Front Squat/Back Squat
Heavy: Back Squat 85% x 2 x 2, Front Squat 85% x 2 x 2
Based on 1RM.
Back Squat 2 x 5, Front Squat 2 x 5
Same load as last week.
10 Dumbbell Thrusters
10 Box Jumps 24/20
Rx the Dumbbell Thrusters at about 45% (total) of bodyweight. So, if you weigh 150 pounds, you’d use 30 or 35 pound dumbbells. For many that may be aggressive, so scale such that you could get through the first 2-3 rounds unbroken, but working for it.
- The CFSBK Community Potluck is this Saturday, January 23rd at 7pm. All are welcomed and encouraged to attend! We need some volunteers to come by at 6:30 to set up and/or stay for a little while after to clean up. Please e-mail our Events Coordinator Danae M. at Events [at] CrossFitSouthBrooklyn.com to let her know you’re available to help out. Comments were temporarily disabled on the event page, but they’re fixed now, so leave a note there to let us know what kind of food you plan to bring!
- In case you missed it, Fiction writer and CFSBKer Nathan Englander appeared with Coach Noah on WNYC’s New Yorker Radio Hour. It’s great. Give a listen!
- Check out Yoga with Jaclyn K. tommorow at 9am in the Annex.
Call for Volunteers: Iron Maidens Raw Open 2016
Interested in volunteering for Iron Maidens? We’d love to have your help! Please fill out this form if you’d like to take part. Volunteers are needed to help set up on Friday, March 4th from 7:30 to 9:00pm and during the AM and PM sessions of the meet on Saturday, March 5th. Questions? Contact Coach Margie at Margie [at] CrossFitSouthBrooklyn.com. And don’t forget to start fundraising for the Iron Maidens Stay Strong Scholarship!
Tomorrow Night! Look Feel Perform Better Q&A Info Session: “Understanding Macros”
Attend this Look Feel Perform Better Q&A Info Session, the second of this year’s bi-monthly Q&A Info Sessions. These sessions will function more as a support group setting than a true lecture, though they will begin with a lecture. In this second session, we’ll discuss how counting and regulating your macronutrient intake will, in turn, control your caloric intake and optimize your training while maintaining lean muscle mass. An open Q&A will follow.
Where: CFSBK’s second floor Annex
When: Thursday, January 21st at 6:30pm
On Honoring the Body with Constance Tillett
Reebok.com just published a piece on all-around wonderful human and 77-year-old CFSBKer Constance Tillett. The essay, which documents Constance’s inspiring fitness journey, was written by all-around wonderful human and former CFSBK blog Managing Editor Kate R. Of course, it also features Constance’s trainer, all-around wonderful human and CFSBK owner Captain Osorio. There are a lot of wonderful things here, not the least of which is Constance’s parting quote. Check it out! And follow CFSBK on Instagram to keep up with “The Constance Chronicles.”
Yesterday’s Whiteboard: Rest Day
Fixing the Squat: Hip Drive YouTube
A Plan for Eating High-Quality Protein on a Low Budget Breaking Muscle
Bones And Grooves: The Weird Secret History of Soviet X-Ray Music NPR