On the rep out save 1-2 reps in the tank. Remember that these percentages are based off your training max.
Post load and number of reps completed during rep out to comments.
AMRAP 12 minutes:
5 Manmakers (with DBs – push up, row R, push up, row L, clean, thruster)
AMRAP 12 minutes:
3 Manmakers (with DBs – push up, row R, push up, row L, clean, thruster)
5 Box Jumps
7 Slam Balls
Partner A completes a round while while partner B rests, and so on.
Post rounds to comments.
Rest Day Dinner #2 is Full!
This Friday’s Rest Day Dinner is filled to capacity time but don’t worry we’ve got room for you at next week’s Paleo Potluck! Also Jess Fox will be hosting Rest Day Dinner #3 at Bogota Bistro on Friday January 27th. You can get full details on the event at the link above.
Paleo Potluck Still has Plenty of Room!!
Does the challenge have you whipping up new recipes? Do you have a caveman-friendly culinary trick up your sleeve? Well there’s no better place to share it than our upcoming Paleo Potluck. On Saturday, January 21st at 6pm we’ll host a full on feast at the gym to really kick-off our 2012 Challenge and you and yours are invited!
To get started, if anyone can volunteer for set-up/breakdown, has extra tables, chairs, extension cords, or the ability to cut ice sculpture likenesses of the coaches, please email david(AT)crossfitsouthbrooklyn.com.
Please post in the event page comments both to RSVP (include guests) and to say what dish they are bringing so we aren’t up to our eyeballs in guacamole. Please limit comments to the dish you are bringing and number of people you’ll have with you.
Remember, if you are bringing hot food you will need a crock pot, hot plate, or some other way to keep it warm. Everyone is asked to bring a dish no matter how simple!
Unfortunately Ugly Kid Joe will no longer be performing due to actually having 2 hits. They have been
Rowing Workshop #2: The Drive
Coach Nick is continuing the three-part rowing series this Sunday, January 15th at 1:30p! This second workshop will focus on the drive. Then you’ll tie up your new-found skills with a neat little bow called a “2000m Erg Test.” That’s right! Fun for the whole family. Be sure to take it easy the day before, skip Sunday’s WOD, and eat and sleep well leading up to Sunday.
Also, if you plan to join the CFSBK Rowing Team for CRASH-Bs, register before midnight Sunday (i.e., Saturday night at the latest). Go here to register: http://www.crash-b.org/web/competitors/registration-info/.
At the end of Sunday’s workshop Nick will distribute and discuss a month-long training regimen for the lead-up to CRASH-Bs. You’ll arrive at CRASH-Bs prepared, confident, and amped!
CRASH-Bs will be held on Sunday, February 19th, in Boston. If you have any questions, don’t hesitate to email Nick at nick(at)crossfitsouthbrooklyn(dot)com.
How has the Challenge affected your meal planing/preparation strategies?
Greg Amundson on the Burpee-Pull-up CrossFit
This Sculpture is the Most Beautiful Piece of Recycling You’ve Ever Seen Gizmodo
Young, Obese and In Surgery NY Times
Is Your Personality Making You Put On Pounds Wall Street Journal