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Tuesday
Aug032010

Rest Day

yoon
Yoon S is a crowd pleaser

Our Fight Gone Bad 5 fundraiser will be held on Sept. 25th.  We've already $980 raised with J.R. Mck leading the pack at $780.  What is Fight Gone Bad? Click HERE for a demo and explanation of the workout. As always, we will have scaling options so that everyone can participate.

SIGN UP HERE!

Party at CFSBK!
Malcolm
and Laurel are finally getting married and to mark the
occasion are throwing a tequila-fueled party here at CrossFit South
Brooklyn on the 5th of September.

The party is open to all CrossFitters and their associated beings.
Things will be getting started around 9:30 pm and will be going late,
so come join in, eat ice cream and watch or compete in drunken
handstand and pistol contests (there will be a drink minimum to
participate, double for Coach David just to even the playing field.)

Here is a link to the event website:
http://laurelandmalcolm.eventbrite.com. If you know you will be there,
register for the event so that the organizers can be sure to get
enough ice cream and booze to keep you all happy.

Feel free to dress up or down!

________________
Tommy Hack's tips for successful Wheelbarrowing CF Games
The Glute Ham Raise Again Faster Mic'd Instrictor
The GHD Again Faster Mic'd Instructor
Meat, Fire and the Evolution of Man NPR

Reader Comments (11)

OK, after seeing 3 pictures of this INCREDIBLY cute dog named herschel, i must know who he belongs to and more importantly when i can meet him. not that i would steal him or anything...

6am class = great way to start the day

Jackie, RXd

11:01

kinda mad that I didn't hit sub 11, mainly because i wasted so much time on the stupid thrusters. row was 4:05 and i felt pretty good. then the thrusters just fell apart quickly. pull ups were fairly easy and in sets of 5,3 and 2.



August 3, 2010 | Unregistered Commenterstephaniep
@Frankie: That's Sam S's dog.
August 3, 2010 | Unregistered CommenterDan Rx'd
And he's a girl. Named Herschel.

7am back squats!! Love 'em. Also, farmer walks. Love/hate 'em.
August 3, 2010 | Unregistered CommenterCharlotte
omg sam - i must meet her, pronto!
August 3, 2010 | Unregistered Commenterstephaniep
anybody doing the warrior dash on Sunday 9/19?
August 3, 2010 | Unregistered CommenterAvi
Poor, gender-confused Herschel.

Could I be any more excited about the phrases, "Malcolm & Laurel wedding" and "tequila-fueled bash"? I probably can't make it, sadly, but I'll have Dan "FaceTime" me in with our iPhones.

The move went well and I'm beginning a vacation of sorts. Love you guys and miss you already!
August 3, 2010 | Unregistered CommenterSnip
@Snip: what if I bring a mannequin dressed with your CF attire, replace the head with a laptop, and we can just video conference you in?
August 3, 2010 | Unregistered CommenterDan Rx'd
LBBS(5): (45, 45, 95, 135, 185x3) 195x3x5Felt pretty good. Hard, but not impossible.

then...Farmers walk, 400 m carrying 2 2pd KBs, 5 burpee penalty every time you put down the weights

14:16. So. Many. Burpees.

Despite my whining to Shane and Nick about the heavy weight, I kind of liked this one--I only put the weight down when my grip really was failing. None of my recent mental wimpiness (like breaking sit-ups in Barbara...)
August 3, 2010 | Unregistered Commenterkatie
even if you are only eating "sorta" clean, something really chemically and fake like Mr. Softee will eff your ish UP for a good couple hours.

August 3, 2010 | Unregistered Commentermichele
August 3, 2010

Did handstand wall runs with Nick, convinced Josh and Whitney to try 'em out too.  Learned a neat trick from Whitney on how they teach handstand progressions in yoga -- sweet stuff!

3 minutes, goal was to reach 50 within each minute.  Any residual time was rest.

50 the first minute35 the second minute23 the last minute108 total

Next time 5 minutes with the goal of 30 taps each minute.

Then Reduced ROM HSPU with 2 abmats.Went for 3 attempts of max reps:18, 13, 11

Next time I'll go with 3 sets of sub-max -- either 15 or 16 HSPU w/2 abmats.

Backsquats(135x6, 185x5)5x5x235 kept it light to keep it fun.

Then some GHD sit-ups as accessory work.
August 3, 2010 | Unregistered CommenterDan Rx'd
“I’d just like to thank you for the excellent event yesterday. We have generated a number of enquiries from it and I am confident that this event will help us to close deals, and may turn out to be the most effective event we have ever been involved with.” – Jonathan Fink, Momentum Web Solutions.2-22
February 21, 2011 | Unregistered CommenterBlack Nike Shox

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