There will be NO SATURDAY CLASS this week as I will be competing in a weightlfiting tournament at Lost Battalion Hall.

Please Check out the LBH link to the right for more information or to attend.

Sunday’s 12pm class will be on as usual.

Back to Basics:
Instead of a traditional WOD, we spent an hour working some foundational skills.
Better mechanics > More efficient movement > Lower WOD Times

200meter runs (speed mechanics)
Ring Supports (Arms locked out, shoulders pushed down)
Kettlebell Swings (Posture, Rom, Relaxation)
Kettlebell Snatches ("receiving" the kettlebell)
Jumping Rope (Posture, "light" bounce, Arm placement)

Joe, Jamaal, John, John, and Erik

Legs gone bad (3 Rounds)
Suicides
Kettlebell High Pulls
Knee To Elbows
Box Jumps

In this workout you move from each of four stations after a minute. There is a one minute recovery after each round

John and Laura try out the new Kettlebells

The parallels between CrossFit and Green Markets are obvious. Our programs offer high quality functional training not typically seen in traditional gyms, they offer high quality foods not typically seen in traditional grocery stores. We value the personal and communal experiences of our affiliates, they value the familiar faces who buy directly from them every weekend.  In each situation you see REAL people providing the best services at a grassroots level.  Buying local produce puts your money directly into the farmer’s pockets, supports your local economy, discourages industrial farms and fuels you with freshest paleo foods you can get. Please think globally and buy locally.

Dennis and Rachel from Hodgsons Farm.

You can buy seasonal, sustainable produce from Dennis, Rachel and other real farmers at the Carroll Garden’s Green Market located on Carroll Street between Smith and Court.  The market is open from 8am-4pm every Sunday until Thanksgiving.
Don’t live in South Brooklyn? Check out This .pdf to locate other Green Markets in NYC.

For Time:
200 meter run
100 Squats
200 meter run
50 Push-ups
200 meter run
10 Bear Crawls (1 basketball court)
200 meter run
30 Sandbag Clean and Throws over marker
200 meter run

Building strong and stable shoulders

Max Rounds in 20 Minutes of:
100 Jump Ropes
20 Lunges
20 Knee To Elbows
10 Burpees

We also worked 3 heats of 200meter Sprints

Jamaal, Jamie, John, Erik

5 Rounds For Time:
10 Sandbag Cleans
100 Jump Ropes
5 Suicides

There are many different food labels that contain information about how the food was grown or processed. However, some labels can be misleading. The best labels have an independent certifying agency that guarantees the meaning of the label.
Feel Good Buying (Certified):
"Organic" "Fair Trade" "Free Farmed"
Feel Good Buying (Not Certified):
"Hormone Free" "rBGH Free" "Raised Without Antibiotics" "GE Free" "Non-GMO"
Be Suspicious of:
"All Natural" "Free Range"
Avoid Buying:
"Irradiated"

Check www.farmaid.org for more info.

Tire Rows (male) 2 Basketball courts
Tire Drag (female) 1 Basketball court
21 Inclined Push-ups
15 Body Weight Rows
15 Inclined Push-ups
9 Body Weight Rows
9 Inclined Push-ups

Christina maintains lordosis (healthy low back posture) while working the tire.

Max Rounds in 20 Minutes of:
2 Bear Crawls (3/4 basketball court)
15 Box Jumps (at the Far end of the park)
15 Jumping Pull-ups
15 Sit-ups

Feeling it.

Thanks to Jamie, Mike, Jamaal, Erik and John for coming out and giving 100%

Playing with Tabatas
Perform four 1/2 Tabata Intervals (:20 on :10 off x4) of the following four exercises, rest one minute, repeat. Add the lowest score from each movement for total.

Burpee Pull-ups
Sit-ups
Chain Thrusters
Jump Rope

The loose ends of the chain make them harder to control.
Amy can vouch for this.