Every Minute on the Minute x 30 Minutes (6 Rounds):
1) 15/12 Calorie Row
2) 10 Burpees
3) 40 Double-Unders or Alternating Foot Steps
4) 10 Dumbbell/Kettlebell High Pulls (2 dumbbells, not single arm)
Work at a medium intensity throughout, especially if you’re doing 19.5 this weekend. Scale the numbers on the row, Burpees, and jump rope as needed to have about 30 seconds of rest.
Post work to comments.
Week 7 of 7
Announcing The East Coast Gambit
The East Coast Gambit is the premier, single day CrossFit competition in the Northeast. Hosted by CrossFit South Brooklyn, the event is open to all individuals and will feature both Rx and Scaled divisions (more info below on standards), with athletes in both divisions guaranteed to perform 3 workouts plus a 4th floater workout! We’ve been in the game since 2007, and in that time have been a pillar of safe, fun, and inclusive fitness. Expect the East Coast Gambit to exceed your expectations.
The big day is scheduled for June 15th, 2019 from 8am to 4pm. Registration will open this Monday, March 25th. Put it on your calendars!
Athletes should select this division if they are traditionally an Rx athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open competition. Rx athletes should be able to perform most if not all of the following:
Clean and Jerk: 185/125
Thrusters and Overhead Squats: 115/75
Sandbag Loading: 140/100
Box Jump: 24/20
Athletes should select this division if they are traditionally a scaled athlete in the CrossFit Open. All movements and standards will mimic that which you would commonly see in a typical Open Competition. Scaled athletes should be able to perform most if not all of the following:
Clean and Jerk: 135/95
Thrusters and Overhead Squats: 75/55
Sandbag Loading: 80/60
Box Jump/Step-Up – 24/20
Double and/or Single-Unders
Hanging Leg Raises
Note that these standards are only intended to help athletes choose a division. There is no guarantee that these specific movements or loads will be used.
Friday Night Lights 19.5: Sign Up Now!
Our final Friday Night Lights event of 2019 goes down this Friday, March 22nd starting at 5:30pm. This is a great way to take on 19.5 in a friendly, high-energy environment.
Go to the FNL Sign Up Sheet to reserve a space in the heat of your choice. Everyone is welcomed to participate; you don’t have to be on an Intramural team. But if you are on an Intramural team, get ready to throw down! The high fives will be plentiful.
We invite everyone to come out and cheer for your fellow CFSBKers. BYOB, if you’re into that.
Yesterday’s Results Board
What Is Your Metabolism? Scientific American
Why Lifting Weights Can Be So Potent for Aging Well NY Times