Fitness: 5 x 3 Linear Progression
Bail each rep and reset within a few seconds. Try to go heavier than last week.
Performance: Work up to a top set of 5 on a Touch and Go Power Clean
Work on resetting hook grip on the descent. Hips back, chest and knees OUT on the descent to the floor. You can pause at the hang but not at the floor. Must be touch and go. Try and go a bit heavier than last week.
Post loads to comments.
CrossFit Mainsite WOD 12/10/14
In front of a clock set for 12 minutes:
1 minute of Squat Cleans
1 minute of Push Jerks
2 minutes of Squat Cleans
2 minutes of Push Jerks
3 minutes of Squat Cleans
3 minutes of Push Jerks
Gals Rx = 95
Guys Rx = 135
Score reps for each set. Scale load as appropriate.
Post reps and Rx to comments.
News and Notes
- Come party tonight with lululemon Brooklyn at 166 Smith Street! The store is having a party tonight with local vendors and artists and complimentary food/booze. They would love any and all CFSBKers to come hang. The party goes from 8:30-10:30 but might run a little over. RSVP and get more details here!
- Happy birthday, Abul H.!
Prevention Strategies to Help You Avoid Getting Sick
Tis the season for a lot of things, including the flu. Here’s a list we pulled from WebMD to help keep CFSBKers safe and healthy:
- Think of hand washing as a survival skill (more on this below).
- Never touch your mouth, nose, or eyes without washing your hands.
- Don’t share food and other things that go in the mouth, as in guzzling milk from the carton or double dipping chips.
- Encourage family members or friends to cover their mouths with a tissue when they cough or sneeze and to dispose of the tissue themselves. No time to grab a tissue? Cough or sneeze into the inside of your elbow instead of your hands.
- Avoid sharing personal items like toiletries, towels, and pillows.
- Get proper rest and good nutrition to improve resistance and bolster immunity.
- Use paper towels instead of community towels in the bathroom and kitchen.
According to the CDC, frequent and thorough hand washing is the single most effective way to prevent catching colds, flu, or any contagious disease. Be sure to wash your hands frequently, including the following times:
- Before and after you prepare food
- Before you eat
- After you use the bathroom
- Before and after changing a baby’s diaper
- After handling animals or animal waste
- After coughing or sneezing
- When your hands are dirty
- More frequently if someone in your home is sick
To wash hands properly, follow these steps:
- Wet your hands and apply liquid or clean bar soap. Place bar soap on a soap dish that allows it to drain.
- Rub your hands together vigorously, scrubbing all surfaces for 15 to 20 seconds. That’s about how long it takes to hum the song “Happy Birthday to You” twice.
- Rinse well and dry your hands. In a public restroom, use the air dryer or paper towels.
- In the absence of soap and water, use alcohol-based disposable hand wipes or gel sanitizers.
But then of course, there’s this option… “Science Says: Cocktails Could Protect You From Getting Sick.”
Why the First Law of Thermodynamics Has No Place In Human Nutrition David Gillespie
Noah Ohlsen on Workout 12/10/14 CrossFit
The Art of Stillness Pico Iyer