Clean and Jerk Complex

Every 3:00 x 5 Reps:
Power Clean + Hang Clean + 2 Front Squats + Jerk

Build to a medium-heavy but perfect load.

Post loads to comments.
Exposure 2 of 8

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Performance
5 Rounds for Time:
10 Alternating Dumbbell Snatches 50/35
3 Muscle-Ups

Fitness
5 Rounds for Time:
10 Alternating Dumbbell Snatches
5 Dips
5 Challenging “Rings-to-Ribs” Ring Rows

The gymnastics element should be challenging but doable, unbroken on the fast end. If you have muscle ups but 15 in a high intensity workout would be a lot of them, consider scaling to 2 or even 1 per round. On the fitness side, rings, matador, or boxes are all good for Dips. Use a false grip on the Ring Rows if you can.

Post time and Rx to comments.

Lots more photos from last weekend’s Wim Hof seminar are up on Flickr. (Hi, Coach McDowell!)

This Week at CFSBK in Review

1. On Monday, we tallied up the final individual results of the 2019 CrossFit Open. Congrats again to all who participated!

2. Also, check out our photos from the final Friday Night Lights event of the Open! 

3. Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Details are in Tuesday’s post!

4. This one’s for the ladies! Our women-only Brazilian jiu jitsu class kicks off on April 14th. Same BJJ Level 1 starter pack we’ve been offering, with a stronger focus on self-defense. If you’ve been curious about BJJ but are apprehensive about rolling around on the ground with a bunch of dudes, this is your chance to get started!

5. Looking to stay on track after the Look, Feel, Perform Better Challenge, or do you maybe just want to establish better nutrition habits? Look no further than Alchemy Nutrition & Wellness, run by our own Coaches Chris and Jess Fox!

6. The following classes are cancelled this Saturday, April 6th when we host the Day of the Deadboys seminar in 597: 11am AG Strength, 11am Active Recovery, 12:30 Anti-Gravity.

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Yesterday’s Results Board: Back Squat | Handstand Push-Ups, Box Jumps, KB Swings
Muscle Meditation Breaking Muscle
The Heart of a Swimmer vs. the Heart of a Runner NY Times

Back Squat

Fitness
3 x 5

Sets across. Add 5-15 lbs to last week.

Performance
5-5-Max

2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Heavier than last week. Move perfectly and leave a few in the tank.

Post loads to comments.
Exposure 2 of 8

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AMRAP 14 Minutes:
7 Handstand Push-Ups
14 Box Jumps 24/20
21 Russian Kettlebell Swings 24/16

Kipping is allowed on the Handstand Push-Ups, and scaling to 1 AbMat is okay. Otherwise modify them to Box Pike or Dumbbell Z Presses as needed. Choose a box you feel comfortable moving on, and a bell you can swing for unbroken sets.

Post rounds, reps, and Rx to comments.

Coach David just chillin’ at the Wim Hof seminar we hosted on Sunday. More photos are up on Flickr! 

Nutrition Coaching with Alchemy Nutrition & Wellness

By Chris Fox

Now that the 2019 Look, Feel, Perform Better Challenge is all wrapped up, I want to let you know about an upcoming opportunity for ongoing nutrition coaching that might interest you. As many of you are aware, I’ve been working with clients to improve their nutrition for as long as I’ve been in the fitness business. I always viewed this practice as secondary to having a solid exercise training program and thus never really put it out there as it’s own service. Boy, was I wrong. So I learned more and got better. The principles I’ve learned over the years (and used with great success, both personally and with clients) have been making their way into the CFSBK LFPB Challenge for some time now.

I’ve come to realize that good nutrition and wellness practices are the bedrock of well-rounded fitness. It’s true, that “you can’t out train a bad diet.” You need to learn how to eat quality proteins, veggies, fats, and carbs in quantities that are appropriate for your goals. Yet it’s not so simple, right? What you put into your body is only part of the equation. HOW and WHY you eat is just as important… possibly even more so. Sleep, recovery, stress reduction, facing food “issues,” and making mindful food choices will affect your health more than (or at least as much as) some “perfect” number of calories or grams of protein, fat, or carbs. When we focus only on nutrients, we’re missing half the picture. We have to take care of our whole self. If you’ve tried to follow any traditional “diet” my guess is you have an idea what I’m talking about.

