Fitness: Snatch Deadlift to Knee + Knee Power Snatch + Overhead Squat (or Squat Snatch)
Work up to a heavy load on the complex and perform 3-5 reps there.
Performance: Snatch 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you're feeling good then work at the 90% end, if you're feeling off then work at the the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%.
Post loads to comments.
3-5 Rounds or 18 Minutes:
10 Thrusters, Heavy and Unbroken
1-2 Rope Ascents
30 Second L-Sit
Post loads and rounds to comments.
Coach Nick raced in the three-mile Head of the Charles Regatta in Boston yesterday and they WON—and set the course record by five seconds for their age group (the men’s master eights, 40+ age group). The “head” format is different from the standard rowing race: competitors start 30 seconds apart, single file. Nick competed for Shannon Boat Club (of Limerick, Ireland) with some other former US National and Olympic team athletes. Last year they came in third. Nick has spent many lonely hours on the rowing machine the past few months in preparation; we're so glad it paid off!
Fight Gone Bad 2014!
We'd like to thank everyone who volunteered their time and talents yesterday to make Fight Gone Bad 2014 such a smooth event. The amazing Ryan J. handled all the scoring including gathering scorecards and tallying results. He was assisted by Lauren B., Katie H., Matt J., and Brad L. Additionally, Asta F., Dan R., and Susan P. took pictures for the gym, which will be uploaded over the next few days. Big thanks to the Coach Fox for sacrificing his voice when the mike went out and for being such a great MC. Thanks to Coach Jess Fox for organization so many logistics and things on the back-end. And huge thanks to our wonderful Front Desk staff that was the glue keeping the whole event together.
And: a huge thanks to Coach David for donating lots of prizes on behalf of the gym and so much FREE BEER to the event, and for staying late on Friday night to set up the gym perfectly.
As always, the event is the sum of its parts. We loved having so many people in house and were excited to hit our fundraising goal. The biggest thank you goes to everyone who raised funds, cheered teammates on, and gave it their all yesterday.
All final scores and fundraising tallies will be posted tomorrow and everyone can pick up their score cards at the Front Desk.
Additional Thank You to Our Sponsors
We're able to give out some awesome prizes to our event leaders today due to the generosity of the following sponsors:
Bricks, Brooklyn Boulders, Brooklyn Nets, Brooklyn Wine Exchange, Chameleon Cold Brew,Ho'Brah Taco Joint, Hu Kitchen, Ideya, Karla Otto New York, Kettlebell Kitchen, Left Bank, Lululemon, Olympia Wine Bar, Paisanos Meat Market, Porter Novelli, Reebok, Spartan Race, and Threes Brewing
How'd it go yesterday, FGBers?