Warm-up: Row 1 min, rest 1 min, row 1 min, rest 1 min, row 1 min. Each rowing interval should be an all out effort. Try to maintain the same distance you get in the first interval. Technique: Push press 5 working sets of 3 repetitions (3,3,3,3,3) Workout: Triple 7's, number of rounds in 12 minutes 7 wallballs (12lbs/20lbs) 7 pushups 7 box jumps (20 inch) 200m run A quick Madlab update. Everyone who is planning to participate in Madlab needs to complete their Super 7 workouts pronto. Please have your workouts done by next Monday. If you are missing one or two or three... please talk to the coach at the beginning of the class so that you can arrange to complete the Super 7. Results and data will be collected next week. There will be a cutoff date for results submission so that we may have the time needed to compile the data and determine each individual's power rating. Stay tuned for more information to come. Now on a different topic. No doubt during discussions regarding nutrition the topic of fish oil has come up more than once. The CrossFit Journal has produced a series of clips from a seminar hosted by Dr. Barry Sears, author of "The Zone" called Diet, Inflammation and Disease. Part 4, with the links given below, discusses fish oil and its role in nutrition in more depth. Diet, Inflammation and Disease [mov] [wmv] If you would like to see all of the clips from this seminar you can go to the CrossFit Journal and download them for free.