Press

70%x3
80%x3
90%x3+

If you’re doing a 3×5 linear progression, add 1-5lbs as appropriate.

Post loads to comments.
compare to 2.23.12 and 2.1.12

21-15-9 Rep Rounds For Time:
Pull Ups
Burpees

There is a 10 minute cap on this workout.

Post time and Rx to comments.
compare to 12.30.11

Paleo Goodness at Kim M’s Recent Rest day Dinner

Congratulaions Paleo Warriors!

The Paleo Challenge is over!!! You’ve survived 2 months of diligent cooking and eating with an eye towards your health and performance.  Many of you have learned valuable lessons about nutrition and yourself over the last 60 days that we hope you’ll be able to use for the next 8 months.  Please remember to submit your Post Challenge Write Up asap! The details of which can be found on yesterday’s post.

Can you summerize in 3 statements what you learned from the Paleo Challenge? If so, post to comments!

WOD 12.2 Announced

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Rich Fronning And Dan Bailey WOD Demo (98 and 95 Reps Respectively)

This Saturday we’ll be hosting the Open Competition with athletes from CrossFit Virtuosity, Long Island City, Queens, Metropolis and more showing up to throw down.  There will be no regularly scheduled classes on Saturday.  If you’re not participating in the event we encourage you to come on down and cheer on Team SBK!  Folks who are registered for the Open but aren’t competing will have an opportunity to attempt 12.2 on Sunday as it will be our posted Group Class WOD.  If you come on Saturday, remember to wear your SBK shirt and join the Black Sea! Also- we’re looking for a few good volunteers to help us judge and set-up the event. If you’d like to help out, please email Christian(at)CrossFitSouthBrooklyn(dot)com to sign up.

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Might As Well Face It, You’re Addicted to… Food? Robb Wolf
In Search of the Perfect Human Diet™ – Theatrical Trailer You Tube
Eat Like A Caveman (Featuring CFSBK!) ABC News
Real Life Testimonials from A-Z after the Whole 30 Whole9