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compare to 8.28.08
Strict Pull-ups, 3x12
Max L-Sit hold, 3 attempts.
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.
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.
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.
Five rounds for time of:
25 Inverted Burpees
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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!
5 Rounds for Time of:
10 DB Split Cleans 40/20
30 Double Unders
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Work on a Goat
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.