Start with 90% of you previous best 3rm Squat. The goal of this 6 week cycle will be to squat your previous 5×3 weight for 3×5
3 Rounds NFT of:
10 Romanian Deadlifts
10 Pallof Presses
Load the RDL about 45-50% of today’s squat. Focus on hamstring activity and spinal position moreso than load
Optional DIY Finisher
Test your 500m Row
See how you stack up on our CrossFit Levels list with this benchmark distance!
Who let a Skunk into the gym!?!
Remember there are no Group Classes, Active Recovery or Teasers this weekend due to the CrossFit Gymnastics Certification we’re hosting.
Strength Cycle Total Today!
Another series of Strength Cycles comes to an end which means another CrossFit Total graduation. All 4 Strength cycles will be competing against themselves to find a new 1RM Back Squat, Press and Deadlift. Good luck, Iron Warriors! All are welcome and encouraged to spectacte and cheer on these guys and gals.
The Brooklyn Paleo Blog
Brooklyn Paleo is a paleo food blog recently started by CFSBKer Lana Z. She’s hoping that a few fellow CFSBKers might be interested in getting involved and contributing to the blog to help it grow into a valuable resource for our box. Ideally, the blog will help us all stick to our diet goals as well as we stick to our gym goals, offer a place to talk about what we eat every day, and help us figure out what to make (or where to go) for dinner. This is very casual and you will not be scoffed at for occasionally featuring peas or dairy in your recipes (at least not by Lana anyway…)
Overall the blog will help us find out:
- Which neighborhoods have the best CSA’s?
- Where can we find affordable grass fed beef in Brooklyn?
- Which NYC restaurants cater best to our caveman needs?
- Where can we find a decent Paleo lunch near the office?
- What should we cook for dinner?
If you’re Interested in writing regularly, helping out occasionally, or just submitting a recipe get in touch with Lana at: lana(AT)groundupdesigners.com.
If you had a time machine and could travel back in time, which historical event would you like to witness and why? Would you like to be a participant or a fly-on-the-wall?
(Question Courtesy, Samir C)