Performance: Work Up to Heavy Triple
Take 15 minutes to find a heavy triple. You'll have an opportunity to beat it next week. Go heavy, no failing.
Fitness: 3x8 Across
Establish your first 3x8 for this cycle. Leave room to add weight each week for the next 3 weeks. It should feel medium heavy and look perfect.
Post loads to comments.
5 Rounds For Time of:
21 Kettlebell Swings 1.5p/1p
Handstand Push-Ups 9/6
5 Rounds NFT of:
15 Kettlebell Swings
5 Inverted Box Walk-Ups with :02 hold at top
3 Sets of 8 Dumbbell Presses
Post time and Rx to comments.
- Happy belated Birthdays to: Ellie JM, Dharma F and James K!
- Congratulations to Coach Margie on her two new PRs, 93x1 Press and 215x1 Back Squat
- Got some issues with your tissues? Come see Dr. Jason Fidler at CFSBK for some body work to help straighten you out. Available Saturdays mornings and Friday evenings. More information here.
- Sign Up For the 2012 Summer Lean Out Challenge, Details Here! (email was listed incorrect, it's now fixed) Asta F will be in-house this weekend to take Lean Out Challenge photos:
Saturday from 10:30a - 12:00p
Sunday from 11:00a - 12:15p
Ragnar Relay - TAKE 2! - Adirondacks Edition
What: Ragnar is a 12 (or 6, for you masochistic runner extraordinaires) person all night relay race complete with costumes, decorated 15-passenger vans, and all the carb loading you can handle (okay, that's a personal preference). Desire to run 6 miles, sit in a van for 4 hours, sleep for 1 hour and then do that 2x more with a van full of rowdy folk? YES YOU SAY? This is for you.
When: Sept 28-29
Why: You missed Cape Cod and all the fun/madness that ensued and you want you chance to run this amazing race or you ran Cape Cod and can't get enough (and also want that double medal!).
RAGNAR RELAY Adirondacks (New York) - from the site:
We have rerouted our former NY course to capture the beauty of upstate NY in the fall and the incredible terrain of the Adirondacks. The new relay starts at the Saratoga Spa State Park in Saratoga Springs, skirts along the Hudson River, passes through the Lake George region, up the southern side of Lake Champlain and ends in Lake Placid, the home of two Winter Olympic Games.
Return of the CFSBK Pub Quiz Team
A couple weeks ago CFSBK sent a small army of CrossFitters to Pacific Standard to DOMINATE their pub quiz night. One of our teams, "Supple Leopard" ended up taking first in the event. Well, brainacs/drunks, your time to shine has arisen again! Make us proud!
Dates/location: Sunday, 8 PM at Pacific Standard, 82 4th Avenue
Type of Trivia: general -- sports, geography, television, and everything in between!
Is there a fee? No, you just buy your own drinks (and if we win, we get a free round!)
How many to a team: 6 players per team. The first 6 SBKers can play as team "Supple Leopard," and any others are welcome to form a second team of their choice.
Blog Trivia! What do these Abbreviations/Acronyms stand for: a. NAFTA b. SCUBA c. COINTELPRO d .N.E.R.D.
As always- The answer needs to come straight from your brain piece, no researching allowed!
It's Okay To Condition 70's Big
Earn Your Carbs TTMJ