"Fran"

21-15-9 Reps of:
95 lb. Thrusters
Pull-Ups

We will be doing the CrossFit Total on Wednesday. Rest up for the meet.

Heat 1: Charmel, Kevin, Margie, Jeremy and Yoon

Overhead Squat
5-5-5-5-5

Today’s Warm Up included 3 variations of the following movements:
Sandbag Squats (Shouldering, Zercher, Jumping)
Abmat Situps (Standard, OH with PVC, OH and Janda)
Kettlebell Swings (30 Reps, Heavy Low Reps/ Light High Reps, Single Arm)

Margie squats 75×5

A little direction goes a long way when buying groceries.  Having a basic plan can ensure that you’ve stocked up your kitchen so that making balanced meals remains simple and convenient.  When I write up my grocery list I like to partition the list into the subcategories of Proteins, Carbs and Fats. Here is my last receipt broken down as an example.

Proteins
4 oz Ground beef Patties (Organic, 90% Fat Free) x6
Bonless Chicken Breast (Organic, Free Range) x4
Applegate Farms Kielbasa Sausage x2
Dozen Eggs (Organic, Omega 3, Free Range)
Fage Greek Yogurt x2

Carbs
Red Delicious Apples x 4
Asparagus Spears
Broccoli x3
Brussel Sprouts
Frozen Mixed Berries

Fats
Almonds (Raw)
Almond Butter (.5 Pint)
Mozzarella Cheese

Try it out for yourself and see if your grocery list is as balanced as the meals you intend to make are.

Clean
3-3-3-3-3

Beginners unfamiliar with the full Clean worked on their Hang Power Clean.

David does a 100 lb. Turkish Get Up

Please remember to recognize one of our country’s greatest and most courageous Citizens, Rev. Martin Luther King Jr. His ability to catalyze social change through non-violent means remains one of the most inspiring examples of human achievement.

Tabata Interval
Box Jumps  26"
Push Press  45 lbs.
Abmat Sit-Ups

Sum the lowest reps from each movement for your score.

Skill:
Dumbbell, Kettlebell or Barbell Turkish Get Ups.

10,9,8,7,6,5,4,3,2,1…

3 Rounds For Time of:
25 Slam Balls (30 lbs)
25 Power Cleans (135 lbs)
25 Uneven Grip Pull-Ups

Exercise demos and descriptions courtesy of Catalyst Athletics:
Slam Ball
Power Clean
Uneven Grip Pull-Ups
 

Overhead Abmat Sit-ups

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

John Sets up a heavy Press.

A successful CrossFitter is an educated CrossFitter.  Most of us have got a handle on the whole Paleo thing, many of us are Zoners and all of us know that getting a little more sleep is definitely a good idea.  While these basics put us miles ahead of the crowd, we’ve got to wrap our heads around some of the more ‘exotic’ features of health and longevity to really start kicking ass. Education about contrast hydrotherapy, photo-toxicity, metabolic derangement, hormonal balance and even dental care can aid us in our quest for CrossFit rock stardom.  Our current situation (you know this whole modern society thing) has made just about all of the environmental features we’re genetically programmed for completely alien to us. It’s our job to first educate ourselves about these issues and secondly find practical solutions that we can incorporate into our daily lives to bring us back towards nature. I know, it all seems so daunting, no one wants to go to bed earlier and what the hell is photo-toxicity anyway? 

For a few weeks I’ll be posting about these and many other issues so that you can get handle on them and start being more proactive about the quality and quantity of time you spend on this planet.  Hopefully you find the information useful and use it to make positive changes in not only your life, but those around you as well. The topics will generally fall into one of these three categories; Recovery, Foundations and Overload.

Happy reading.

-David

Max Rounds in 12 Minutes of:
10 DB Power Snatch (each arm)
10 DB Lunges (each leg)
10 Push-ups

Today was CrossFit South Brooklyn’s Biggest class yet with 14 athletes! Great to see so many familiar faces and a few new ones! Your homework for this week is to work on your Pressing Snatch Balance. Feel free to use a PVC, Dumbbells or if your mechanics are sound, a Barbell.

Charmel gets a taste of the rings.