"Row and Anchor"(1.19.2011)

Dean Fighting through "Grace". Numerous PR's and First Time RX's for this Classic Benchmark Workout for CrossFit! Keep Up the Great Work Everybody.

I. Vagabond Nutrition Seminar:
All Vagabonds who signed up for the Vagabond Nutrition Seminar on Saturday, February 19th, 2011 with Dr. Mike Molloy must secure their spot by having seminar fees in by Thursday. I am very happy with the interest this has generated and surprised by the number of people who have signed up for this great event. The cost of the seminar is 40$ and will start at 9:00 am go until 3:00 pm.
II. Dynamic Mobility Warm-Up:
“Wednesday Mobilization Piece”
*Find those problem areas and work them out. After two tough workouts, your body will appreciate it. We will work on lower region of our body and work out some kinks in these areas. Get ready to lacrosse ball and foam roll some problem areas.
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Overhead Squat, 5-5-5-5-5
*Compare to July 23rd, 2010.*
B. “Row and Anchor”(For Time)(Courtesy of Neil Thompson):
Row 1000 m
Sit-Ups x 50 reps
Row 750 m
Sit-Ups x 35 reps
Row 250 m
Sit-ups x 20 reps
IV. Competitors Schedule Workouts of the Day:
A. “Row and Anchor”
Post Time to Complete to Comments.