Work up to a heavy 10 rep set
Post loads to comments.
30 DB Hang Power Clean @45% BW
30 KB Swings 72/53
Post time and Rx to comments.
VER IST ZE MICROFILM?!
Happy belated Birthday, Bekka P!
Time Out NYC has done a run down on some of the City's CrossFit gyms. Check us out!
Head Start Your LFPB Challenge
On January 1st many of you guys will be taking on the Look, Feel and Perform Better Challenge to dial in some lifestyle and nutritional factors that have been limiting your performance and health. That being said, for many this will be a large overhaul on business as usual and easing into things might help make the transition in January more manageable for you. Here are some ideas to kick start better behaviors:
1. Start taking your fish oil tablets. Pick a consistent time (and a back up time) to take them daily. Make it part of your pre work ritual or post dinner wind down.
2. Switch your beverages. If you're drinking soda, sugary coffee, weird energy drinks with lots of exclamation points and neon colors on the label, start switching these out. Create a new Water, seltzer or tea habit. Sweet beverages are some of the worst things you can put in your body and can really mess with your insulin sensitivity.
3. Start setting a bed time and making note of how many hours of sleep you got. Have a baseline so you know what you've been doing, this will make it easier to see which days you sleep least and help you figure out strategies to get more sleep.
4. Take an A/R Class. Pick up some new mobilizations and soft tissue work you can take home with you. You might find that one stretch that you feel like you need every day. Start building your tool box.
Remember, the Look Feel and Perform Better Challenge starts in 4 DAYS.
Sameer P's New Years Party
Got plans for the 31st? Sameer P is throwing a party, check out some details and the link below for more info:
Photo Booth by Frank Scallo Photography
Music Courtesy of the Cloudfactory (Pop, House, Techno, Tech-House)
Bespoke Cocktail Bar
NY Blackout Cake by Leske's Bakery
More information here
10 Things That Happen When You Start CrossFit The Reformed Broker