Free Self Defense Seminar at CrossFit NEGA

1974 Delta Drive
Gainesville, GA 30501
678 316 3043

Swim with CrossFit at Brenau University, Sundays at 3:00PM. Cost $10.00 per person paid at the pool.
Brenau Swim Club Memberships are available for as little as $12.50 per month or $150.00 per year. Brenau U is set up for CrossFit with pull up bars plyo boxes, free weights, rowers, etc.

From: Jim Pickens, Head Coach of the Lanier Rowing Club, Olympic Site, Clarks Bridge Road:

I would like to invite you and all of your CrossFit members to participate in our 2010 Lanier Heartburn Sprints. The Lanier Heartburn Sprints is a virtual regatta/race held indoors on the Concept 2 rowing machine. Racers are linked to a computer screen, where they are pitted against a dozen other rowers. Races consist of 1,000 and 2,000 meter individual events and 2,000 meter relays, where each relay member rows 500 meters.

Our race takes place on January 30, 2010 here in Gainesville, GA. Because of the use of the Concept 2 rower in Cross Fit gyms, we think that you and members of your gym would definitely love to try this new and exciting event. Rowing 2,000 and/or 1,000 meters at 110% pressure can be the ultimate test of pain. This year, we will have a Cross Fit points trophy given out to the team with the most points. Points are awarded according to finish placement in each event. Entry fees are only $10 to race all day. Most racers do an individual event and then team up with 3 other athletes to do a relay. Entry details can be found on www.regattacentral.com.

If you should have any questions, please feel free to contact me via email at Lakelaniercoach@gmail.com or by phone at 678-316-5955.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Dead lift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.