Power Clean
Every Minute on the Minute, for 16 Minutes:
Minute 1: 5 Touch-and-Go Power Cleans 135/95
Minute 2: 7 Burpees
…repeat alternating power cleans and burpees through 16 minutes. Touch-and-go is the goal of today’s power cleans but don’t let that devolve into crappy form for the sake of hanging on to the bar. Scale reps and/or load to something you can handle well. Review touch-and-go here.
Post loads and Rx to comments.
Exposure 3/8
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“Annie Get Your Kettlebell”
50-40-30-20-10 Reps for Time:
Russian Kettlebell Swings 53/35
AbMat Sit-Ups
Post time and Rx to comments.
Check out Brendan N.’s awesome CrossFit testimonial. Hard work and sound nutrition pays off! Want to get on track for the New Year? Check out our annual Look Feel Perform Better Challenge, which started yesterday! The Challenge comes with the potential to win lots of cool prizes, including a top prize of two months of free training at CrossFit South Brooklyn!
In Brenden’s words: “To anyone who’s nervous to start CrossFit, here’s a picture of me two years ago on the right and last night on the left. All my coaches have always been more then willing to modify my workouts to match my abilities until I was able to perform harder and more complex movements. Pull-ups became muscle-ups, push-ups became handstand push-ups, my 185-lb back squat moved to a 405-lb back squat plus plenty of other gains. If you’re thinking about making some changes in your life and want to give CrossFit a try, do it. I promise you’ll have all positive changes and make progress in one of the most supportive and friendly communities.” Learn more about the Challenge below!
The 2016 Look Feel Perform Better Challenge Started Yesterday, But You Still Have Three Days to Sign Up!
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? 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 HERE. 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.
- Begin tracking points earned daily on the 2016 LFPB Tracker based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
- Optional: Attend the bi-monthly LFPB Q&A Info Sessions at CFSBK. Each one will have a brief topical lecture and a Q&A. The dates for these sessions are 1/7, 1/21, 2/4, 2/18, 3/3, and 3/18. The first discussion on January 7th is titled, “Why Should I Care About Nutrition Anyway?“
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How Playing an Instrument Benefits Your Brain TED-Ed
A Gym Culture Shift: Stop Shaming and Start Welcoming Breaking Muscle
