21-15-9 reps of
Mid Hang Power Clean or Snatch
Knees to Elbows
135 is Rx'd for the clean and 95 for the Snatch
Bent Over DB Rows 3x12
1500m Pace Row
While keeping your stroke rating below 25, see if you can hold consistent splits dropping :10 every 300m. This pace row is less about intensity and more about control and technique.
0-300m 2:30pace / 300-600m 2:20 pace / 600-900m 2:10 pace / 900-1200 2:00 pace / 1200-1500 1:50 pace
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compare to 7.6.09
Tabata Wall Ball
Thanks to everyone for the thoughtful responses to yesterdays rest day question. It's obvious there are many reasons why we stay fit beyond the mental and physical benefits. I think success with CrossFit requires dedication, integrity and a strong sense of personal responsibility. These traits are common in our athletes and responsible for the strength of our community.
CrossFit Virtuosity finally gets a home all it's own. Congratulations Keith, Sam and everyone else from the CFV Crew. Keep your eyes peeled everyone, this program is gonna spread like wild fire.
AJ cools down on the Erg
Remember that on August 1st Tushar is hosting a CrossFit Movie screening at his apartment. Please email David(at)CrossFitSouthBrooklyn.com if you are interested in attending. It will be an informal potluck, beer and paleo snacks would be appreciated.
Please remember that even if you're registered with Mind Body Online, you must still sign into the book every day before class.
Jacinto Storm! 09 pictures are up under the Events Photos tab. Check them out!
Do you have someone or something in your life that specifically motivates you to be more fit?
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compare to 5.17.09
3 Rounds NFT of
10 Toes to Bars
1 Farmers Walk around the Lyceum
What was your favorite part of the Games this year?
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Note: These will be done exclusively with the overhand grip. No weighted chin-ups this cycle.
21-15-9 reps for time of:
DB Snatch Right Arm
DB Snatch Left Arm
In this version of Christine, athletes will work in teams of 3. Athletes will go for max reps in 1 minute at each station. After the completion of all three stations there will be 1 minute of rest. This cycle will repeated for a total of 3 rounds. The stations are:
1. Row (for calories)
2. Deadlift (135#/65#)
3. Box Jumps
Post individual & team reps to comments.
When was the last time you worked an L-sit or Ring Support? Don't remember? Well, bust out the parallettes and/or grab a set of rings. Hit 2 or 3 minutes (cumulative) in an L-sit or Ring Support.
Where Brooklyn at?
Great work guys!! Good luck on Sunday!