Monday
Aug182008

Weighted Pull-Up

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

Post loads to comments.

Accessory work:
Snatch- The start position

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"Hurting people is fun"

Blauer Tactical Systems
Why the startle Flinch? (CrossFit.com)

Sunday
Aug172008

"Diane"

21-15-9 reps, for time:
Deadlift 225lbs
Handstand Push-ups

Accessory work:
Split Jerk Foot work
Lever work

Post time to comments.

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Hillary

15 Members, $736 raised to far.  Team South Brooklyn
Chilli-Rubbed Skirt Steak
Chinese Weightlifting (again, and still cool)

Friday
Aug152008

Hang Power Snatch

2-2-2-2-2

Post loads to comments.

Accessory work:
Back Squat 85%x5x3
Back Extensions 12x3

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Shane teaches the Squat

Concept 2 Forum
Have you watched all the rowing videos at CrossFit.com?

Thursday
Aug142008

WOD 8.14.08

For time:
Row 800 meters
Odd Object Run, 620 meters
50 Box Jumps, 20"
50 Burpees

Post time and object to comments.

Accessory work:
Weighted Bodyweight Rows
Foam Roll

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Brian gets down with some 32" box jumps at CF Oahu

Tight hips and the domino effect on training.

Tuesday
Aug122008

Push or Split Jerk

1-1-1-1-1

Post loads to comments.

Accessory work:
BSQ 82%x5x3
3 Rope Climbs (technique emphasis)

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John C. sets up for a Split Jerk

Upcoming additions to your training facility:
15 Jump Ropes, various sizes
Weighted Dip/Pull-up Belt
Myo-Release 6" Ball
Flat Bench x1
York Squat/Bench Rack
300 more lbs of Bumpers (45x2, 35x2, 25x4, 10x4)
10k Barbell x2
Medicine Balls x2 (4/10)

Zone Calculations: Activity Level (Robb Wolf) Via CrossFit.com
Sign up for the CrossFit Nutrition Seminar at CrossFit South Brooklyn, Nov 1st.
www.nbcolympics.com

Monday
Aug112008

Front Squat

3-3-3-3-3

Post loads to comments.

Accessory work:
3 Rounds of: Max ring push-ups, Rest 3 minutes
Windmills 3x8


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Colette gets primal.

I wanted to thank everyone who has signed up for our Fight Gone Bad Charity Event! We created the FGB home page so that you can easily direct friends and family to an overview of the program as well as a direct link to your personal profile.  Whoever raises the most money will receive a complimentary personal training session to prepare for the event!

Thursday
Aug072008

"Karen"

For time:
150 Wallball Shots, 20/14 lb ball

Post time to comments.

Accessory work:
Press 80%x5x3
Barbell reverse lunges with FSQ rack, 3x8e

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Karolina

Our Fight Gone Bad team is now 5 strong!  Juliana and Jeremy are our newest additions.
Heaviest Man approaching weight loss record on ZONE DIET.
Who has signed up for the Nutrition Seminar so far?