I’m super excited to announce that after a few years of refining our skills, in 2018 we (my amazing wife Coach Jess and I) launched Alchemy Nutrition + Wellness. ANW is our platform to work individually with clients to finally get off the diet train. And we just opened up a limited number of coaching spots set to start in just a few weeks in late April 2019. Are you ready to commit to your nutrition and wellness from the inside out, rather than trying another restrictive diet? Would you like your own personal nutrition coach to work alongside through the inevitable ups and downs of a habit change program? Maybe the past 3 months feel like the start of something bigger, or maybe the pressure of changing in only 12 weeks caused an early exit. Either way, Alchemy Nutrition + Wellness could be a great fit.

• Click to read more about Jess and to sign up!
• Click to read more about Chris and to sign up!
• Contact Alchemy for more info here!
• Alchemy at CFSBK!

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Yesterday’s Results Board: Press | Carry, Run, Medicine Ball Toss
Self-Reliance vs. Team Mentality in Weightlifting Catalyst Athletics
Here’s What Rich Froning Is Eating as He Trains for the Games BarBend

Press

Fitness 
3 x 5

Sets across. Add 2-5 lbs to last week. Should still be moving fast.

Performance
5-5-Max

2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfectly and leave a few in the tank. Add 2-5 lbs to last week.

Post loads to comments.
Exposure 2 of 8

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Women’s Brazilian Jiu Jitsu at CFSBK

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Yesterday’s Results Board: Snatch | Burpees, DB Front Squats, Row
A Biomechanical Analysis of the Deadlift Robb Wolf
What Your Exercise Habits Might Say About How Long You’ll Live NY Times

Snatch Complex

Every 2:00 x 6 Reps:
2 Snatch Pulls + 1 Hang Power Snatch

Stay patient and balanced from the floor to above the knee on the pulls. Build to a medium-heavy but perfect load, same or slightly heavier than last week.

Post loads to comments.
Exposure 2 of 8

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For Time:
9 Burpees
9 Dumbbell Front Squats 50/35
9/7 Calorie Row

Rest 2:1

Repeat for a total of 3 rounds. Score times for all 3. Guns blazing on all 3.

Post times and Rx to comments.

Late Morning Next Level Weightlifting Cycle: Register Now!

Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Outside of the Olympic lifts, we will train the Squat, Press, and Deadlift to develop the prerequisite strength required to lift big!

Weightlifting is more than just technique. It is the combination of strength, mobility, coordination, and power. We will work to enhance all of these abilities to maximize the Olympic lifts as well as overall fitness.

The benefit of Next Level Weightlifting Cycle that it trains a wide range of modalities. The skills and strength developed over these 8 weeks will transfer directly to CrossFit and your overall fitness.

What do we offer?

• Small group training for optimal feedback and support
• Modified programming for individual needs
• 3-day weekly programing
• Online programming, chat, and video submission via True Coach
• Multiple programming options for varying experiences (Beginner, Intermediate, Advanced)
• Video delay replay devices for enhanced feedback

Dates and Pricing

Dates: April 17th to June 5th
Days and Time: Wednesdays and Fridays from 10:30am to 12:00pm
Cost: $200 per month ($400 total)

REGISTER HERE! 

Unlimited Option

We also offer an Unlimited NLWC + CrossFit membership for $300 per month, which allows you to take as many NLWC, CrossFit group, and specialty classes (Yoga, Active Recovery, Pilates, Anti-Gravity, Strong Fit, and Short Circuit) as you want. If you already have the Unlimited membership or would like to sign up for this cycle with the Unlimited option, please see our front desk to enroll! 

This cycle is capped at 8 participants and needs 5 people registered to run.

About the Coach

Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400 lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.  Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.

Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.

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Yesterday’s Results Board: Deadlift | “Annie”
Recovering from an Injury: Embrace the Process Barbell Medicine
Your Psychological Skills Can Predict Your Injury Risk Outside

Deadlift

Fitness 
3 x 5

Sets across. Add 10-15 lb to last week.

Performance 
Halting Deadlift
3 x 5

Sets across. Pull the bar from the floor to a point just below the kneecaps while maintaining a consistent back angle. Your back should be more horizontal when the bar is at the knees than in a conventional Deadlift. Thus, your back will be working harder, and your lats will have to stay engaged to keep the bar over your midfoot.

Post loads to comments.
Exposure 2 of 8

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“Annie”

For Time:
50-40-30-20-10
Double-Unders
AbMat Sit-Ups

Modify to Alternating Foot steps or Single-Unders as needed. Anchoring the feet is okay for the Sit-Ups.

