1-1-1-1-1-1-1

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compare to 12.8.08, 11.22.08, 9.17.08

Accessory Work
Weighted Step Ups 3×8
Turkish Get-Up Sit-Ups 3×15
Mobility Wk4

Toe Taps are a Dynamic Range of Motion exercise we do before almost every WOD.  Here are some points to consider while doing them:
1. Keep your knee extended as much as possible.  Bending your leg takes away much of the value from this movement.
2. Keep your base foot flat on the ground. The heel of the back foot rising is a clear indicator that you're allowing too much of your weight to shift forward.
3. Don't reach for your foot by dropping your shoulders.  If you don't have the mobility to touch your hand then limit your range of motion.  Think about balancing a book on your hear or pretend that your spine is a stack of coins you don't want to knock over.

SCHEDULE UPDATE:
CFSBK will be Closed the 24th, 25th and 26th of December.

Nicole and Jamie Go Heavy Overhead CrossFit.com

Five rounds for time of:

275 pound Deadlift, 5 reps

10 Burpees

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compare to 7.05.08

Accessory Work
Lateral Planks
Mobility wk4

Bethany finds a new perspective.

Brooklyn Census Data iBrooklyn

3-3-3-3-3

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compare to 12.1.08 and 10.23.08

Accessory work
Upright DB Pulls 3×8
Scapular Flys 3×12
Wall Angels 3×12

Rob works on his ring strength

The Brooklyn Lyceum

Three rounds for time of:

24" Box jump, 50 reps

185 pound Deadlift, 21 reps

30 Pull-ups

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Accessory work
3 Rounds NFT of
4 Minutes Jump Rope Practice
2-Minute Planks

Mobility Wk4

Heat 1 does their mobility work while heat 2 does WOD 12.7.8

Kung Fu Cooking Zak's Blog!
Paul Sandwald's Blog!

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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Accessory work
Foam Roll!

I'd like to officially introduce Margie Lempert as one of the CFSBK coaches!  Margie has been a dedicated athlete and instrumental figure in our program since day 1.  Bringing with her a wealth of knowledge about nutrition and agriculture, Margie is sure to introduce many new and creative programs for the benefit of all our athletes. Please welcome and congratulate her into this new stage of her life!