04.02.13 KSU CrossFit Study

Yoga is tomorrow at noon & Thursday at 8:15!

Remember that yoga is included in your membership and doesn't count as one of your weekly classes, so come on in and get your OM on! Our yoga classes are suitable for all experience levels.

KSU CrossFit study seeking more participants

You may have heard me talking in class about the research study I'm taking part in at Kennesaw State University. Dr. Yuri Feito (Assistant Professor of Exercise Science at KSU) is also a CrossFitter, and he's doing a research project that specifically looks at CrossFit. His team is currently recruiting participants.
To participate, you'll visit their lab on two different occasions (about a week apart) and learn some really cool stuff about yourself.
The protocol is two days one-week apart (schedule permitting). First visit (60-90 minutes) consists of DEXA scan to determine body composition (% body fat, %fat free mass, etc - this is the Gold Standard), VO2max and lactate threshold test (you will run on a treadmill at a self-selected speed and be pricked in the finger several times to get a small blood sample).
On the second visit (~60 minutes), you'll do a 15 minute AMRAP of 250 min row, 20 kettlebell swings - 35/25 lbs, and 15 dumbbell thrusters - 30/20 lbs.
Email Yuri at yfeito@kennesaw.edu or check out this link to learn more. They're looking for all levels of ability.

You TOO can look this cool if you volunteer for the KSU research study.

Rowing class tonight at 7!

THIS IS THE LAST WEEK ROWING WILL FALL ON A TUESDAY NIGHT. STARTING NEXT WEEK (4/10), ROWING WILL BE WEDNESDAYS AT 7P.
Tonight's rowing WOD (don't forget to reserve your spot on ZP!):
Rowing pyramid:
250m
500m
1000m
1250m
1000m
500m
250m
Between pieces, rest the amount of time it took to row the previous segment.

Workout of the Day

A. Squat clean: 5 sets of 5 heavy reps, every 3min
B. As many rounds & reps as possible in 19min:
4 pull ups
9 wall balls 20/14
14 jumping switch lunges

And coming tomorrow...

Every 5 minutes, for 2 rounds:
A1. Back Squat: 20-25 reps @2211 tempo, 15sec rest
A2. Weighted pull up: 6-7 reps @2112 tempo

Every 3 minutes, for 4 rounds:
B1. Dumbbell kneeling torso row: 10-12 reps @3010 tempo, 15sec rest
B2. Push Ups: As many reps as possible @2010 tempo

C. For time:
25-20-15-10-5
Sit-ups
Double Unders

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