In teams of 2:
AMRAP 30 Minutes
20 Calorie Row (14 Bike)
20 Burpees
20 Calorie Row (14 Bike)
20 Box Jumps 24/20
20 Calorie Row (14 Bike)
10 Bar Muscle Ups
One partner working at a time. Break the work up however desired. Choose a pace and scaling options that allow for one partner to be consistently be moving, the exception being on the bar muscle ups.
Scaling options for Bar Muscle Ups:
– Jumping Bar Muscle Ups (make these challenging by adjusting bar/box height)
– 2x CTB Pull Ups
– 2x Jumping CTB Pull-Ups
Don’t Rip your hands! For Bar Muscle-Up folks doing this workout you might consider using a pair of WOD and Done grips available at the Front Desk.
Here’s Coach Nick rowing in the 2019 Head of the Charles in Boston
Tomorrow: CRASH-Bs Info Session with Coach Nick
Do you hate and fear workouts that involve rowing? Or maybe you secretly love them but don’t want to admit it…? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Starting on Monday, November 18th, our resident Olympian Coach Nick will prepare participants for the March 1 event in Boston. Come to his info session at tomorrow, November 17th at 2:15pm in 608. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. There will not be a workout.
Here’s some basic info:
- Everyone is welcome! There are no qualifying requirements, and you don’t have to be a CFSBK member. So tell your non-CFSBK friends! (If you have any!) In fact, you don’t even have to compete at CRASH-Bs to participate in this program.
- The events at CRASH-Bs are individual.
- The group will get together for three technique clinics (each of which will conclude with a workout) and four races.
- The workouts are DIY. Participants will do the workouts on their own.
- Nick will provide programming and support—including video analysis of your technique—throughout the program
At the info session at 2:15PM on Sunday, November 17th, in 608, Nick will explain the program in detail.
Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.
Testimonials
“Is it cliche to say this program has changed my life? Nick Peterson’s CRASH-B’s training program has changed my life. Rowing with coach Nick has given me back so much fitness, strength, and mobility that injuries and father time had robbed from me. His clear cut and scientific approach to the sport is one-of-a-kind, and I’d consider it a foolish regret to ever pass up an opportunity to train under his guidance. As the timing official at CRASH-B’s said to me during my first competition,”How’d you get HIM as a coach? He’s the best, you know. The best.” Plus, it’s a blast. I don’t know if there’s any training out there which creates such an atmosphere of camaraderie and fun. A rare opportunity to learn to be your best, from the very best. Not to be missed.” —Jim Williams
“CRASH-Bs is an excellent experience both from the mental and physical perspective. It is an incredibly well thought out program, varying intensity regularly while still pushing for clear and notable progress. It also provides a sense of camaraderie consistent with that of team sports. You’ll learn a great deal about rowing through Nick’s expertise and individual attention, and you’ll also learn about yourself through the training process. Finally, the culminating experience of Crash-Bs in Boston is a great reward in and of itself!” —Coach Keith
“Nick’s CRASH-B course was so much more rewarding than I first anticipated. It gave me the tools to push well beyond my limits and even changed the way I face challenges in my own life. I enjoyed the experience so much, I keep a photo of race-day on my fridge! So I’d encourage anyone who’s considering this challenge to seize the opportunity. You’ll get world-class training in rowing technique, learn how to design a winning strategy, and discover what you’re made truly of.” —Matt Cooper
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