Less painful rowing than normal

Tuesday 110830

A: Mobility Work

B: Four Rounds For Time @80% Effort
Row 500 Meters
Rest 3 Minutes

Eff “if”
Paleo versions of: Fish sticks / Fried calamari / Frappuccino iced coffee protein shake
Ira Glass on being creative (also applies to any skills you’re trying to develop)
The water myth
Totally psyched for the full-rip nine

From member Stephanie D., pictured at left:

“Sunday, August 21st was the Timberman 70.3 Ironman (which is a half-Ironman) at Lake Winniepesaukee in NH. I bested my last year’s time by only a minute or so, but considering I broke my finger the weekend before (in a smaller tri, in a nasty kick during the swim), I’ll take it!

The training schedule was the Black Box WOD every chance I could get (either 6am or 8:30pm), and CrossFit Endurance as my second WOD (programming by the TriMax, Crossfit Endurance folks). I am far from putting up any elite numbers, but I loved every second of it and made it to the finish line! And saw some familiar faces along the route, hopefully they’ll send you pics!”

Stephanie has been kind enough to join us again for Fight Gone Bad, the fundraiser, at CFNYC. You can join our team (already 104 people strong) or if you can’t participate with us on Saturday, September 17th, then please consider donating to Stephanie here!

If you’ve got a similar story to tell, email me at allisonATcrossfitnycDOTcom.

* * * * *

Here’s what’s on tap for Wednesday’s WOD classes:

A: Back Squat 5-5-5 at 70% Effort

B: 5 Rounds NOT For Time:
As many reps as possible (unbroken) of ring rows
Max length L-sit