Today's lifts are done at a 2-2-X-1 tempo. Use a submaximal weight for this first exposure, emphasize consistent, correct posture during your lifts.
Post work load to comments.
As many rounds as possible in 10 minutes:
5 Deadlift, 225/155
25 Double Unders
Scale this workout so that the deadlifts feel heavy, but doable, mostly in unbroken sets of 5 or 3/2 in later rounds. Prioritize your ability to achieve and maintain a neutral back angle. Scale the Double Unders such that it won't take you more than about a minute and a half to complete your reps.
Post Rx and time to comments.
A reminder to everyone attending SBKitchen's, "Of Ducks and Bunnies: A Class in Butchery" tonight, please bring a cutting board or butcher block. This class sold out in a matter of days and we couldn't be more excited to bring it to you. Here is what the participants will learn:
Butchering and preparing an animal from start to finish is the most self-reliant, responsible, creative and cost effective way to feed yourself well. Ben Granger (aka Bierkraft Ben) and Coach Margie (aka his sous chef) will teach you how to truss and take apart a duck and a rabbit using proper knife skills. We will cover a variety of cooking methods including roasting, braising, confit, making stock and rendering fat. From bill to fluff, you will walk away being able to get the most variety and value out of your food.
This is a fully hands on experience; each participant will take home their butchered duck and bunny, as well as a boning knife.
Rowing Seminar and Workout with Coach Nick Tomorrow
Coach Nick will run another rowing workshop this tomorrow (Sunday 2/13) at noon. The group will do a 10 min. warm-up/technique session, and then to a hard WOD. Be sure to come well rested!
Email Nick(at)CrossFitSouthBrooklyn to RSVP