North Shore CrossFit

2 Brett Rickenbach 18:07 5:51
7 Steve Blair 20:35 6:38
11 Gregg Spiro 22:16 7:11
15 Mike Kochansky 22:56 7:23
26 Joe Pagliarulo 24:13 7:48
33 Barry Livingston0 25:47 8:18
51 Jamie Dalton 29:26 9:29

Running Homework
8×30 Seconds Hill Sprints

Rowing workouts week of May 20th

Workout #1
Threshold Intervals

Row 4 minutes at 90% effort (2k plus 5 seconds) and 3 minutes at steady state pace. Repeat three times.

Workout #2
Steady Row with Short Bursts
Row 25 minutes at 2k plus 10-12 seconds with power tens at every 500 meter.

There will be no running class on Saturday. We will be running the Rok 5k at Patton Park in Hamilton. We will be meeting up about 8 – 8:15 at the Dalton’s at 151 Willow Street Hamilton(its right down the street from the park).

TriRok 5k
Saturday May 19 9am
Patton Park Hamilton
We ran this last year. Its flat 5k course . There’s a team award so sign up as NSCF…
TRIROK 5K Website

TriRok 5k
Saturday May 19 9am
Patton Park Hamilton
We ran this last year. Its flat 5k course . There’s a team award so sign up as NSCF…
TRIROK 5K Website

Homework this week
Tuesday 8×200 90seconds rest
Thursday 6-8 100m Striders(Striders are short, fast runs.They are run at a “comfortable sprint” pace not max effort. You built speed as your run the 100 )

2 miles at 5k pace

USA VS the World in the 4×400

TriRok 5k
Saturday May 19 9am
Patton Park Hamilton
We ran this last year. Its flat 5k course . There’s a team award so sign up as NSCF…
TRIROK 5K Website

Running Homework
5k