50-40-30-20 and10 rep rounds of:
Foundations class did great again today! Please remember to do your homework and read CFJ Issue 15: Nutrition
Thanks again to every athlete that participates and makes CrossFit South Brooklyn so special. You guys and girls continue to amaze me every week with your intensity, integrity and friendship.
We had 4 PR's today! Great work, everyone!!
Sections 1-4 of The Burgener Warm-Up WMV MOV
Section 1: Power Position into a triple extension and shrug
Section 2: S1 + Scarecrow position with the elbows high and outside
Section 3: S1+S2 + External Rotation for a Muscle Snatch
Section 4: With the Bar overhead you transition from your pulling foot position into your receiving foot position. Make some noise!
The hard soles of Olympic Weightlifting shoes:
Do not compress under load which eliminates instability.
Cause downward forces to be transfered more directly.
Have raised heels which increase the ankle's potential range of motion and lead to a more acute knee angle
These benefits are true for both the fast and slow lifts. You can purchase a pair Here
In this workout you move from each of five stations after a minute. Today's WOD is 4 Rounds of the following stations:
- Double Unders: a: Doubles b: Singles divided by 2
- Kettlebell Swings: a: 20kg b: 12kg
- Dumbbell Squat Cleans: a: 30lbs b: 20lbs
- Push-press: a:65lbs b:45lbs
The clock does not reset or stop between exercises. On call of
"rotate," the athletes must move to next station immediately for good
score. One point is given for each rep.
Great work to all the CrossFit South Brooklyn beginners who did an awesome job today learning the CF WU and getting a taste of Cindy. Please remember to do your homework and read "What is Fitness?" by Greg Glassman.