One Rep, on the Minute for 12 minutes
Use your heaviest successful load from exposure 1
Technical (form) faluires are still considered missed reps
Post loads to comments.
compare to 1.3.11
100 Pull Ups
100 Push Ups
100 Sit Ups
Partners may partition the work as desired. This is still done Chipper style such that all the Pull-ups must be completed before moving on to the push-ups
Post Partner, Rx and Time to comments.
Tough Titsday with Coach Margie
Ladies, it is time to get your estrogen on. Join Margie for a special four part series on going heavy. We will refine technique on Squat, Deadlift, Bench and Press and, most importantly, break down the mental aspect of moving maximal loads. Together, we will develop a solid sense of how to translate your linear gains at SBK into that triumphant 1 Rep Max. This is an opportunity to dude out in a women's only environment.
This is a practical class, but the focus is on developing physical and mental technique using low volume and heavy weights. This should complement your regular CrossFit life; if you have questions or concerns please don't hesitate to contact Margie(at)CrossFitSouthBrooklyn.com
For more information and to register, Click Here
Paleo Potluck on 1.15.11
The CFSBK Paleo Potluck is fast approaching! To read more about the event check out this write-up. To RSVP, please email us at info(at)CrossFitSouthBrooklyn.com
Also! We've got 70 people participating in the Paleo Challenge. If any of you guys have some non paleo-friendly food in your house that you'd like to get rid of, there is a food donation bin located at the gym under the sign up sheet. Go ahead and grab all your canned twinkies and freeze dried pizzabagels, throw 'em in the bucket and we'll donate them to charity.
The Conscienstious Ominvore: From the Sea Whole9
A Seasonal Produce Guide (.pdf) Whole9
The BEST Chinese Hurdler
Back Squat Tip with Kelly Starrett CrossFit