Friday, January 30

It's time for the Friday Weekly Roundup! Here are a few articles and videos that you may have missed during the week. Some are more informative and some (at least one) are hilarious. Here's a quick video explaining the damper setting and drag factor on the Concept 2 rower. It doesn't tell you where to set anything, but explains how these two things work.

Here's an interesting article about some states push for licensure of personal trainers. Do you think your trainer should have to have a license from the state? And if so, who do you think should regulate that?http://therussells.crossfit.com/2015/01/26/intro-to-personal-training-licensure/

20 Tips That Will Make You Better at Olympic Weightlifting (Thanks Chelsey!)

This may be the best article breaking down the double under that I have seen. Lots of tips and drills to help you master one of CrossFit's most frustrating movements. http://library.crossfit.com/free/pdf/CFJ_2014_12_Double_Achauer2.pdf

ICYMIOF (In Case You Missed It On Facebook) the best thing I saw all week on nutrition (or in general). Just because the label or a commercial tells you it's "healthy" doesn't mean it is. Make sure you read ingredients and know what you are putting in your body! FYI, crushed up Skittles aren't healthy.

Workout for Friday, January 30 For Time: (Running Clock Up) 5 Rounds of Row 250m and 15 Ball Slams (8 min Cap) Rest 4 min... 5 Rounds of 10 Box Step Ups (5 each leg) and 10 DB Snatch (5 each arm) (8 min Cap) Rest 4 min... 3 Rounds of 8 HSPU and 8 Burpee Box Jump Overs (8 min Cap) Rest 4 min... 5 min AMRAP of 6 Ring Dips and 40 Double Unders

YOU MUST REST THE FULL 4 MINUTES BETWEEN WODS, NO MORE, NO LESS!

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