Established 2007
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.
Accessory Work
Foam Roll
Stretch
Pat Sherwood counts down
Time to start planning for the Paleo Potluck!
Paleo Friendly Recipes Performance Menu
My Paleo Kitchen
1-1-1-1-1-1-1
Post loads to comments.
compare to 8.28.08
Accessory work
Strict Pull-ups, 3×12
Max L-Sit hold, 3 attempts.
Ashley Rows a 2K
Congratulations to Emily and Christina on their performance this weekend at the Prospect Park Duathlon. Both ladies finished first in their age groups!
CFSBK PALEO POTLUCK!
Sunday, Nov. 16 at 5pm
Margie's abode: 231 12th Street between 4th and 5th Ave, 1st Fl
F/R train to 4th Ave/9th St.
Please post to comments or email margielempert at gmail dot com whether you plan to bring meat, veggies, fruit and/or nuts/seeds.
Forbidden foods: grains, legumes (includes peanuts and cashews), dairy, sugary items, beer (sigh)
If it's all too much for you to handle and you just want to come enjoy the tasty goodness, that's ok too.
Gratitude
You remember the recent visit from our friends Robb and Nicki. What you might not know about Nicki is that she's been quite influential in helping to develop our program. Her and I have worked together over the last few months to help manage our growth while ensuring quality training. Nicki has a "boatload" of experience as a CrossFit coach and an affiliate owner. CrossFit Norcal Strength and Conditioning is not only one of the oldest affiliates (4th), it's one of the nation's best run programs. Look forward to continued influence from the Left Coast for a long time to come. If we install an espresso machine you'll know we've been completely taken over.
Nicki
Updates
Four 5'x10' Mancino Mats were ordered yesterday. These additions will help us put groups through more tumbling oriented warm-ups and gymnastics based skill work. Playing around on the mats will also be strongly encouraged.
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees
Post time to comments.
Accessory work
L-Sit :35×3
Foam Roll
Cynthia puts on a parallette clinic
Inverted Burpees Video CrossFit Sedona
Inverted Burpee Tutorial Crossfit
Shannon Sodano
The Law of the Vital Few CrossFit Virtuosity
If you're part of an organization you'd like to promote please let me know and we'll post it under the community links tab. All types of businesses and groups are welcome!
3-3-3-3-3
Accessory work
Max Strict Dips, rest 3 minutes x3
Hip Extensions 3×15
Grace
2-2-2-2-2
Post loads to comments.
compare to 9.25.08
Accessory work
4 Rounds NFT
L-Sit Hold :30
DB RDL 15 reps, 40/20
Shannon
Is CrossFit for Runners? catalyst gym
5 Rounds for Time of:
10 DB Split Cleans 40/20
20 Push-Ups
30 Double Unders
Post Time to Comments.
Accessory work
Stretch!!!
Work on a Goat
CrossFit South Brooklyn
A few people have been asking me about the Paleo Challenge in class. Don't let the fact that it officially started deter you from buying in. You can join the challenge simply by adding the days you missed to the following month. If you're not up for the challenge, here are some other things to tinker with:
1. Try to cook one new Paleo meal every week for the next four weeks.
2. Choose one unhealthy vice of yours and try to drop it for one month.
3. See if you can set a bed time Sunday through Thursday and get some more sleep.
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
Post rounds completed to comments.
Accessory work
Ring Rows 3×8
Mature Ring Support Practice
Mike goes Paleo
The Truth about CrossFit T-Nation
21-15-9 reps of:
Deadlift, 225lbs
Pull-ups
Post time to comments.
Accessory work
3 rounds NFT of:
30 Reverse walking lunges 25/15
1:30 Lateral plank each side
Carry the dumbbells suitcase style for round 1, front squat rack for round 2 and overhead for round 3.
Cheyne and Melissa Total
Stretching the Truth NY Times
1-1-1-1-1-1-1
Post Loads to Comments.
Accessory work
3 Rounds of:
30 Sit-ups
15 Knee To Elbows
Bethany and Colette
CrossFit Virtuosity classes start tomorrow
Who is in for the November Paleo Challenge?? What are you guidelines?