Back Squat 1-1-1
This is a CrossFit style powerlifting meet in which you have three attempts to find a 1 rep max in each lift listed. Your CrossFit Total is the sum the highest successful lift in each section. For a detailed explanation on the event and standards for each movement, please read Mark Rippetoe’s CFT overview here. To see how you rank, check out these strength standards.
The CFSBK Competition Team at the 2011 Winter Challenge
Congratulations to Melissa L. and Teresa B on getting their first muscle-up at the CF Hoboken Winter Challenge! Damian M, Josh G, Marco and Chris A on getting their first muscle-ups during yesterday’s workshop! Here’s to many more!
Happy belated birthday to Ian and Martin!
CF Total Schedule
We are not running our usual group class schedule today due to the Total. Instead come to 1 of the 3 following slots
Block 1: 9AM-10:30AM
Block 2: 10:30AM-12PM
Block 3: 12PM-1:30PM
Please arrive 15-20 minutes before your slot to complete whatever DIY warm-up you’d like so that we can promptly start with the movement standards and warm-up sets right at the designated time. In the interest of efficiency please come in with an idea of where you’d like to open each lift and what warm-up weights you intend to use to get there. For advice on how to approach the total please review Coach Fox’s article on Preparing to 1 Rep.
**Teaser, Strength, and Foundations are at their regularly scheduled times.**
Coach Nick’s Rowing Workshop at 1PM
Coach Nick’s Rowing Workshop on the the Recovery is today at 1pm. This is a great way to dial in one of the most elusive concepts in rowing to maximize your efficiency during WODs or if you have an interest in participating in next year’s Crash-Bs! For more info on the 2012 Crash-Bs contact Nick at Nick(at)crossfitsouthbrooklyn.com.
Herondale Meat CSA still open!
There is still time to sign up for the next cycle of monthly meat deliveries from Herondale Farm! Each month, you’ll receive 15lbs of a variety of cuts from beef, pork and lamb – everything from porterhouse steaks to bone-in leg of lamb to english style bangers. Deliveries happen the first Wednesday of each month and run from January – May.
Total cost is $750, payable in installments, or $695 if you pay up front.
Questions? Email margie(at)crossfitsouthbrooklyn.com, or info(at)herdonalefarm.com