7 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in
Post total time to comments
Then work on Bulletproofing your shoulders! (a must watch)
Bench Press 1 RM:
Greg McDonald - 315#
Cynthia Lumbert - 125#
This week's member challenge comes from Benjamin!
"The Fish Game"
This game teaches you how to modulate intensity. The object of this game is to rack up as many points as possible (while rowing a Conept2 rower) by eating the nutritious fish while avoiding the large, toothy beasts that will send your score plummeting to the ocean floor.
On the PM screen, you're the fish facing the onslaught of fellow ocean-dwellers, both good and not-so-good. Alter your intensity to move your fish up and down the left-hand side of the screen. When an edible “good” fish comes your way, try and gobble it up to get points (small fish are worth 30 points; striped fish are worth 60 points). Avoid the large predators, as they’ll take 45 points off your score if they catch you.
Each game lasts four minutes.
Learn more about improving your technique on Concept2 here
I know...tons of info in tonight's post. Glad you are still reading because here are some additional details for the Upper Cape CrossFit May Nutrition Journey (Use your Zen Planner log in to Register - Challenge is set up on May 1st)
You are wondering what to eat for the next 30 days ...we have additional resources on the way, but...start here:
Long list of very good choices...
there are just a couple of things we are eliminating:
For the next 30 days...we will be avoiding, Dairy, Cereal grains, Gluten, Sugar, & Legumes,
If you have not completed the 3 benchmarks, or taken measurements you will have until Saturday to complete.
We will be recording our food log in Beyond the Whiteboard (please let us know if you still need access)
More to follow!