Post time and Rx to comments.

Photos from 19.5 are now up on our Flickr account!

CFSBK Individual Open Leaderboard: Final Results

Congrats to everyone who participated in the 2019 CrossFit Open! On Friday, we posted the final results of our Intramural Team Competition. Below are the final rankings for the top 20 women and men at the gym, along with their points.

Women

1. Coach KHarpz: 8
2. Coach Whit: 17
3. Coach Jess: 23
4. Sarah C.: 25
5. Camille C.: 33
6. Toni S.: 36
7. Elly C.: 39
8. Coach Lynsey: 47
9. Kayleigh R.: 49
10. Kimberly C.: 52
11. Rachel H.: 67
12. Kelsey M.: 82
13. Linda H.: 86
14. Kate Tk.: 90
15. Asha B.: 92
16. Stella Z.: 94
17. Allie C.: 97
18. Kristin C.: 99
18. Joy M.: 99
20. Mary M.: 100

Men

1. Andrew T.: 7
2. Dan L.: 30
3. Vincent M.: 35
4. Greg C.: 39
5. Michael R.: 41
6. Pat C.: 44
7. Christopher L.: 58
7. James A.: 58
9. Pierre D.: 72
10. Dylan K.: 73
11. Coach Keith: 74
11. Bob S.: 78
13. Julian F.: 80
14. James F.: 89
14. Adam S.: 89
16. Jake M.: 90
17. Brendan B.: 101
18. Coach Fox: 107
18. Steve H.: 107
20. Paul A.: 111

A few fun facts: Pierre D. finished 215th worldwide in his age group. Bob S. finished 123rd worldwide in his age group. Coach KHarpz came in 1123 out of 140,133 women worldwide. 166 of you registered for the 2019 Open. Thanks for taking part and bringing awesome energy to the gym every weekend. Give yourselves a hand!

Check out the rest of the leaderboards here: Overall Leaderboard, Men’s Leaderboard, Women’s Leaderboard, Men 35-39, Women 35-39, Men 40-44, Women 40-44, Men 45-49, Women 45-49, Men 50-54, Women 50-54, Men 55-59. Women 55-59, Men 60+, Women 60+

Now that you’ve had some time to reflect on it, how did your 2019 Open go? What did you do well? What would you like to improve on? Tell us in the comments! 

Weekend Schedule Changes

The following classes are cancelled on Saturday, April 6th when we host the Day of the Deadboys seminar in 597: 11am AG Strength, 11am Active Recovery, 12:30 Anti-Gravity.

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Yesterday’s Results Board: “Danny”
Why Do I Put Off Doing Things I Love? NY Mag
Fat, Not Meat, May Have Led to Bigger Hominin Brains Scientific American

“Danny”

AMRAP 20 Minutes:
30 Box Jumps 24/20
20 Push Presses 115/75 
30 Pull-Ups

The height, load and volume should be approachable from the start, but the overall volume should be challenging. Modify height/load/volume as appropriate to complete 3+ rounds.

Post work to comments.
Week 1 of 8

Hey, remember when CrossFit HQ profiled our CrossFit Kids program? It’s the cutest CFSBK content ever created!

May 11th: Kids’ Night Out!

Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on May 11th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit Kids physical activities, creative stuff, and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, May 11th from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.

RSVP Required. Email Coach Lynsey at cfsbkkids [at] gmail.com. Space is limited so RSVP soon!

Register Here!

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Yesterday’s Results Board: Partner Metcons
6 Tips to Help You Get Started with Hiking Girls Gone Strong
3 Longevity Benefits of a Super Strong Grip BarBend

Team Metcons

A) AMRAP 15 Minutes:
In teams of 3 with one partner working at a time, alternate full rounds of…
25 Double-Unders or Alternating Steps
5 Power Snatches 95/65

The barbell should be light and unbroken. Scale accordingly and #save-the-10s-and-15s.

Rest 5 minutes, then…

B) AMRAP 15 Minutes:
In teams of 3 with one partner working at a time, alternate full rounds of…
15 Squats
5e 3-Point Dumbbell Rows

Choose a heavy load that you can consistently perform sets of 5 with perfect form.

Post rounds, reps, and Rx to comments.
Week 1 of 8

The East Coast Gambit is the premier, single day CrossFit competition in the Northeast. Hosted by CrossFit South Brooklyn, the event is open to all individuals and will feature both Rx and Scaled divisions (more info below on standards), with athletes in both divisions guaranteed to perform 3 workouts plus a 4th floater workout! We’ve been in the game since 2007, and in that time have been a pillar of safe, fun, and inclusive fitness. Expect the East Coast Gambit to exceed your expectations.

