After a thorough led review, spend 12 minutes working technique on the Hang Power Snatch. Focus on getting lots of quality reps in at moderate weight that attempting to go heavy

Post loads to comments.
Snatch e1/6
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Partner WOD:
3 Rounds each for time of:
Run 270m
20 Wall Ball Shots 20lb,10′ / 14lb,9′
15 Hand Release Push-Ups

Work in teams of 2 with 1 partner working at a time. Alternate rounds until you both have completed 3 rounds.

Post time, Rx and partner to comments.

Great job to all the ladies who competed in the Tough Titsday Powerlifting Meet yesterday!  We had so many new faces and veteral lifters working alongside each other.  We’re so proud of everyone who came out and put themselves out there to see how much steel they could move, in front of a huge crowd no less! Thanks to everyone who came out to watch and the folks below for helping make the event a reality

Margie: Event Coordinator and Queen bee
Jeremy: Head Judge and testosterone counter-balance
David and Michele K: Lesser Judges and trend setters
Matt and Ryan: Scoring, special effects and Awesomesauce
Katie M, Melo and Lady Fox: Badass Spotters/Bar Loaders
Malcolm and Asta: Photogs and socially accepted lurkers
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If you competed in TTD What did you get out of it?

Fitness: Find your first 3×5 weight for the next 6 weeks of Linear progress.
If you’re new to strength training and want to learn about linear progressions, read this article.
If you’ve been through a few linear cycles on the Back Squat, read this article

Performance: 80%x5, 85%x3, 90%x1x3

Post loads to comments.
BSQ e1/6
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Fitness
4-5 Rounds Not For Time of:
3-5 Strict Chin-Ups
10-20 second Ring Support or Parallette Support
30 Kettlebell Swings, go heavy

On your Chin-Ups, focus on achieving a mature finish position. That means no reaching with your neck and finishing with your elbows pulled back

Performance
4-5 Rounds Not For Time of:
3-5 Weighted Chin-Ups
5-7 Strict Ring Dips with 3 second hold at top and bottom.
30 Kettlebell Swings, go heavy

Post numbers and rounds completed to comments.

Tough Titsday Today!

Good luck to all our femme fatales as they take on our third Tough Titsday Powerlifting Meet! Each lifter will have three attempts at a 1 Rep Max Back Squat, Bench Press and Deadlift. The lifting starts at 2:30pm and all are encouraged to come spectate.

Competitors:
1. Janelle R.
2. Cassie X.
3. Sarah W(orm).
4. Laura M.
5. Bethany B.
6. Mobina H.
7. Jenna J.
8. Katie Mo.
9. Julie B.
10. Haley G.
11. Jessica B.
12. Lauren B.
13. Whit H.
14. Jen S.
15. Judith G.
16. Sarah LR
17. Courtney H.
18. Marian L.
19. Radhika V.
20. Shaye L.
21. McKensey S.
22. Erica W.
23. Lauren H.
24. Christine N.
25. Nicole A.

Competitors, if you havent already read Coach Margie’s “Getting Ready To Squat” article, now would be an ideal time! (Or re-read it)

Jonathan’s Community LFPB Tracker

A few folks have asked about being able to publicly track and rank their numbers for the Challenge. Jonathan S took the time not only to create a tracker but reformatted it so that anyone can create a tab for themselves and the spreadsheet will total scores for everyone.

1. You’ll need a google/gmail account to use this as it’s hosted on google docs.
2. The first tab (toggle between tabs at the bottom of the page) reviews how to copy and set up your tab. Pictures are even included to help!
3. Once you’ve created your tab, fill out the last 5 days of points to catch up.

Daily Details: If you’d like to track specific numbers through the challenge you can input your body weight, hours slept and hydration here. (not required)
Base Points/Bonus Points: Answer Yes or No under each catergory to automatically calculate your points

Click Here!

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Rich Froning Overhead Squats 335 for 2 Reps CrossFit

Lauren B Gets High

Reminder that tomorrow is our third ever Tough Titsday Powerlifting Meet, the more spectators the better!

Rope Climb Clinic

Want to relive the anxiety of 8th grade gym class? Maybe you’ve just always wanted to touch that weird brown stuff all over the ceiling. Regardless, we’re hosting a FREE rope climbing clinic on Saturday January 26th at 2pm (right after the 1pm Group class).  This event is limited to 10 participants and will review rope climbing 101.

To register, email David(at)CrossFitSouthBrooklyn.com, first come first serve.

Rest Day Dinners

The rest day dinners have filled up quickly! Here are the details for the first RDD hosted by Dave, Rachel and their awesome dog, Nahla. They’ve got plenty of room for all and hope you can make it. To RSVP please email them at the contact information listed below. This year we’ve also included pictures of folks on the event pages (to the right) to help put names to faces!

