Wednesday
Nov122008

Power Clean

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

Post loads to comments.
compare to 8.28.08

Accessory work
Strict Pull-ups, 3x12
Max L-Sit hold, 3 attempts.

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Ashley Rows a 2K

Congratulations to Emily and Christina on their performance this weekend at the Prospect Park Duathlon.  Both ladies finished first in their age groups!

 CFSBK PALEO POTLUCK!
Sunday, Nov. 16 at 5pm
Margie's abode: 231 12th Street between 4th and 5th Ave, 1st Fl
F/R train to 4th Ave/9th St.
Please post to comments or email margielempert at gmail dot com whether you plan to bring meat, veggies, fruit and/or nuts/seeds.
Forbidden foods: grains, legumes (includes peanuts and cashews), dairy, sugary items, beer (sigh)
 
If it's all too much for you to handle and you just want to come enjoy the tasty goodness, that's ok too.

Monday
Nov102008

Rest Day

Gratitude 
You remember the recent visit from our friends Robb and Nicki. What you might not know about Nicki is that she's been quite influential in helping to develop our program. Her and I have worked together over the last few months to help manage our growth while ensuring quality training. Nicki has a "boatload" of experience as a CrossFit coach and an affiliate owner.  CrossFit Norcal Strength and Conditioning is not only one of the oldest affiliates (4th), it's one of the nation's best run programs. Look forward to continued influence from the Left Coast for a long time to come. If we install an espresso machine you'll know we've been completely taken over.

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Nicki

 Updates 
Four 5'x10' Mancino Mats were ordered yesterday. These additions will help us put groups through more tumbling oriented warm-ups and gymnastics based skill work.  Playing around on the mats will also be strongly encouraged.

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