Add 2.5-10lbs to your last exposure as appropriate
3 Rounds NFT of:
8-12 Romanian Deadlifts
8-12 Pallof Presses
Load the RDL to ~50% of today's squat. Continue to focus on hamstring activity and spinal position moreso than load
Optional DIY Finisher:
50 Burpees for time
Post loads for both Squats and RDLs to comments.
Compare to 11.2.11
Happy Belated Birthday Josi S!
All my Single Strong Ladies: Tough Tits Day Powerlifting Meet is Coming Soon!
The Innaugural Tough Tits Day Powerlifting Meet is coming up! This meet is for ladies who want to display their strength
What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: December 17 at 2pm
Who: SBK women who have been attending group classes for at least 3 months
How much: $20. Includes participation and a bench press/rules clinic with Margie on December 1 at 8pm.
Registration deadline is December 10, 2011
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next.
First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.
There will be 3 weight classes:
- Under 135
- Over 160
Full details regarding rules and logistics of the meet will be emailed upon registration.
Questions? Contact Margie(at)crossfitsouthbrooklyn.com
Kipping Workshop Almost Sold Out
Saturday's Kipping Pull-up Workshop w/ Coach Noah is almost sold out. If you're interested in attending contact Noah(AT)Crossfitsouthbrooklyn.com. The class will meet at 1:15pm this Saturday, November 12th. The cost of the workshop is just $10! To attend you must have 1+ strict pull-up (women) or 3 strict pull-ups (men)