Sunday
Jan042009

Weighted Pull-Up

5-5-5-5-5

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Accessory Work
Forward Roll practice
Renegade Rows 3x12
Mobility 5

P1000295
Jeremy

Eat and Workout Like a Caveman The Art of Manliness
10 Manly Feats of Strength The Art of Manliness
Your Granpa's Diet Plan The Art of Manliness

Sunday
Jan042009

Back Sqaut

5-5-5-5-5

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compare to 12.28.08

Accessory Work
For Time:
Inverted Ladder couplet:
10-1 Reps of: Kettlebell Swings, 2 pood / 1 pood
1-10 reps of: Ring Dips or Push-Ups

Mobility 5

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Staci is STRONG

CFNYC Kettlebell Certification 2/28-3/1
Rob and Anne featured on Harbor City CrossFit's Blog

Friday
Jan022009

Power Clean

5-5-5-5-5

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Accessory work
4 Rounds for time of:
15 Dumbbell Push Presses, 40/20
30 Sit-Ups

Mobility 5

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Hillary works on her Catch position

CrossFit Persevere
Welcome CFP! Coach Kim Malz got her L1 with us last October.
Blood Sugar Control Linked to Memory Decline, Study Says NY Times

Friday
Jan022009

Rest Day

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Jamie

Please show up at Wollman Rink tonight at 6pm tonight for Ice Skating
Cost: $5 for skating; $6.50 for Skate rental.

2009 CrossFit Games Regional Qualifiers
Eva T's Austere Heavy WOD CrossFit.com
Max attempts 15 Clean and Jerks at 224 CrossFit.com

Thursday
Jan012009

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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compare to 10.25.08

Accessory Work
100 Burpees for time

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Shannon

Who's in for Ice Skating tomorrow?
When: Friday, January 2, 6-9pm
Where: Wollman Rink, Prospect Park http://www.prospectpark.org/ice_skating
Cost: $5 for skating; $6.50 for Skate rental.
Contact margie@crossfitsouthbrooklyn.com for more info.

January Paleo Month Starts today! Who is in and what are your guidelines?

Monday
Dec292008

WOD 12.29.08

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

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Accessory work
Straight leg raises, 3x8-12
or
Knee to Elbow practice

Partner stretch

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Fight Gone Burpee

Sunday
Dec282008

Back Squat

5-5-5-5-5

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compare to 12.10.08, 11.15.08

Accessory work
4 Rounds of :30 on :30 off at the following stations:
Box Jumps, 20"
Sit-up/Wall Ball complex, 10lb ball
Foot Speed drill, 10" box
Kettlebell Swings, 1 pood

Post sum of lowest scores to comments.

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Level 2 reviews the Accessory work movements.

Check out this Great site!
Beyond the Whiteboard