Running for Performance Enhancement and Injury Prevention Clinic

Saturday April 28th 10AM-2PM

@ Steel City Rowing Club 

101 Arch St. Verona, PA 15147

For $60 you get-

• 4hrs of lecture and drills teaching proper running mechanics to make you faster and decrease your risk of injury, how to program your training, basic nutrition, and injury prevention techniques.

• Frame by frame video analysis of your technique

• Self Myofascial Release Kit

• 5K running program that can be personalized for any level of runner.

Sign up by April 23rd!

New World Record!!!

Congratulations to Sydney Jean Gottfried and Maddy Pollock who set a new world record this week for a 24-hour tandem row in their weight and age classes. They rowed for 24hours, taking turns every half hour.

All totaled the girls rowed 285,685 meters, which is about 177.5 miles. What an amazing accomplishment! I'm honored to have ThreeRivers CrossFit associated with such a top notch program with world class coaches.

How CrossFit Can Benefit Triathletes

I saw this on active.com and thought I'd share it here.

Have you been thinking about doing a triathlon? The Pittsburgh Tri is on the last weekend of July. They have a shorter sprint distance available for beginners and a relay for people who want to tackle it as a team.

If the run at the end is the part you are worried about, come to our Running for Performance Enhancement and Injury Prevention on Saturday April 28th at the Steel City Rowing Club in Verona from 10AM-2PM.

New Classes

Have you been looking to start CrossFit, but didn't know when to jump in? Now is your chance! Sign up for our fitness bootcamp. This 6 week course is only $72 for 2 classes/ week ($6/ class) and will introduce you to our program at ThreeRivers CrossFit.

Classes are available on Tuesday mornings at 9AM, Tuesday evenings at 7PM, and Sat mornings at  9AM.

Next 6 week course starts on April 3rd. I realize this is short notice, but registration deadline is Monday, March 26th. You can sign up with the Steel City Rowing Club and pay either by check or with PayPal.

Hope to see you there!

Feb27-Mar4

Don't miss any workouts this weekend kitten killers.

WOD#1
3 of 5 back squat
3rnds: 30squats, 20 ring dips,10DUs

WOD#2
3 of 5 deadlift
10min AMRAP (As Many Rounds As Possible):
5Pull-ups,10Push-ups, 15Squats

WOD#3
3 of 5 back squat
25 lengths of walking lunges

Feb20-26

The Deadlift- Good for just about everything even if you're doing it wrong.

(his knees shouldn't be bent while the bar is at his hips)

WOD#1

DeadLift- 3 of 5

5K Row

WOD#2

(If you need to scale, cut the numbers by .75 or .5 as needed)

100Air Squats- 5pullups- 5pushups 

75AirSquats-10Pull-ups-10Pushups 

50AirSquats-15Pullups-15pushups 

25airsquats-20pullups-20pushups

WOD#3

DeadLift- 3 of 5

7rnds:

10 Ground to Overhead w/ Medicine Ball

10 Burpees

Videos coming soon. 

Deadlifting for Dummies

82 yr old woman deadlifting. If she can, so can you.
Photo courtesy of CrossFit Longevity

Our next seminar will be "Deadlifting for Dummies" or "by dummies" since I'm teaching it. Either way, come learn how to lift things off the ground safely and efficiently. I promise, we'll have less talking and more doing than we did last month.

Hope to see you there.

When: Monday, Feb6th @ 7PM

Where: Steel City Rowing Club 

                101 Arch Street

                Verona, PA 15147