3-3-3-3-3

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Accessory work
3 Rounds For Time of:
15 Thrusters
30 Box Jumps

Loading on the Thrusters is based on bodyweight.  Choose 65%, 60% or 55% depending on capacity.  Set up the box jumps to about mid thigh level.

Grant squats 375×3
Pictured also was our guest last Thursday, Mac from CrossFit Cherry Point

Dumbbell Vertical Press CF Journal (with standards)
Can One be Both Vegetarian and Primal? Modern Forager
Question and Answer, Coach Classman CrossFit

Welcome our first Foundations Cycle of 2009!
Ari, Jillian, Saysha, Asta, Scott, Ed and Ilya learned the CFSBK Warm up and got a taste of "Tabata Squats".  7 more classes to go, guys!

CrossFit Beyond the Box
Last week's Ice Skating trip was a great success with 13 people coming out to "learn and play new sports".   January's sport.. HOOVERBALL!!

What is your favorite television show?
Apple Introduces Revolutionary new Laptop with No Keyboard The Onion
Check out Kent in The Onion video!

3-3-3-3-3

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Accessory Work
3 Rounds NFT of:
5 Turkish Get-Ups, each arm
10 Knees To Elbows

If your skill set is there, go Heavy on the Turkish Get-Ups today.  Knees to Elbows are  strict, aim for one second at the top and bottom of each rep without kipping.

Mobility 5

Charmel and John C improve their GPP.

Not For Time (NFT) implies that increasing work capacity is not the primary objective for the workout.  Strength, flexibility, coordination, agility, accuracy and/or balance can play more dominant roles depending on the movements selected and the intentions of the athlete.  Have fun with them.

Wind Suits!
Physical Subculture's DVD Preview

3-3-3-3-3

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Accessory Work
3 Rounds for time of:
2 Rope Climb Ascents, 15 ft
15 Handstand Push-Ups

Mobility 5

Mike works a Forward Roll

Dialing in Your Diet Nutrition Seminar at CrossFit Virtuosity
Power Athletes Magazine Archive

5-5-5-5-5

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Accessory Work
Forward Roll practice
Renegade Rows 3×12
Mobility 5

Jeremy

Eat and Workout Like a Caveman The Art of Manliness
10 Manly Feats of Strength The Art of Manliness
Your Granpa's Diet Plan The Art of Manliness

5-5-5-5-5

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compare to 12.28.08

Accessory Work
For Time:
Inverted Ladder couplet:
10-1 Reps of: Kettlebell Swings, 2 pood / 1 pood
1-10 reps of: Ring Dips or Push-Ups

Mobility 5

Staci is STRONG

CFNYC Kettlebell Certification 2/28-3/1
Rob and Anne featured on Harbor City CrossFit's Blog

5-5-5-5-5

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Accessory work
4 Rounds for time of:
15 Dumbbell Push Presses, 40/20
30 Sit-Ups

Mobility 5

Hillary works on her Catch position

CrossFit Persevere
Welcome CFP! Coach Kim Malz got her L1 with us last October.
Blood Sugar Control Linked to Memory Decline, Study Says NY Times

Jamie

Please show up at Wollman Rink tonight at 6pm tonight for Ice Skating
Cost: $5 for skating; $6.50 for Skate rental.

2009 CrossFit Games Regional Qualifiers
Eva T's Austere Heavy WOD CrossFit.com
Max attempts 15 Clean and Jerks at 224 CrossFit.com

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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compare to 10.25.08

Accessory Work
100 Burpees for time

Shannon

Who's in for Ice Skating tomorrow?
When: Friday, January 2, 6-9pm
Where: Wollman Rink, Prospect Park http://www.prospectpark.org/ice_skating
Cost: $5 for skating; $6.50 for Skate rental.
Contact margie@crossfitsouthbrooklyn.com for more info.

January Paleo Month Starts today! Who is in and what are your guidelines?

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

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Accessory work
Straight leg raises, 3×8-12
or
Knee to Elbow practice

Partner stretch

Fight Gone Burpee