Hosts: Dave, Rachel and Nahla

Host Contact: dgever(at)gmail.com

Location: 399 Ocean Parkway apt 6 L 11218 – its Ditmas Park , 4 stops on the F train from Park Slope. F train to Ditmas ave or the Q train to Cortelyou road

Time: Saturday 1/12 at 6pm

RSVP: We would like to have an idea of many people are going to show by next wednesday 1/9 but dont actually need a final number until friday 1/11

What to bring: This will be a potluck event, the hosts will help coordinate dishes.

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Interested in competing? Check out the Frostbite 2013 Challenge in Long Island City
Extreme Group Gymnastics

Fitness: 3×5 Work Sets Across
Today is your first exposure for the next 6 weeks of Push Pressing. Leave some room to grow, bar speed should remain quick today.

Performance: Work up to a heavy 5 rep set on the Push Press
Next week we’ll be going for heavy triples.

Post loads to comments.
PP e1/6
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Fitness
5 Rounds For Time Of:
8 DB Hang Clean Thrusters
16 Abmat Sit-Ups

Performance
5 Rounds For Time Of:
8 DB Hang Clean Thrusters @45% BW
8 Toes To Bars

Post Rx and time to comments.

Commitment to Training: The Myers’/McDowell Garage Gym

Why am I So Hungry?

By Chris Fox

You’ve been doing great with food choices during this first week of The Challenge, but some days find yourself wracked with hunger.WTF? Recognize that by removing grains, legumes, dairy, and refined sugar, you’ve removed potent calorie sources as well. Be sure to make up for those calories by eating enough protein and fat. You cannot expect be satisfied with an egg or two and a few veggies for breakfast if you expect that breakfast to last you any more than a few hours. You need to be eating enough. Don’t throw hunger pangs on top of cravings for foods that you’ve removed from your diet. If you’re starving you’re much more likely to satisfy said cravings. Try combining 2 or more animal protein sources in meals and be sure that you have enough calories coming in. A good drizzle of olive oil or a small handful of nuts added to a meal can make all the difference.  Each of your meals should be centered around a generous serving of animal protein and garnished with veggies/fruit/nuts. A plate full of cauliflower and a boiled egg will not provide the energy you need to be a sane, functioning human being. Paleo choices give you the permission to EAT!

Speaking of Hungry… Remember to RSVP for the Paleo Potluck on the 19th!  We want to make sure that we get enough table space and cutlery for everyone.  Send your RSVP and dish choice to to the comments section of the event page.

Fitness: 3×5 Work Sets Across
Today is your first exposure for the next 6 weeks of front squatting. Leave some room to grow, bar speed should remain quick today.

Performance: Work up to a heavy 5 rep set on the Front Squat
Next week we’ll be going for heavy triples.

Post loads to comments.
FSQ e1/6
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Fitness
As Many Rounds As Possible in 7 minutes of:
10 Box Jumps
10 Pull-Ups or Ring Rows
10 Push Ups

Performance
As Many Rounds As Possible in 7 minutes of:
10 Box Jumps 24″/20″ Games Standard
10 Chest To Bar Pull-Ups
10 Hand Release Push-Ups

Post rounds completed and Rx to comments.

Coach V Coach on the Erg

Digital Waiver

Don’t forget to fill out our new Digital Waiver. We re-up this every year and have decided to go paperless in 2013. We had about 75 folks fill it out yesterday, if you’re coming to class today and havent filled it out, get on it. Regardless of when you started, everyone needs to fill one of these out.

New Training Template

For the next 6 weeks we’ll be on the following lifting template:

Wednesday: Front Squat
Fitness: 3×5 6 Week linear progression
Performance: Max Effort 5-3-3-2-2-1

Thursday: Push Press
Fitness: 3×5 6 Week linear progression
Performance: Max Effort 5-3-3-2-2-1

Saturday: Back Squat
Fitness: 3×5 6 Week linear progression
Performance: % Based Acending Ladder

Sunday: Hang Power Snatch
F&P will be working HP Snatch before a longer WOD on Sundays

Monday: Deadlift
Fitness: 1×5 6 Week linear progression (Sumo OR Conventional)
Performance: Max Effort and Dynamic Effort Work

Rest Day Dinners

Would you like to host a future Rest Day Dinner during the 2013 LFPB Challenge? These can be potlucks at your pad or they can be a group dinner/brunch etc out at a restaurant of your choice. The idea is to have folks come together with new and old friends, share recipes and have a good time. We’ll need to know the following information if you’d like to host: