3-3-3-3-3
(E2/4) L1 Sets Across/L2 Max Effort

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compare to 12.20.09

Warm-Up
For 10 Min:
10 Box Jumps
20 Double Unders
:30 plank

Skill
Snatch Technique, L1/L2 split

Regan F makes some CFSBK cookies for the Holidays

Last week we asked what some of your long term goals were.  This week we'd like to know what your 3 month, 6 month and 1 year goals are.
___________________
The Known Universe AMNH

For time:
Row 1000m
50 Thrusters, 45lbs
30 Pull-Ups

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compare to 6.20.09

Skill Work
Mid Hang Power Snatch

Vincent does some movement prep

Repost!

The Sectionals Qualifiers for the 2010 CrossFit Games is now up:

New York / New Jersey Sectional: March 27-28
19 Elm St., Montclair, NJ 07042
New York, New Jersey
Regional Seeds: 30 men, 30 women

Click Here to register as an Athlete, Spectator, and Volunteer for the Sectional competition.

If you're interested in participating as an individual or part of our affiliate team for the 2010 competitive year, please post to comments and email David(AT)CrossFitSouthBrooklyn.com.  Once we see who is interested we'll schedule some team meetings, additional training and in house qualifiers for the affiliate team.
_____________________
James Fitzgerald on Higher Orders of Thinking, Pt 1 SicFit
James Fitzgerald on Higher Orders of Thinking, Pt 2 SicFit

5-5-5-5-5
(E2/4) L1 Sets Across/L2 Max Effort

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Compare to 12.19.09

Assistance Lifts
Couple the following two movements:
Depth Lunges 3x5e
Body Rows 3×8

Joe W jerks in Hoboken

Alles Gute zum Geburtstag (Happy Birthday), Andy H!!

Calling all members!
As we move closer to Degraw Street, we're asking if our members have any furniture they're either willing to part with or sell.  Please keep your eyes and ears open for the following items and email David (at)CrossFitSouthBrooklyn.com if you've got any leads.  Thanks!

Office Desks
Chairs
Printers/Copiers
Computers
Mini or normal Fridges
Coffee Tables
Couches
Volley Ball Net
Large Speakers

Thanks to Malcolm S for the lead on bumper plates he found on Craigslist and George S for the amazing new Boxes he made. We've now got 17 boxes!

Coach Laurel Back Squats

The Sectionals Qualifiers for the 2010 CrossFit Games is now up:

New York / New Jersey Sectional: March 27-28
19 Elm St., Montclair, NJ 07042
New York, New Jersey
Regional Seeds: 30 men, 30 women

Click Here to register as an Athlete, Spectator, and Volunteer for the Sectional competition.

If you're interested in participating as an individual or part of our affiliate team for the 2010 competitive year, please post to comments and email David(AT)CrossFitSouthBrooklyn.com.  Once we see who is interested we'll schedule some team meetings, additional training and in house qualifiers for the affiliate team.

What are your Holiday Traditions?
__________________________
The 2009 CrossFit Games Women's Competition Preview CrossFit Journal

5-5-5-5-5
(E2/4) L1 Sets Across/L2 Max Effort

Post loads to comments.
compare to 12.16.09

5 Rounds for Time of:
Row 250m
10 Wall Ball Shots 20/14

Post time and weight to comments.

Steph P at the bottom of some Dumbbell Thrusters

If you're training for health, fitness and longevity, Quality of Movement should be your highest priority.  The deleterious effects of regular poor movement far outweigh the benefits of attempting maximal work output or moving as large a load as possible.  When defining why you train, consider a lifelong perspective and remember that the human body is a beautiful, complicated machine which either adapts or reacts to all the stresses imposed upon it. Train hard, Train smart.

What are you long term training goals? What would you like to be doing in 10 years, in 20?