Warm up to slightly above work weight.
Post loads to comments.
30 Rounds for Time:
5 Wall Balls 20/10, 14/9
3 Handstand Push-Ups
1 Power Clean 225/155
Today’s hero WOD is a long one and a doozy. Our Comp team did it recently and average times were 25-35 minutes. The low rep scheme makes these movements and weights attainable but don’t let that fool you. The full WOD equals: 150 Wall Ball shots, 90 Handstand Push-Ups, and 30 Power Cleans at a heavy weight. You can scale height and/or weight on the wall ball so that they don’t eat you up too much. 1 or 2 AbMats is ok, or the sub for Handstand Push-Ups today is Push-Ups. The barbell should be heavy, up to about 85% of your best power clean.
Post time and Rx to comments.
- Don’t miss CFSBK’s Star Wars movie marathon this Saturday, starting at 3pm. Come dressed as your favorite character and bring along Star Wars snacks to share. We’ll be showing movies 4, 5, and 6
- The new Training Cycle begins Monday, and the upcoming template is live! You can always access this information in the left-hand tab under Member Resources.
The 2016 Look Feel Perform Better Challenge Info Session and Q&A Meeting
It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kick-start positive changes. This year’s Challenge will follow a similar model to last year. There are two levels that you can choose to participate from.
- With Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you.
- With Level 2, you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary.
This year is a longer Challenge than we’ve done in a while—12 weeks instead of just 6. The reason behind this is that while extreme actions can bring rapid results, we’ve seen this often result in a “crash” where the individual rebels against the limiting factors of extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for six weeks only to get lost in a haze of bagels, beer, and chocolate cake once the Challenge ends.
Who? The entire CrossFit South Brooklyn Community.
What? A 12-week challenge meant as a collective kick-start toward healthier nutrition and recovery habits.
Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet-Ups at the gym in addition to the online forums that you can look to for daily support. The key to success is not sweeping immediate change but rather consistent practice each day.
When? There is an Info Session and Q&A on Wednesday 12/16 at 6:30pm in the Annex, where Kettlebell Kitchen will be serving free food! Here we’ll further outline the Challenge and answer any questions you have. The dates of the Challenge are from Saturday 1/2/16 through Saturday 3/26/16. We’ll also be hosting a Community Potluck Dinner on 1/23/16 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with their food choices.
What will I need? For Level 1, only a desire to begin to make better food choices. For Level 2, you’ll need a food scale and a set of measuring cups and measuring spoons since you’ll be measuring out servings of lean protein, clean carbs, veggies, and fats. Whichever level you choose you should plan to do a bit of food shopping and prep beginning the first week to make good food choices easy.
Why? To look, feel, and perform better! And, for some sweet prizes!
Wait, did you say prizes? Yes. The grand prize for both the men’s and women’s category is two months of FREE unlimited training at CFSBK, a $530+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories. Last year there was more than $2000 total value in cash prizes and gifts including a free month of dinners from Kettlebell Kitchen, gift cards to Lululemon, grass-fed steaks from Herondale, and lots of other great stuff too. This year looks to have more of the same awesomeness.
Additionally, Kettlebell Kitchen is extending a 15% discount throughout the Challenge to all CFSBK members who are participating!
Alright, you’re in? Great!
How To Participate:
Complete the following steps by January 5th in order to participate and be eligible for prizes:
- Sign your name on the big list in the community area of the gym.
- Buy-in of $30 cash, given to Front Desk staff.
- Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website (coming soon). These entries are private will not be published or seen by anyone other than us without your consent.
- Perform the Test WOD and record your results.
- Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
- Complete your Post Challenge submission by 3/28/16 at the end of the Challenge.
See you at The Look, Feel, Perform Better Challenge Info Session on December 16th at 6:30pm in the Upstairs Annex!
How Harry Trained Harvard Rowing Magazine (this piece is about Coach Nick’s rowing coach at Harvard!)
Did you participate in last year’s Challenge, or a Challenge from years past? If so, how did it go?