Tabata Interval 8 Rounds of the following 4 movements:
Wall Ball
Sit-Ups
Burpees
Box Jumps

In order to increase work output per interval, there will be a one minute rest between rotations. Go for max reps, no gaming.
In continuing with this week's theme, any movement may be substituted for Double Unders …except Burpees.  Only hit the rope if you've got pretty consistent doubles. 

Post total repetitions completed per movement to comments.

Accessory Work
Mobility

Congratulations to John, David, Josh and Shaun for completing Foundations! Please welcome them into the Level 1 group classes.

Who is excited for Rock Climbing today?!

There will be two Level 1 classes tomorrow at 10am and 11am again.  Please try and come to the earlier class if you're newer.

Anne puts on a Knee to Elbow Clinic.  Legit!!

Rock Climbing
4/4/09

The Rock Club
130 Rhodes Street
New Rochelle, NY 10801

We've got quite a crew planning to head up to New Rochelle on Saturday. If you have not RSVP'd, unfortunately we are completely full.

Here's what you need to know:
We will leave the Lyceum at 12:30pm
Everyone will be assigned to a car, so don't worry if you don't have one
Bring lunch and snacks
Bring $25 cash – this will pay for our class, rental gear and climbing time
Wear workout clothes – tight stuff on the bottom is probably your best bet
Remember to cut your toenails and fingernails the night before. Very important.

We have a one hour lesson at 2pm and then we're free to climb after that. We'll stay until about 5pm and then head back to the city.

5 Rounds For Time of:
5 Reps Power Clean, 155lbs
30 Double Unders

Post time to comments.

Accessory Work
Foam Roll or Stretch

Laurel recently got her first Ring Dip. Congratulations!!

Paleo Girl Scour Cookies  we like it raw
You Already Drink Crap  Human Nature
The Heterogeneity of Homosexuality Slate

3-3-3-3-3

Post loads to comments.
compare to 3.02.09

Accessory Work
21-15-9 reps for time of
Kettlebell Swings
Knees To Elbows

Margie

SBK talks food.
Sunday 5th of April. From 1-2:30pm, Free
Food is a necessary and sometimes wonderful, sometimes vexing part of our lives. As athletes, our questions surrounding food become even more complicated: what should I eat, when should I eat and how much? What if I want to lean out? Or gain mass? What about eating for endurance vs. weightlifting? What does it really mean to "eat healthy"?

Spend an hour learning the basics about your food quality, quantity and timing. We'll touch on the paleo diet, Zone portions and how to safely experiment with eating to support your performance. There will be plenty of time for questions

Nicole in the good hands of Dutch, EC and Shane.

The following CrossFitters have expressed interest in this weekend's SBK Rock Climbing outing.  Please confirm your spot and if you can drive by emailing Margie@crossfitsouthbrooklyn.com by Thursday.  Theres still plenty of time to sign up if you're interested, it's going to be a blast!

Jeremy
Brian
David
Margie
Jenna
Dan R
Brandy
Vadim
Olga
Malcom
Laurel
Julianna
Stephanie
Sameer
Bethany
Gabe
Adam S
Charmel
Anne
Rob

Daily Red Meat Increases Chances of Dying Early Washington Post
Why your Doctor is Wrong about Meat Life Spotlight