Sunday, January 4, 2009 at 10:28PM 5-5-5-5-5
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Accessory Work
Forward Roll practice
Renegade Rows 3x12
Mobility 5
Jeremy
Eat and Workout Like a Caveman The Art of Manliness
10 Manly Feats of Strength The Art of Manliness
Your Granpa's Diet Plan The Art of Manliness
Sunday, January 4, 2009 at 9:22AM 5-5-5-5-5
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compare to 12.28.08
Accessory Work
For Time:
Inverted Ladder couplet:
10-1 Reps of: Kettlebell Swings, 2 pood / 1 pood
1-10 reps of: Ring Dips or Push-Ups
Mobility 5
Staci is STRONG
CFNYC Kettlebell Certification 2/28-3/1
Rob and Anne featured on Harbor City CrossFit's Blog
Friday, January 2, 2009 at 9:38PM 5-5-5-5-5
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Accessory work
4 Rounds for time of:
15 Dumbbell Push Presses, 40/20
30 Sit-Ups
Mobility 5
Hillary works on her Catch position
CrossFit Persevere
Welcome CFP! Coach Kim Malz got her L1 with us last October.
Blood Sugar Control Linked to Memory Decline, Study Says NY Times
Friday, January 2, 2009 at 5:20AM 
Jamie
Please show up at Wollman Rink tonight at 6pm tonight for Ice Skating
Cost: $5 for skating; $6.50 for Skate rental.
2009 CrossFit Games Regional Qualifiers
Eva T's Austere Heavy WOD CrossFit.com
Max attempts 15 Clean and Jerks at 224 CrossFit.com
Thursday, January 1, 2009 at 11:12AM Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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compare to 10.25.08
Accessory Work
100 Burpees for time
Shannon
Who's in for Ice Skating tomorrow?
When: Friday, January 2, 6-9pm
Where: Wollman Rink, Prospect Park http://www.prospectpark.org/ice_skating
Cost: $5 for skating; $6.50 for Skate rental.
Contact margie@crossfitsouthbrooklyn.com for more info.
January Paleo Month Starts today! Who is in and what are your guidelines?
Monday, December 29, 2008 at 10:30AM Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Accessory work
Straight leg raises, 3x8-12
or
Knee to Elbow practice
Partner stretch
Fight Gone Burpee
Sunday, December 28, 2008 at 11:55AM 5-5-5-5-5
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compare to 12.10.08, 11.15.08
Accessory work
4 Rounds of :30 on :30 off at the following stations:
Box Jumps, 20"
Sit-up/Wall Ball complex, 10lb ball
Foot Speed drill, 10" box
Kettlebell Swings, 1 pood
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Level 2 reviews the Accessory work movements.
Check out this Great site!
Beyond the Whiteboard