryan 365 on DL; Matt 185 on bench
60 box jumps, 24in
Speaking of Competition, check out this video from the CrossFit Hoboken Winter Challenge, lots of CFSBK cameos!
The Alpha and Omega-3
SBK will be stocking fish oil to make taking your omega-3s even easier. Throughout the LF&PB Challenge we'll be stocking Pro-Source Omega 1250. They're a great value at 200 softgels for $25. They contain 750mg of omega-3 fatty acids (450 EPA/300 DHA) per softgel which is far more than the average drug store brand, all from small deep sea cold water fish. Nordic Naturals by comparison contains 500mg of omega-3s per serving at $35 for 180 softgels. If you plan on taking 3g (4 softgels) per day of omega-3s then 1 bottle of Pro-Source Omega 1250 would last you 50 days.
Remember, there are only 11 days left to get all your registration info in for the challenge and 6 days until it officially begins! To upload your pre challenge goals and "before"(or "Jan 2013") pictures, click here.