The big day is scheduled for June 15th, 2019 from 8am to 4pm. Registration is now open!

RX

Athletes should select this division if they are traditionally an Rx athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open competition. Rx athletes should be able to perform most if not all of the following:

Deadlift: 275/185
Clean and Jerk: 185/125
Snatch: 155/95
Thrusters and Overhead Squats: 115/75
Sandbag Loading: 140/100
Box Jump: 24/20
Double-Unders
Toes-to-Bars
Chest-to-Bar Pull-Ups
Handstand Push-Ups

SCALED

Athletes should select this division if they are traditionally a scaled athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open Competition. Scaled athletes should be able to perform most if not all of the following:

Deadlift: 185/125
Clean and Jerk: 135/95
Snatch: 115/75
Thrusters and Overhead Squats: 75/55
Sandbag Loading: 80/60
Box Jump/Step-Up – 24/20
Double and/or Single-Unders
Hanging Leg Raises
Pull-Ups
Push-Ups

Note that these standards are only intended to help athletes choose a division. There is no guarantee that these specific movements or loads will be used.

Register Here!

Facebook
Instagram

CrossFit South Brooklyn is centrally located in the Gowanus section of Brooklyn (location) and is easily accessible from the Atlantic-Pacific subway station, the Union Street stop on the R/N line, LIRR’s Atlantic Terminal, and a few minutes from the BQE.

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Yesterday’s Results Board: Clean | Deadlifts, Row, Thrusters
The 10 Most Important Reasons to Squat Breaking Muscle
A Fantasy Getaway in a Fish Tank The Outline

Clean Complex

Every 2:00 x 6 Reps:
Power Clean + Hang Clean + 3 Front Squats + Jerk

Build to a medium-heavy but perfect load.

Post loads to comments.
Exposure 1 of 8

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For Time:
40 Deadlifts 95/65
30/21 Calorie Row or 21/15 Calorie Bike
20 Thrusters 95/65

The barbell should be light for you and unbroken on the fast end. Prioritize intensity over load.

Post time and Rx to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Mar 28, 2019 at 1:53pm PDT

Open Intramural Team Competition: Final Results!

Coach Brett, Coach Keith, and returning champion Coach David are here to bring you another edition of the CFSBK Update Show. For the 5th and final time in this Open, they bring you team and individual highlights. Be sure to watch to the end for the blooper reel!

Current Ranking – Team – Overall Average 

1. Jacked in Black: 25.16
2. Code Red: 27.43
3. Bar Muscle Pups: 28.26
4. Blubonic Plague: 28.59
5. Reasonably Okay Hulks: 29.14

You can see the full points breakdown here. Congrats to everyone who took part in this year’s competition.

FRIDAY NIGHT GROUP CLASS STARTS TONIGHT!

Starting today we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.

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Yesterday’s Results Board: Back Squat | Dumbbell Lunges, Chest-to-Bar Pull-Ups
The Only Metric of Success That Really Matters Is The One We Ignore Quartz
How Treadmill Running Differs from Outdoor Running Outside

Back Squat

Fitness 
3 x 5

Sets across. Start light enough to add 10-15 lb for a few weeks.

Performance 
5-5-Max

2 sets of 5 across and a 3rd set for “max” reps (capped at around 15). Move perfect and leave a few in the tank.

Post loads to comments.
Exposure 1 of 8

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4 Sets:
40 Walking Dumbbell Lunges 45/25
5-4-3-2-1 Breathing Chest-to-Bar Chin-Ups

The load on the Lunges should be moderate. For the Chin-Ups, do a set of 5 then take 5 breaths, do a set of 4 and take 4 breaths, and so on. Add weight as able or modify to Chin-over-Bar or assisted as needed.

Post work to comments.

Coach Fox cheers Azam P. on his way to his first Bar Muscle-Up in 19.4. In case you missed them, check out our Friday Night Lights photos from 19.1, 19.2, 19.3, and 19.4. Photos from 19.5 will be up soon! 

