Monday
Nov102008

WOD 11.10.84

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post time to comments.

Accessory work
L-Sit :35x3
Foam Roll

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Cynthia puts on a parallette clinic

Inverted Burpees Video CrossFit Sedona
Inverted Burpee Tutorial Crossfit
Shannon Sodano
The Law of the Vital Few CrossFit Virtuosity

If you're part of an organization you'd like to promote please let me know and we'll post it under the community links tab.  All types of businesses and groups are welcome!

Saturday
Nov082008

Push Press

3-3-3-3-3

Post loads to comments.

Accessory work
Max Strict Dips, rest 3 minutes x3
Hip Extensions 3x15

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Grace

Strong Lifts
Coach Rut

Saturday
Nov082008

Front Squat

2-2-2-2-2

Post loads to comments.
compare to 9.25.08

Accessory work
4 Rounds NFT
L-Sit Hold :30
DB RDL 15 reps, 40/20

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Shannon

Is CrossFit for Runners? catalyst gym

Thursday
Nov062008

WOD 11.06.08

5 Rounds for Time of:
10 DB Split Cleans 40/20
20 Push-Ups
30 Double Unders

Post Time to Comments.

Accessory work
Stretch!!!
Work on a Goat

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CrossFit South Brooklyn

A few people have been asking me about the Paleo Challenge in class. Don't let the fact that it officially started deter you from buying in.  You can join the challenge simply by adding the days you missed to the following month.  If you're not up for the challenge, here are some other things to tinker with:
1. Try to cook one new Paleo meal every week for the next four weeks.
2. Choose one unhealthy vice of yours and try to drop it for one month.
3. See if you can set a bed time Sunday through Thursday and get some more sleep.

Wednesday
Nov052008

WOD 11.05.08

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Post rounds completed to comments.

Accessory work
Ring Rows 3x8
Mature Ring Support Practice

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Mike goes Paleo

The Truth about CrossFit T-Nation

Monday
Nov032008

WOD 11.03.08

21-15-9 reps of:
Deadlift, 225lbs
Pull-ups

Post time to comments.

Accessory work
3 rounds NFT of:
30 Reverse walking lunges 25/15
1:30 Lateral plank each side
Carry the dumbbells suitcase style for round 1, front squat rack for round 2 and overhead for round 3.

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Cheyne and Melissa Total

Stretching the Truth NY Times

Sunday
Nov022008

Thruster

1-1-1-1-1-1-1

Post Loads to Comments.

Accessory work
3 Rounds of:
30 Sit-ups
15 Knee To Elbows

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Bethany and Colette

CrossFit Virtuosity classes start tomorrow
Who is in for the November Paleo Challenge?? What are you guidelines?