There’s more info below buuuuuuuut:
1. Greengas is going to teach some rowing to 2 people on some Sundays. Willing and able? Let us know!
2. Open Gym is tomorrow from 1-5p, NOT 12-5p! If you’d like to attend the FOUNDATIONS CLASS at 1p you must let me (Erin – 609 760 2173) know via text, email, or phone call!
3. Steve and Pat will be at the CrossFit Games this weekend! Throw them some Tribal Love this week as they prepare!
4. Please note that class times for Memorial Day will be changed. We will be holding a late morning class at 10a, a 12p and then a 530p and 630p as regularly scheduled.
DEADLIFT 5 x 5
Then, for total number of max pushups and completion:
Max Pushups
Row 500m
15 Ring Dips
EEEEYUP – 215lbs. a la a diet of no meat.
THE TRUTH IS…
That although we’re all very aggressive while rowing…
The best kind of aggression is directed and refined…
Rachel Greengas (former collegiate rowing and a chick who spends MOST of her time killing records in Philadelphia and then KILLING it at the Tribe) has graciously offered to take two people at a time a few Sundays to review rowing form and application to the WODs. She has dramatically helped me improve mine and Alyson’s times through a few simple tweaks in form.
If you’d like to be a candidate for some rowing attention… please let us know in the comments or via email!
Power Cleans 3×3
15-12-9
burpees
1 pood kettlebell swings (Russian)
20in box jumps
3 Rounds of:
10 Muscle Snatch (M=75lb/W=55lb)
30sec. Handstand Hold
8 L-Hold Pull-up
3 Rounds of:
5 Power Snatch (M=115lb/W=80lb)
10 Pistol
5 Press (M=115lb/W=80lb)
AQAP:
30-20-10 reps for time of
OH Lunge w/barbell
Pull-up
The crazy dude who thinks this stuff up…
PICS to follow… sorry, guys…forgot my camera at the gym! GRRR….
The face that launched a thousand (errr… 25) Deadlifts.
Steve’s Club couldn’t be more grateful for more love from an incredible community!
And besides the wonderful people at JAWS and United Way – they have this amazing athlete to thank for it!
Erin, you’re a gem. Thanks for everything you do!
Justin chews the fat with part of JASON-JOSH, two incredible guys who travelled to support Steve’s Club with more than just their donations – but also their sweat, and…(check that leg!) blood!
A big whopping “thank you” goes out to all who participated and contributed. We know we would not be where we are or who we are without the exceptional group of athletes we’ve got at the Tribe. Thanks again, and keep your eyes peeled for the next Tribe Games coming up in late July!
Steve is SO thankful.
BEAT THE STREETS IS TODAY!
…And it’s a GORGEOUS day to come out to the Tribe between 2 and 5 to catch us in action!
PRESS 3 x 3
Pick your poison:
AMRAP 10 minutes of either “Mary” or “Cindy”
“Cindy”
5 pullups
10 pushups
15 squats
“Mary”
5 Handstand Pushups
10 Single Leg Squats, alternated
15 Pullups
Power Cleans 
3 x 3 Heavy Sets
Then:
1000 meter row
15 power cleans
30 burpee pull ups
Still not sure about the effects of LOW CARB?
Synopsis -
a) positively effects the hormones in your body that allow you feel full
b) works just as well, if not better, for Type 2 Diabetics in place of insulin.
