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

Saturday
Dec272008

WOD 12.27.08

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Accessory Work
PNF Hamstrings/Calves

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Ed, Asta, Ilya and Jillian prep for "Annie" during our Teaser Class.

Teaser classes are a great way to get a taste of CrossFit before signing up for a Foundations Cycle.  Each class covers elements of the CrossFit Warm-Up, 1-2 low skill movements and wraps up with a short workout. Come see if our program is right for you any Saturday at 11:15am.