"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Scaling:
If your barbell clean mechanics are not sound, dumbbells can be substituted.
Jumping dips with negatives or push-ups can be subbed for ring dips.

Cleiser works on her clean.

Deadlift 3-3-3-3-3

Compare to CFSBK WOD 12.15.07

Lift, Slam, Swing, Repeat:

30-20-10 Reps of:
Box Jumps
Burpees
Knee to Elbows

Coach Allison watches over the first heat.

Max Rounds in 10 Minutes of:
10 Thrusters   a. 30 lbs   b. 20 lbs
10 KB Swings  a. 40 lbs   b 12 kgs
10 Double Unders  a. 10 doubles  b. 100 singles

"Welcome to CrossFit South Brooklyn"

Back Squat
5-5-5-5-5

Additional Training:
Dumbbell Muscle Snatch, OHS descent, Sotts Press, OHS ascent
Completion of the complex on each arm counts as one rep. Max Reps in 8 minutes.

Jeremy goes Heavy.

Planning ahead is key to success is most any en devour, especially nutrition. With that in mind, I’m going to share a method I use for keeping tasty veggies on hand for those short-on-time meals.

Step 1
Go to your local green market and pick up some Broccoli and Brussels Sprouts. Purchase some high quality olive oil and fresh seasonings if you’re not already stocked up.

Step 2
Wash your veggies! Prepare the sprouts by peeling off the outermost layer and cutting off the hard stem at their base. Cut the remaining sprout into halves or quarters and set them aside. Now cut up your broccoli into bite sized pieces, I always cut up the stem and use it as well.

Step 3
Preheat your oven to 425 degrees. Coat the bottom of a sheet pan with olive oil and spread your veggies out on it. Spray some more olive oil directly on your veggies and garnish as you wish. I simply use ground pepper. (Don’t tell Dr. G I add the pepper before i cook it.)

Step 4
Cook your veggies for 8-12 minutes, I like them on the slightly burnt side. (I don’t like myself on the slightly burnt side however. Use an oven mit!) When you’re done simply store them in your fridge in an air tight container.

They’re great as a side dish, in omelets or just as a snack!

Viola!

OR you can go and pick up one of these:

Yes, that’s a pizza.

"Fran"
21-15-9 reps for time of:
Thrusters 95#’s
Pull-Ups

Thrusters can easily be scaled by decreasing the load on the bar. Some modified weights we used today included 75lbs, 45lbs, and 15lbs.  It is in the athlete’s best interest to choose a weight that he or she can manage with good form.  Technique, Consistency Then Intensity.

Heat 1 of 3 from today’s "Fran" workout.

Max Rounds in 20 Minutes of:
10 Dumbbell Hang Muscle Snatches each arm
1 Odd Object Carry (Up the steps, across the Lyceum and back down)
10 Burpees

Kevin and Leonid go for a stroll.

Starting January 2nd, we will be adding a Wednesday Group Class at 7pm. Privates will also be available by appointment. Stay tuned for more updates!

Fd/t=P!

"Fight Gone Bad"

In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating.  Today’s FGB is 3 Rounds. The
stations are:

1. Wall-ball: a: 14lb b: 8lb   10 ft Target
2. Sumo deadlift high-pull: a: 75 lb  b: 45 lb
3. Box Jump: a: 26"  b: 20"
4. Push-press: a:75 lb  b:45 lb
5. Kettlebell Swing: a:16 kg  b:12 kg

The clock does not reset or stop between exercises. On call of
"rotate," the athletes must move to next station immediately for good
score. One point is given for each rep.

Erik on Box Jumps