The three sets listed above are your work sets with the last set being a “rep out”. This means that you’ll perform as many reps as you can with good form. Keep 1-2 reps in the tank on these, you should be confident that every rep you attempt will go up.
These percentages are based off of 90% of your true 1RM. So if your 1RM Press was 100lbs, you would be doing 85% of 90lbs for the last set. Please come to the gym prepared with your numbers.
If you don’t have established 1RMs and are a new trainee, you’ll be doing 3 sets across at the same work weight.
Post loads and reps to comments.
3 Rounds NFT:
Dumbbell Bench Press Rep out
Supine Ring Row Rep Out
Load the DB Bench Press about 40% of body weight. The cap on this rep out is 20 repetitions per set. Novice lifters will perform 3 sets of 12 reps each at an appropriate weight/angle. Rest as needed between rounds
Post load and reps to comments.
Skill Session: Double Unders Workshop
Hey you! Yeah you! The one with the jumprope tangled around your neck! Come get your skip straightened, your bounce bolstered, and your jump jazzed up- Join Coach Noah on Saturday, January 7th at 1:30 PM for a Skill Workshop focusing on everyone’s greatest nemesis- THE DOUBLE UNDER!
This will be an hour long session incorporating technique discussion, movement prep, and guided practice to try and smooth out the kinks in people’s double under game. There is a $10 drop in fee and participants should have at least 3 linked double unders in their repertoire. Space is limited to eight people, sign up on the sheet next to the bulletin board at the gym.
CFSBK on Flickr and Facebook
Want a little more digital CFSBK? Connect with us on Facebook and participate in caption contests, see some sexy yoga and check out pictures of coach Noah krunked on new years (just kidding about that last one). We’ve also got a Flickr account so you can see some in house super heros and sheros getting down in some constantly updated, fun pictures shot at high resolutions.
Today is the last day do get your Paleo Registration materials in. If you’re not paid up, written up and pictured up by the end of the day, you will not be able to join the challenge. CFSBK is overjoyed to report that we’ve got over 100 people ready willing and able to take control of their health in 2012!
The Dumbbell Rack Starting Strength
CrossFit All Star Annie Sakamoto makes the cover of Competitor Magazine
The Reebok CrossFit/Weightlifting Shoes are now available online!