Fitness: Push Press 5 x 3 Linear Progression
Add 2-5 pounds to last week's weight.
Performance: Rack Jerk 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you're feeling good then work at the 90% end, if you're feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%.
Post loads to comments.
50 Double Unders
10 Deadlifts 275/155
40 Double Unders
30 Double Unders
20 Double Unders
10 Double Unders
Post times and Rx to comments.
LT Fisher and Camille Leblanc-Bazinet do the snatch workout from the CrossFit Team series. Camille was 2014's Fittest Women at the CrossFit Games and a 5x Games athlete (and is finishing her degree in chemical engineering). Lauren took 9th place at the 2014 CrossFit Games and is a 2014 USAW Junior National Champion.
- Do you know the difference between training and exercise? There's a new post over on Inside the Affiliate, called "How to Find the Balance Between Training and Exercise at CrossFit Affiliates." Read up, share it with your friends!
- Happy birthday to our favorite Pigeon!
Curious about the Meat CSA? Herondale Meatfest on Wednesday!
If you've been considering joining the meat CSA program, come to the gym Wednesday evening (11/5) between 5-8pm to meet farmer Jerry Peele and sample his delicious wares.
He'll be selling packages of his famous bacon and ground beef (at a discount), running a raffle for a 15-lb meat share (tickets are just $10), handing out shares to members, and signing up new ones on the spot. Questions? Email mignyc [at] gmail.com.
CFSBK Art Show: Seeking Graffiti Artist/s!
CFSBK's first Art Show is less than three weeks away, on November 22, from 7:30-10:30pm. Save the date, it's going to be completely awesome (and free alcohol, so, you know). All our artists and visiting feature artists are listed here (plus Alona K.!).
We are looking for one or two graffiti artists or people who are good at drawing on a large scale (especially letters) to help create decorations for the show that afternoon (between 2pm-6pm). If you're interested in playing with lots of markers (not paint) and making some cool, temporary art in the gym, shoot Kate an email at Katharine [at] CrossFitSouthBrooklyn.com.
(One of the signs can created ahead of time, so if that time doesn't work and you're talented, still send an email.)
Photos That Give Voice to the Animal Kingdom TED
Flexibility for the Overhead Squat Catalyst Athletics
Stormscapes 2: An Amazing Severe Weather Time-Lapse Colossal
Is 10,000 Hours All I Need to Run a Faster Marathon? New York Times