Fitness: 3 x 3 Linear Progression
Add 5-10 pounds to last week. 

Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 70% of 1RM (capped at 20) 

Post loads to comments.
e4/6
_____________________ 

AMRAP 7 Minutes:
10 Double Unders
2 Deadlifts 275/185
20 Double Unders
4 Deadlifts
30 Double Unders
6 Deadlifts
40 Double Unders
8 Deadlifts
50 Double Unders
10 Deadlifts
60 Double Unders
12 Deadlifts
70 Double Unders
…add 2 deadlfts and 10 double unders until time is called

Post rounds and Rx to comments.

Just like ground-based mobilizations we use to exaggerate ranges of motion for the hips, we can use the PVC as a blocking implement to help move the shoulders through a full range of motion before training. Here, supple leopard Rachel mobilizes during the QOD.

• Interested in learning more about the 2015 Look, Feel, and Perform Better Challenge? Come to the free info session THIS SUNDAY at 4pm!

December Holiday Schedule Reminders

On: 6, 7, 8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p

THUR 12/25 (Christmas)
On: 8, 9*, 10
Canceled: Everything else (including Yoga for Athletes)

FRI 12/26
On: 9*, 10, 11*, 12pm, Open Gym
Canceled: 6/7/8am

SAT 12/27
Canceled: Yoga for Athletes 

_____________________ 
The New Bionics That Let Us Run, Climb, and Dance TED
4 New Movements You Will See In The 2015 Crossfit Open The WOD Life
The New Nutrition Secret The Huffington Post

Coach McD being a good bar partner and spotting Coach Fox, who wrote a great article this summer called “How to Be a Good Bar Partner.” Check it out!

• Happy birthday, Elisabeth S.!

December Holiday Schedule Reminders

On: 6, 7, 8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p

THUR 12/25 (Christmas)
On: 8, 9*, 10
Canceled: Everything else (including Yoga for Athletes)

FRI 12/26
On: 9*, 10, 11*, 12pm, Open Gym
Canceled: 6/7/8am

SAT 12/27
Canceled: Yoga for Athletes 

_____________________
Johnny T on ‘Manspreading’ New York Times
Christopher Walken Dance Now
Holiday Health Hurdles and How to Handle Them Hello Healthy

Bench Press

Fitness: 3 x 5 Linear Progression
Add 2.5 – 5 pounds to last week. 
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 70% of 1RM (capped at 20)
_____________________

Deadlift 

Fitness and Performance: 1 x 5
Add 5 – 15 lbs to last week ONLY IF ALL YOUR REPS WENT WELL. No loss of spinal position. No touch and go.

Post loads to comments.
e4/6
_____________________ 

For Time
21-15-9:
Kettlebell Swings
Burpee-Box Jumps

Post time and Rx to comments.

CrossFit Cribs: Beau Burgener shows us Coach Mike Burgener’s gym. Mike is a super CrossFit OG and a well-known weightlifting coach.

• Happy birthday, Moira P.!

Announcing: The 2015 Look Feel Perform Better Challenge

Challenge Overview 
It’s that time of year again… New Year’s Resolution time. While we think that it’s best to act in accordance with your goals and values all (or at least most) of the time, we also recognize that many of us use markers like the beginning of the year to kick start positive changes. Some of you have done this in years past, some of you are new to it so here’s the overview.

Who? The entire CrossFit South Brooklyn community
What? A six-week challenge meant as a collective kick start into healthier nutrition and recovery habits.
Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants and there’ll be LFPB Challenge forums that you can look to for daily support. The key is consistent practice every day.
When? We’ll have a kick off meeting and Q&A on Sunday, December 28, at 4pm that outlines the challenge which will run from Saturday, January 3, 2015 through Friday, February 13, 2015. We’ll wrap up with a potluck and awards ceremony on Saturday, February 21nd.
Why? To look, feel, and perform better! And, for some sweet prizes!

Wait, did you say prizes? Yes. The grand prize for both the men’s and a women’s category is two months of FREE unlimited training at CFSBK, a $450+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories. Last year there was more than $1000 total value in cash prizes and gifts including a free month of dinners from Kettlebell Kitchen, gift cards to Lululemon, Beircraft, grass-fed steaks from Herondale, and other cool stuff too. This year looks to have more of the same awesomeness. Additionally, Kettlebell Kitchen is extending a 15% discount throughout the challenge to all CFSBK members who are participating! 

Alright, I’m in! Great!

Challenge Guidelines and How To Participate: 
Once you complete the following steps we’ll check them off as such. Please complete all steps by January 5th in order to be eligible for prizes: 

• Sign your name on the list in the community area of the gym.
• Buy-in of $30. This must be cash and can be given to Front Desk staff. 
• Answer a few brief questions and submit your “before” photo according to the guidelines on our new Look, Feel, Perform Better website (link coming soon!). These are private will not be published or seen by anyone but the judges without your consent.
• Track points earned daily on the spreadsheet (link coming soon!).
• Perform the Test WOD and record results.

This year’s challenge will follow last year’s model and may be a bit different for each of you depending on where you’re currently at with food and recovery. The idea behind this is that while extreme actions can bring extreme and rapid results, we’ve also seen them often result in a “crash” where an individual rebels against the limiting behaviors of a challenge. We’d rather you change a few manageable things for the long term than many things for six weeks and then get lost in a haze of bagels, beer, and chocolate cake. Choose which statement below best describes you and then follow those guidelines for the entire challenge. 

For more information, click on the black widget box in the right column (or click here). Once you’re there, the LFPB forums will appear in the left column. You can puruse last year’s conversations and get more information.

_____________________ 
Episode 590: The Planet Money Workout NPR
What Your Email Signature Says About You Freelancers Union 
Watch Stephen Colbert Give Great, And Completely Unironic, Advice to Teen Girls Mother Jones 

Fitness: 5 x 3 Linear Progression
Bail each rep and reset within a few seconds. Try and go a bit heavier than last week. 

Performance: Work up to a top set of 5 on a Touch and Go Power Snatch
You can pause at the hang but not at the floor. Must be touch and go. Try and go a bit heavier than last week. 

Post loads to comments.
e3/6
_____________________ 

3 Rounds for Time:
600m Row
20 Toes to Bar or Full Body Floor Levers
Rest 3 Minutes between efforts. Aim for a consistent, sub-max effort on each, shy of red lining.

Post rounds and Rx to comments.

Rachel S. kicking butt at almost 9 months!

December Holiday Schedule Reminders

SUN 12/21
No Teaser class today! 

On: 6, 7, 8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p

THUR 12/25 (Christmas)
On: 8, 9*, 10
Canceled: Everything else (including Yoga for Athletes)

FRI 12/26
On: 9*, 10, 11*, 12pm, Open Gym
Canceled: 6/7/8am

SAT 12/27
Canceled: Yoga for Athletes 

Strength Total Today at 2pm