News and Notes from CFSBK Members

• A note from Stella Z.: “This weekend, I came in 4th in the American Crossword Puzzle Tournament, which is basically the Olympics of crossword puzzles. You could say I’m the 4th best solver in the world, although I think “in the country” is more accurate given how language- and culture-based an activity it is. In any case, this is my best-ever finish at the tournament and I’m over the moon! Or ELATED, to use a word that shows up in puzzles a lot. Tournament details here.” Congrats, Stella. We’re so proud of you!
• A note from Sabrina S.: “My semi-regular gig is coming up again this weekend; would love to see some of you there! Sabrina Silver Trio at The Cupping Room. Saturday, March 30th, 8-11pm. No cover, No minimum.”

We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.

Friday Night Group Class Starts Tomorrow!

Starting tomorrow night we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.

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Yesterday’s Results Board: Press / Carry | Run, Push-Ups, Sit-Up
What Late-Night Snacking Has to Do with Sleep Vox
The Best Exercise You Aren’t Doing NY Mag

Press / Carry Superset

A1) Press
Fitness 
3 x 5

Sets across. Start light enough to add 5 lbs for a few weeks

Performance 
5-5-Max

2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfectly and leave a few in the tank. Start light enough to add 5 lbs for a few weeks

A2) Single-Arm Farmer Carry

3 x 150′ each

Post work to comments.
Exposure 1 of 8

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3 Rounds for Time:
800m Run
15 Push-Ups
25 Sit-Ups
10 Push-Ups

If the runs will average you more than 5:00, modify to 550m. The Push-Ups should be done in 1-3 quick sets, modify volume and/or to elevated Push-Ups as appropriate.

Post time and Rx to comments.

Greg A. giving his all in 19.4. Check back Friday, when we’ll give you the final results of the Open Intramural Team Competition! 

The End (of the Challenge) Is Nigh!

By Chris Fox

Hard to believe that this year’s Look, Feel, Perform Better Challenge is a wrap, the official end date being this past Sunday, March 24th! Please complete your Post-Challenge Submissions on or before midnight tonight. After that we recommend you take some time, a week or so, to let loose just a little bit. Maybe don’t go off the rails entirely, but allow yourself a few treats that you’ve been avoiding (this is a great time to experiment with your Red, Yellow, and Green foods!).

If you’ve been counting macros, put your scale away and eat intuitively for a few weeks. If you’ve made some changes to your body composition, you need a little time to let your body adjust to the new version of you. If after the short break you still want to make more changes, get right back on your plan. If you’ve been counting macros and you’re still progressing, then there’s no need to change the numbers. If you’ve stalled out a bit and your goal is to lose body fat, then you can drop your carbs and/or fats by 10-15% to create a further, small energy deficit. If your goal is to gain weight and you’ve stalled, then you can bump all your numbers up by 10-15%. In both scenarios you’ll follow the new numbers for about 12 weeks, then take another break before deciding again where you want to go with it.

Bonus Precision Nutrition reading: “Manufactured Deliciousness: Why You Can’t Stop Overeating (Plus 3 Strategies to Gain Control)”

And here’s the link to the final FB Live event. No tears!

We programmed the LFPB Capacity Re-Test last Wednesday. If you couldn’t make class, then simply ask a coach for some space next time you’re in and we’ll be happy to accommodate you. Maybe you can find a few folks looking to do it together on the Facebook page! Use the same version of any scaling options you used initially, or make note if you chose a more difficult version of the workout (like now you do pull ups instead of jumping pull ups). If for any reason you performed a different test workout then re-do that same one and submit it with your Post-Challenge Submission.

2018 LFPB Challenge Capacity Re-Test

“Jackie”

For Time:
1000m Row
50 Thrusters 45lb
30 Pull-Ups

Regardless of how well or poorly you think you did these last 12 weeks we encourage you to follow through with the Post-Challenge Submission.

It can provide a platform for some healthy introspection on what does and doesn’t work for you. If you had some resistance to changing your behaviors, it’s a good opportunity to dig under the surface a bit and look for why that was the case. Also, it’s important to note that some while some habits might have been hard to follow right now, it doesn’t mean they won’t be a bit easier to follow in the future. You are constantly evolving as you learn and practice…and it all takes time and practice. You didn’t give up trying to walk the first (or 100th) time you fell. One thing we know for sure is that getting down on yourself for being “bad”won’t help. There is no failing, only learning. (very Miyagi, no?)

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Yesterday’s Results Board: Snatch | Double-Unders, Hang Power Cleans
The Adult Brain Does Grow Neurons After All Scientific American
The Rack Position Deserves Your Time Breaking Muscle