Establish a new 1RM Press. If you’re newer to this lift, then perform 5 heavy singles or triples instead. The goal is no missed reps.
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Exposure 8 of 8
The Deadlifts should be heavy but unbroken on the fast side. The scale for the Bar Muscle-Ups is 1 Chest-to-Bar Pull-Up + 1 Burpee per Bar Muscle-Up. Sub Jumping BMUs, or regular Pull-Ups as needed. Bands are okay for the Pull-Up + Burpee sub.
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A quick glimpse of Saturday’s Active Life Bulletproof Workshop. We highly recommend this workshop to anyone who wants to learn more (a lot more!) about movement, performance, and how to get rid of pain!
The 2017 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.
As with last year, the Challenge will last 12 weeks. 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 Sunday, December 18th at 12pm in the Annex! Here we’ll further outline the Challenge and answer any questions you have. The dates of the Challenge are from Monday, 1/2/17 through Monday, 3/26/17. We’ll also be hosting a Community Potluck Dinner on 1/28/17 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 one month of FREE unlimited training at CFSBK, a $265 value! There are also 2nd and 3rd place prizes for the men’s and women’s categories including a punch card for free specialty classes at CFSBK, and a free personal training session
Alright, you’re in? Great!
How To Participate:
We’ll have full sign-up details right here on the blog. Keep a lookout. In the meantime… See you at The Look, Feel, Perform Better Challenge Info Session on December 18th at 12pm in the Upstairs Annex!
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