If you haven’t seen it yet, Ben has put together a supplemental running program to go along with the workout of the day for those doing the 4 Mile Run-Around-The-Lake on June 22nd or if you just want to improve your running. Doesn’t Ben look happy when he runs? You can too!
HOW TO LOSE FAT AND MAINTAIN MUSCLE WITH CROSSFIT TRAINING AND GOOD NUTRITION
WORKOUT OF THE DAY
Pendlay Row 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
5 rounds, each round for time, of:
18 Dumbbell Snatches, pick load
9 Ring Dips
50 Double Unders
Rest 3 mins between each round.
UPCOMING RACES, COMPETITIONS AND EVENTS:
The Michael P. Murphy Run Around The Lake June 22nd 4-mile run around Lake Ronkonkoma We’ve been doing this every year since 2010!
The Titan Run 5K Obstacle Run June 29th Calverton
The Long Island Warrior Games June 29th Hampton Bays “CrossFit-style” competition for all levels. No prior competition experience necessary. Long Island Warrior Games is also looking for volunteers to judge, run the floor, and spectator management. Go to their website for further info.
